This is easier said than done, though, because when it comes to our devices, many of our habits are so automatic that we don’t notice when we’re engaging in them; our phones often end up in our hands without us even knowing how they got there. To make it easier to catch yourself, I recommend a two-step process. Start by putting a rubber band or hair tie around your phone. This way, when you reach for your phone on autopilot, you’ll be interrupted by a physical impediment. Part of your brain will wonder, even if only for a split second, “Why is there a rubber band around my phone?” When that
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