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Find a practice for your goal

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.

19 results (expanded search) for "phone-free-time"

The Intentional Date-Night Structure

Plan a monthly date with three fixed elements: a new activity, one deep question, no phones.

Perfectionism Ruler

Define where your "good enough" is on a 0-100 ruler, to know when to stop.

No-Screen First 30 Min

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

Delete Social Apps

Delete Instagram, TikTok, Twitter from phone — use only via browser.

Eisenhower Matrix

Sort tasks on urgent/important axes and treat each quadrant with its rule.

Let Me Think and Get Back to You

Do not commit on the spot. Request 24 hours to think before any new obligation.

Open Body Language

While listening: eye contact, slight forward lean, open hands, no phone.

"No Agenda, No Meeting" Rule

Decline any meeting without a written agenda — politely cancel and request one.

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).

Phone-Free Nature Walk

Complement your screen-free meditation with a weekly 20-min nature walk (park, coast, desert) with zero phone — not even for photos.

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