Any time you notice that you are about to reach for your phone, take a second to ask yourself: What For? What are you picking up your phone to do? (For example, to check your email, browse Amazon, order dinner, kill time, and so on.) Why Now? Why are you picking up your phone now instead of later? The reason might be practical (I want to take a photo), situational (I’m in the elevator), or emotional (I want a distraction). What Else? What else could you do right now besides check your phone?
