Ask A Health Coach: How Can I Put My Phone Down & Actually Be Productive?

Second, add in things or activities to make less room for those things you want to do less of.  Make sure they have a high joy factor or pleasurable after-effect.  I suggest setting an alarm on your phone to tell you when it’s time to stop scrolling, or you can set a usage block for some apps on your phone.  It shuts you down automatically and when that happens, set a goal to meditate for 10 minutes; or write a page in your journal; or do 25 pushups; or some online learning (I’m partial to www.integrativenutrition.com).  These small steps will leave you feeling like you have done something for yourself, lower your shame, increase self-esteem and could lead to very big things.