Step 1 of 6 · The honest count
Roughly how many hours a day do you spend on your phone, scrolling?
Check your screen-time report if you want. The first finding is usually a shock.
Step 2 of 6 · The pull
What's the one app or site you reach for when you're uncomfortable?
Not the one you use most. The one that functions as your emotional pacifier. There's usually one.
Step 3 of 6 · The trigger
When do you most often reach for it?
Step 4 of 6 · The cost
What's it actually costing you?
Name the specific thing. Not "time" generally. The exact thing this habit is pushing out.
Step 5 of 6 · The replacement
What would you rather do with that attention?
One thing. Specific. Small enough that it would actually happen.
Step 6 of 6 · The friction
What's the single friction you'll add this week?
Removing a habit is hard. Adding friction between you and the habit is easier. Pick one.
Your attention audit
Here's your one-page snapshot.
The audit is only useful if you do the one small thing. Start there. Revisit in a month.