Before You Touch Your Phone, Try This

Most of us don’t decide to use our phones—we drift into them.

In this lesson, you’ll learn how to shift from automatic, impulsive tech use to intentional, mindful engagement. Through simple awareness practices, including asking “Why am I on my phone right now?”, you’ll see how small pauses can interrupt digital autopilot.

We’ll explore how mindful cues—like opening a to-do list or notes app instead of social media—can retrain your brain to use technology as a tool, not an escape.

Transcript

Hello everyone, One of the most unhealthy habits that we have with the phone is that we check it in a very non-intentional way. What I mean by that is when we go to our phones, We check WhatsApp for five minutes. Instagram for 10 minutes. 15 minutes of TikTok. Then 30 minutes down the line, We're wondering, Why did I check my phone in the first place? In order to tackle this problem of mindless use of tech, What I've done is. When I open my phone, I open it on a task list in my notes app. It tells me that I have to do meditation. I have to call my brother. I have to follow up with someone. Or it gives me motivation quotes. Sit with your uncomfortable feelings or why are you on your phone right now? So what I do is I just. Open and close my phone on a notes app. So as soon as I open my phone. I see my task list and I see my motivation app. This helps you conquer the unintentional use of tech. And saves you so many hours in a day. This improves the quality of your screen time. And make sure that you spend mindful time on your tech. I hope this helps. What are you waiting for? Go ahead and try it out on your own.