Silence the phone
Turn your phone off or put it on Do Not Disturb. This quiets the pings, banners, and buzzes before they start pulling you away.
Three steps
Turn your intention into something you can touch.
The Be Present Patch works because it adds friction at the exact moment your thumb wants to unlock the phone.
Stick on the patch
Place the patch over your phone screen. The screen is covered, the habit loop is interrupted, and the phone becomes less tempting.
Be present
Study, talk, dance, laugh, listen, or work. If something urgent comes up, peel it off and use your phone.