Benefits of habit “Stop checking phone every 5mins”

✓ Reduces distraction
✓ Reduces fear of missing out
✓ Increases attention span
✓ Improves focus
✓ Improves productivity

First step:

Once a day


1. Today, spend 10 minutes without checking your phone. Do this every day for 1 week.
2. Next week, don’t check your phone for 20 minutes at a time every day.
3. Keep increasing, until you only check your phone 2 or 3 times per day or not until you get back home.

Helpful tips to make it a habit:

✓ Trigger your mind. Change the screen of your phone with a poster that says “DON’T CHECK ME” or similar message. You will remember instantly that you’re not supposed to do it.
✓ Let the app help. Let this app ring in the morning as a reminder that today is phone-check free day.
✓ Reward yourself. Once you’ve gone a full week of only checking your phone in emergencies (it actually ringing) and when you get back home, reward yourself by observing how much more productive you’ve become without constantly checking your phone. Relish in the work you’ve done.

Tips for beginners:

✓ Compulsiveness. If you’re checking your phone every 5 minutes without even thinking about it, you might already be in a compulsive behavior territory. Observe and count the times you check your phone and what lengths you go to do so. Do you even skip conversation due to your habit? Work on this habit more attentively.
✓ Productivity. You might be surprised how much time checking your phone eats up from your productive hours. Screen time tracking apps can show you just how much time you spend on your phone. Weigh that against the things you could do instead.
✓ Control. A lot of compulsive disorders have to do with losing self-control. Ask yourself if you’re in control when you open your phone to check your feed. What are you hoping to find? Is it related to your work? Or is it entertainment for you? Learn more about yourself and take back control.