Digital break plan
An agreement with yourself about when the phone is away — held up by external supports, not willpower.
What it’s for
The decision »I’ll be on my phone less«, without a change to the surroundings, usually lasts three days.
How it goes
- Set two times without the phone: the first hour after waking and the last before sleep.
- Choose the place where the phone spends the night — outside the bedroom.
- Remove one app that takes the most from you, just for a week.
- Plan the replacement: what you’ll do in that time. Otherwise the gap fills itself.
See also
Prediction diary
You write down what you think will happen and, later, what actually did — a table that confronts anxiety with the outcome.
Burnout self-check
A few questions that help separate tiredness from burnout — not a diagnosis, but a starting point.
Preparing for a psychiatric appointment
Notes you take with you, so nothing essential is forgotten in a short appointment.
