Attention Audit

Before you reset your phone habits, identify the loops that already own your day. Print this page or save it as a PDF and fill it in by hand.

1. The apps I open on autopilot

1. ______________________________________________
2. ______________________________________________
3. ______________________________________________
4. ______________________________________________

2. The feelings that usually come right before I grab my phone

1. Boredom / restlessness / avoidance / stress / loneliness / habit / other: _______________________
2. What was I supposed to be doing instead? _________________________________________________

3. My biggest time leaks

1. Morning: _____________________________________________________________________________
2. Work or school: _______________________________________________________________________
3. Evening: ______________________________________________________________________________
4. Before bed: ___________________________________________________________________________

4. What I want my attention back for

1. _____________________________________________________________________________________
2. _____________________________________________________________________________________
3. _____________________________________________________________________________________