Where does your phone time really go?

Get the free 3-Day Phone Check, a 4-page printable that helps you see your phone habits clearly, without judgment. US Letter and A4, printable or usable in GoodNotes.

A 3-day pickup tally

One mark per pickup: morning, afternoon, evening and in bed. No rules, just information.

Three short questions

Spot your main pattern: when, where, and what you were really looking for.

One small change

Pick one realistic change for next week from a shortlist, or write your own.

Get your free 3-Day Phone Check