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Search for the skill or situation you want to work on, such as focus, negotiation, or setting boundaries. Open a practice to read its steps before choosing what suits you.

25 results (expanded search) for "phone-anxiety"

The "Seen, No Reply" Anxiety

When you see the blue read-receipt marks with no reply, run a 3-step protocol instead of watching your phone.

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Automatic Thought Record

Catch today's most painful automatic thought and break it into facts and alternative interpretations.

Downward Arrow Technique

Drop your anxious thought down by asking "and what would that mean?" until you reach the core belief beneath it.

Behavioral Experiment for a Prediction

Turn your anxious prediction into a testable hypothesis, then act and collect data.

Five-Sense Self-Soothe

Use every sense deliberately to soothe your nervous system.

Decatastrophizing

Break "imagined worst" into realistic probabilities and your coping capacity.

Evidence For-Against Dialogue

Put your negative thought on trial: what's the evidence for and against? Then judge.

Physiological Sigh

Two nasal inhales, then long mouth exhale — fastest research-backed nerve calmer.

Diaphragmatic Breathing

Breathe so belly rises (not chest) — turns off nervous stress system.

Every emotion is a chemical wave ending in 90 seconds — wait before responding.

No-Screen First 30 Min

First 30 min of day — no phone. Everything changes.

Catastrophe to Probability

Each catastrophe has 0-100% probability. Assign it — shrinks size.

Managing the Difficult Stakeholder

Before labeling someone "difficult", diagnose the specific type: are they anxious, ignored, or genuinely conflicted in interest?

Sensory-Friendly Outing Planning

Plan a family outing with a proactive sensory-trigger scan, not reliance on luck.

Monthly Phone App Audit

Delete any app unopened in 30 days — lose apps before they cost you focus.

10-Min Screen-Free Meditation

Daily 10 min with zero screens (no phone, computer, smart watch) to restore attention.

Boredom Tolerance Training

Daily 10 min in queue/elevator/wait without opening phone — restore your brain's capacity to be bored.

Default Do-Not-Disturb

Flip the rule: notifications off by default, on only during a chosen hour for chosen people.

Grayscale Phone

Enable grayscale mode — colors designed to addict you vanish, phone becomes just a tool.

Zero Red Badges

Disable all red count badges on app icons — they are engineered to trigger OCD reflex.

Batch Notification Checking (3x Daily)

Instead of checking 80 times daily, set 3 fixed times — outside them, don't look.

Phone-Free Bedroom

No phone in bedroom — replace with traditional alarm clock. First and last minute of day = yours.

Quarterly App Audit

Every 3 months, ask per app: "Does it earn its place on my phone?" — delete without hesitation.

Home Screen, 6 Apps Only

Phone home screen: 6 tools only (clock, maps, calculator, camera, messages, alerts).

News Diet: Weekly Only

Don't track news daily. Read one weekly summary (Economist, Atlantic). Gain time and clarity.

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