The Digital Habit Lab Deck is now available for Pre-Order 🚀

Experiment 08

Sticky Note On Your Phone Screen

What does it involve?

Put a post-it note on your phone screen with a short message to help you notice when you pick it up and help make sure you are using it intentionally.

From the Digital Habit Lab

A card deck of 50 bite-sized experiments to disrupt your digital habits and take control of your tech, for increased wellbeing, creativity and productivity.

Launching on Kickstarter early 2022.

Learn more

Why do it?

  • Increase awareness of the number of times you reach for your phone unnecessarily throughout the day.
  • Forces you to reflect on which types of phone use are meaningful for you, and which are not.
  • Opens up opportunities to connect with yourself in the present moment instead of losing yourself online.

How does it work?

  1. Grab a post-it note and place it on your phone screen (the brighter colour the better!).
  2. Write a word on it (like ‘Intention’) to prompt you to question if you really need to be using your phone right now.
  3. If you have a clear reason to use the phone then go ahead, but if not then challenge yourself to put it away for now.


This technique only works for a while until the post-it note loses the element of surprise (or it’s stick!). The point isn’t that it stays on forever—it’s a temporary support, like stabilisers on a bike. This is something which you can keep coming back to every now and again to boost your ability to apply the method. Then, use times without a post-it note as an opportunity to try without a physical prompt.