I do not use my mobile phone excessively. Even then, I do notice certain habitual loops when I have the phone in my hand, or when I want to pass the time while waiting for someone. The endless novelty and information, the social validation, and the dopamine infusion trap me in the loop.

My habitual loop is to check my WhatsApp messages, Instagram, my blog-site analytics, the latest Arsenal FC football highlights on YouTube, and the Telegram Straits Times news channel. It is not in the same order, nor do I always look at all the different apps. I want to break this loop and reduce mobile usage and addiction.

There are about two weeks of Lent before Good Friday and Easter, so I will ask God for grace to help me with this plan. Join me if you wish.

PHASE 1: DAY 1 TO 5

I will turn off all notifications. They are external triggers and cues that distract my attention.

I will batch-check my WhatsApp messages three times a day, before or after, but not during breakfast, lunch and dinner. (However, when I anticipate important messages, I will look at WhatsApp beyond the three times a day.

I will move the phone out of the bedroom, unless I need to use the alarm to wake early.

PHASE 2: DAY 6 TO 10

Over the next ten days, I will stop checking the newsfeed for world events and football news.

I will make no-phone zones at meals, during social gatherings, when waiting for someone or an event to start, and when waiting in a queue. During such times, I will not check my phone.

When I have nothing to do, feel bored or am between tasks, I will exercise, do some gardening, read a few pages of a book, go outdoors for a bike ride or walk with my camera. Or sit and check in with God.

PHASE 3: DAY 11 TO 15

Practice pausing for a few seconds before I open the phone. Ask myself, “What do I want to do?” This will help me break the mindless habitual loop and stay focused on the reason for opening the phone.

Keep my phone out of sight and out of reach when I am not using it. Place it in the other room, in the drawer, or in a bag.

Let the phone have a full sabbath-day rest. Or rather, I will rest from using the phone for a full day. This will be the biggest challenge!

It will be interesting to note my internal reactions and progress.

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