Guess how many times people pick up their phones each day without realizing it?
Welcome to 7 Days to More Mindful Screen Time - Day 1!
We’re starting with one simple, but powerful step: awareness.
On average, adults pick up their phones about 50 times a day. That’s a lot of unintentional screen time! Becoming aware of this habit is the first step toward managing it.
Phones are designed to grab our attention, so it's no surprise that we reach for them without even thinking. The goal today is not to change anything dramatically but to start by noticing how often you pick up your phone.
Today...
Put a sticky note on the back of your phone, your case, or wherever it will catch your attention. Each time you reach for your phone, you’ll see that note and it will prompt you to simply notice that you're picking up your phone.
We’re not asking you to stop using your phone—just to start becoming more aware of when and why you’re picking it up. You might be surprised by how often it happens without you even noticing!
At the end of the day, take a moment to reflect on how many times you reached for your phone. Were there patterns? Did you pick it up more often when you were bored, stressed, or waiting for something?
Remember, we’re building awareness first—no need to be hard on yourself. This is a gentle, gradual process toward creating a healthier relationship with your device.
In the comments, share your estimate: how many times do you think you picked up your phone today? And did the sticky note help you pause?
