What would happen if you set a goal each time you picked up your phone?
Welcome to Day 6!
We’re building on everything you’ve learned so far by adding one more layer of mindfulness: setting a clear intention before you use your phone. Back on Day 1, we started to notice when we reached for our phone. Often we're reaching for our devices out of habit, boredom, or curiosity, but rarely with a specific goal in mind.
What if you paused for just a moment before unlocking your phone and asked yourself, What’s my goal here? Setting a purpose for each phone session can transform mindless scrolling into intentional screen time.
Each time you pick up your phone, state your goal (ideally, out loud!). You could say something like, “I’m checking my email,” or “I want to respond to a message.” If you can’t think of a clear goal, ask yourself if you really need to use your phone at that moment.
By setting a specific intention, you’re making sure that your phone use aligns with what you actually want to accomplish. This habit will help you reduce time spent on aimless scrolling or apps that don’t serve your goals.
As you go through the day, reflect on how it felt to set a goal before using your phone. Did it change how long you spent on your device? Did it help you avoid distractions or stick to your original purpose?
Being intentional about phone use is a skill that gets easier over time, so don’t worry if it feels awkward at first. Every time you set a goal, you’re building more mindful habits.
In the comments, share what goals you set throughout the day. Did stating your goal make a difference in how you used your phone?
