The worst thing about smartphones is that it takes one out of the present moment. There are so many things that we can do instead—important things that are more enriching. Pick up a book—a physical book—and read. Read more. Play an instrument. Paint. Create something.
Resist the ever-present impulse to pick up the phone. Feel the discomfort when you do resist. Bring quiet awareness to this discomfort. View it as a just another sensation in the body. Observe where you feel it. Don’t fight or resist the feeling. Just be with it. Discomfort is required for presence, integration work, and focus.
We only have so much time on Earth. We don’t want to spend that time mindlessly engaging with stuff on screens. Be intentional about smartphone use. Make a list of books that you want to read. Read them. Play an instrument. Paint. Create something.
(Here’s a related post.)