To help you notice when you reach for your phone, put a rubber band or hair tie around your phone or a piece of tape or a sticker on the back. That way, any time you reach for your phone, you’ll feel the prompt and be reminded to pay attention. You’ll probably need the reminder for only a few days; after a while, the noticing will become more automatic. You can also do something visual, such as changing the image on your lock screen to a picture of a piece of paper that says “Notice!” or “Why did you pick me
