So after accidentally checking my phone three times in 20 minutes and finding nothing there for me, I felt a twinge of embarrassment along with the thought, Why did I even do that? I didn’t even intend to check my phone.
Before I could get too deep into The Ravine of Self-Loathing, I decided to reach out for a little help from an unassuming pink sticky note. I wrote on it what I actually wanted to do, “Work on my writing project – 1 hr.” and slapped it onto my phone’s face.
Now, if I gravitated toward that rectangular black hole, I would hopefully have a visual interruption to break its pull and stop my automatic checking. I put the phone in the living room and set a timer on the microwave. I would still be able to hear any potential emergency breakthrough calls from family, but I needed to get that sucker out of my peripheral vision, and
away
from
my
body.
Time to attempt something I actually desired to do— write.
To my surprise, that worked that day. And the positive takeaway gave me an itsy boost to try again. Over the next few days and weeks, I found myself creating more little experiments of various types and time periods. I didn’t always make it to the set time, but overall, I was checking the phone less often and doing more of what I really wanted or needed.
I hoped to keep this ongoing experiment light and would include little notes for short playful appointments like, Cloud-Gazing – 5 minutes, or, Write a letter to my friend – 15 minutes, in between longer ones. I started wearing my old analog wrist watch more often so I could have a sense of the time without checking it on my phone.
At the November gathering of The Creativity Café, I decided I wanted to color a larger phone cover, or PhoneNap, as I later called it, that I could reuse and that made me smile. I experimented and came up with a design prototype which led me to make these guys. I used sturdier background paper and a rubber band to hold them in place.
I messed around with some colors and borders and left a blank space for the desired activity and timeframe. Then I wrote some little sticky notes to use as needed.
Do you also have a tiny bit of a tough time staying away from your phone, even when you don’t actively want it? Go easy on yourself with this. Make your PhoneNap as simple as you like. It doesn’t need to be a big project. That first sticky note I used was an effective crowbar in getting my phone out of my hand. Use whatever works for you. For me lately, it’s been more fun to cast my phone aside when there is a playful doodley aspect to the experiment.
After thinking on this idea for a while, I let myself go kinda go wild with the pencils. I was actually starting to burn through a bit of my daughter’s set of colors, which meant I really just needed to buy my own, right? Do it for the children, Bethany.
Have I mentioned, you don’t have to include any words on the paper? Sometimes just pulling the blanket over the phone is enough to remind you that there are other things you’d rather do. (Like play around in the paint box?)
Of course, some mediums are messy and might smear. I don’t advise using anything that might damage the phone or anything else. (And I’m wondering if there is a way to waterproof my watercolor ones.)
More Variations & Notes
- To help save some paper, one could reuse pieces found around the house. A cut-up cereal box or something in the junk mail could have a beautiful second life as your next PhoneNap.
- I made a simple envelope to store the little paper slips in. One could decorate the other side of it to create a 2-in-1 paper holder/PhoneNap.
- You could list a few favorite activities to leave on your paper permanently and just keep a sticky little arrow to point to the one you want to try at the moment. Or use the rubber band that is holding the paper onto your phone to underline the one thing you intend to do while your phone naps.
- Do what flows nicely for you which may be something altogether different. I’m looking forward to hearing whatever ideas you have about this!
Your Turn
What kind of PhoneNap do you wish for? What colors make you smile? What would you really love to do, even for 10-15 minutes today in place of some phone time? Raising a coffee mug to you and your break!
Post photo by Steve Hodgson, Creative Commons license via Flickr. PhoneNaps and post by Bethany Rohde. Photography by C. Rohde and Bethany Rohde.
- New Year Reset: Giving My Phone a Nap - January 14, 2026
- A Creativity Recess Kit - August 20, 2025
- Collage: Unwrapping Gifts from the Quiet - May 28, 2025
L.L. Barkat says
I LOVE this, Bethany!!! 🙂
And this made me laugh out loud:
Do it for the children, Bethany.
One takeaway, too: the willingness to listen to the “huh?” twinges we sometimes experience. That’s what you did. It’s so small we might miss it. But it’s the key to a door of change. (A blanket of change? 😉 )
Thank you so much for sharing this delight and real shift with us.
Bethany R. says
Thank you, L.L., I had a blast writing this and coloring those little guys!
And yes, taking the helpful info from that twinge (not all my twinges are helpful 😉 to try something different opened this up. A key, as you say. The first little non-automatic action can feel unnatural, so it helped to approach it as a little experiment/challenge for a limited number of minutes. It wasn’t just, “I’m not using my phone anymore!” which would have felt unrealistic. It was, “I’m not using it for 60 minutes.”
And it helped that I was going to write instead. So *doing something* instead of not-doing-something for 60 minutes is much easier for me.
Adding the color and humor made it feel even lighter and more playful. And when/if I glanced over at the phone, the design gave me better vibes than the silent resentful stare of the black screen. (What a baby)
Dheepa Maturi says
This post came at the Perfect Time for me! I have been so frustrated with my own growing phone addiction, and this charming and colorful essay convinced me that (1) it’s okay to give myself some grace and (2) I can even have fun diverting myself from my phone. I truly enjoyed your story and the playful turns of phrase (“rectangular black hole”–LOVE!), and I appreciate the tips for experimenting with words and paper and color to make time for what I truly want to do. Thank you for this wonderful essay–it’s going to help a lot of people!
Bethany R. says
Dheepa, thank you for sharing this! I appreciate your kind words. How fun about the timing. 🙂 I’m delighted you feel affirmed in having grace for yourself (Yes!) and in the playful possibilities ahead.
If you end up doing any little experiments with PhoneNaps feel free to let me know! I’d love to hear about it. Even if you don’t make one, but just try the sticky note method and get 15 more delicious minutes to yourself, I’m here to high-five ya! 😉 Here’s to you and *your* free time!
Sandra Fox Murphy says
Wow, Bethany. You could save the World! We all need this. Yes, those screens are a black hole, as Dheepa called them. As you went through all the options, I thought, perhaps, iPhones need a whiteboard charger for covers, though I like your designs. Yet, whiteboards are open to color and design. Just this week I chose to move my iphone/watch charger out of my bedroom, and lo and behold, I am getting an extra hour of sleep. I’m not sure Apple or social media would like this idea since they want us on the phone, but keep at it with the bright colors and better options to change the world.
Missed ya’ll at the Cafe. See you in February.
Bethany says
Thanks for this, Sandy! Wow, an extra hour of sleep—that is a huge benefit.
I love hearing the different ideas people have for giving their phone a nap. A whiteboard would make it easy to change up the options! (And you know I love color.) 🙂
Looking forward to seeing you at the next Creativity Café!
informatika says
This made me smile and also feel seen The “rectangular black hole” line is so real. I love how you turned something frustrating into something playful instead of another guilt spiral.
Alice says
I agree with all of the above, Bethany. You have such a knack for marrying creativity & whimsy with real life challenges, and I so love that about you and your writing. Thank you for sharing and saving us all from the “rectangular black hole” and that dreaded Ravine of Self Loathing, onto cheerier, artful endeavors. And of course, even better as we are “doing it for the children!” 🫶
Jane says
I will be using Canva to make a lock screen for my phone. In fact i can see me using both lock screens and wallpaper.
Bethany R. says
Thank you for sharing your different responses to this idea and your encouraging words. I’m inspired to hear the different ways you all are connecting to this and considering trying out phone breaks! Raising a coffee mug in solidarity with you!
Michelle Ortega says
WE CAN DO HARD THINGS, right?? After all, we’re writers and creatives and solutions finders…thank you SO MUCH, Bethany, for sharing this whimsical solution. Instead of less screen time seeming difficult to manage, I’m so motivated by the color and thought of little notes to myself about what to do instead. I need them less for too much screen time, and more for adding in some little creative spurts. I have those very same post-it strips, and I am going to put some suggestions and times on them, just as you have done!
Bethany says
YES! Michelle, I’m thrilled you’re going to use these to focus time on more creative endeavors you love! May the possibilities of favorite colors and whimsical play be like a little butterfly up ahead on the path ahead to follow…
Katie Spivey Brewster says
Bethany,
This took me back a few years to this acrostic poem I put in my Sparks Fly Upward collection:
I PHONE
I put it down
Pick it up
Habitual
Over and over
Not
Even knowing why
Thank you for some fun ways to not get sucked into the rectangular black hole:)
Gratefully,
Katie
Bethany says
An acrostic poem—how fun and fitting, Katie!
Katie Spivey Brewster says
🙂
L.L. Barkat says
oh, katie, i love this!!! 🙂
Katie Spivey Brewster says
🙂