Hey everyone, it's K-Sunga here. I just want to let you know that we've launched a brand

new call and advice podcast called Dear Headspace. Each week the headspace teachers, along

with some amazing new friends, are answering your questions about relationships, work,

life, mindfulness, and just about everything else. It's so different from anything we've

ever created and we're so excited for you to hear it. Dear Headspace comes out every

Tuesday on the Headspace app and anywhere that you listen to podcasts. Thanks for listening.

Welcome back to Radio Headspace and the Phone Breakup Challenge. It's Tuesday morning, I'm

Catherine Price and I am thrilled that you are here. I want to give you a mindfulness inspired

technique that will help you become much more intentional about how you interact with your phone.

We're going to start to get curious about what our brains are really after and we're going to

begin to brainstorm ways in which we can satisfy our brains demands without turning to our phones.

So first, I want you to put a hair tie or rubber band around your phone. Why? Because we often

reach for our phones on autopilot. That's why we frequently find them in our hands without knowing

how they got there. Now, when you reach for your phone and you encounter the band, you'll be

reminded to notice that you picked up your phone and you can ask if doing so is really what you

want to be doing in that moment. The next step is to do a mindfulness inspired exercise that I

designed called WWW which is short for what for why now and what else. Its purpose is to help us

better understand the emotional and situational triggers behind our cravings so that we can begin

to come up with alternatives. So here's how it works. When you notice that you picked up your phone,

you pause for a second and you ask yourself the first prompt. What for? In other words, what was your

purpose in reaching for your phone? Next, ask yourself why now. The reason could be contextual.

For example, you're having lunch and you always check your phone when you're having lunch or you

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