The ideal way to live with a phone differs from person to person depending on routine, work and family. First write down how you use it now on paper, then sort it into what you want to reduce and what you want to increase. Following a fill-in style flow, you can complete your own plan all the way to monthly reviews without strain.

Recommended for: People who want to find a phone routine that suits them, settle their daily life by writing it down, and keep reviewing it.

- Write down how you use it now

- Choose what to reduce

- Choose what to increase

- Set small goals

- Review after a month

- Add tricks to keep going

*Digital guide in PDF format. Not a substitute for medical advice.