How I reduced my phone usage from 300+ min/day down to ~60 min/day in a month using just a calendar

If you want to change an unwanted habit, all it takes is spending <2 minutes each day for a month tracking the habit you want to change.

My phone usage tracked over 30 days:

If you want to try it for yourself:

• Pick a habit you want to change (like eating too many cookies)

• At the end of the day, note down how frequently you did it on a calendar. (Like, monday, 42 cookies)

• Repeat this for 30 days

How it works: your intention (e.g. to eat fewer cookies) takes over as we bring our attention daily to what you repeatedly do, i.e. eating cookies.

I wrote about it in more detail here.
https://examinedlife.substack.com/p/attention-calendar

ps. Special thanks to @joshspector for featuring the post in his newsletter -For The Interested