Integration 1 | Time and Phone Use Log

This week, you will track how you spend your time and how you use your phone. Use the linked time log form or a similar form track how you spend your time throughout the week. Write down what you did for each 30 minute time slot, and add any notes on your energy levels, emotions, or comments on the activity. At the end of the day, review how you spent your time and write a short reflection on how the process is going.

To track your phone use and screen time, follow the respective guidelines for iOS and Android devices. Turn on Screen Time if you have not previously used it, and then use “See all Activity” to see data on your average screen time per day, breakdowns by app, and how many times you picked up your phone.

At the end of the week, look back at both for patterns. What did you spend a lot of time doing? What surprised you? When did you feel most engaged and why?

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