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 happens, the next step is to ask yourself a series of questions that will help you better understand why you reached for your phone, which in turn will enable you to proactively decide whether you want to be on your phone in that moment. I call
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