Module 5 • Activity 2

My App Awareness Check

Compare the digital spaces you use, notice which one most often pulls you away from another task, and choose one small action that can make the distraction less automatic.

My Digital Attention Check

0/4 steps

Step 1 • Identify

Add up to 3 apps or digital spaces

Choose the ones you use often or the ones that seem most relevant to your focus. They do not need to be social media apps.

App or digital space How often do I use it?

How often does it pull me away from another task?

App or digital space How often do I use it?

How often does it pull me away from another task?

App or digital space How often do I use it?

How often does it pull me away from another task?

Step 2 • Notice the Pull

Compare use with distraction

The app you use most is not automatically the app that interrupts your focus most. Look at the pull instead of only the amount of use.

App 1

Distraction pull

Add a name and ratings.

App 2

Distraction pull

Add a name and ratings.

App 3

Distraction pull

Add a name and ratings.

Strongest distraction pull

—

Add your app names and distraction ratings to compare them.

Notice the Moment

What usually happens just before you open it?

Think about the app or digital habit that most often interrupts another task. Select any cues that feel familiar.

Anything else you notice?

Step 3 • Protect

Choose one small barrier

Pick one realistic change that makes the distracting habit slightly less automatic. You only need one.

Mute notifications Reduce cues that invite you to switch attention. Move the app Put it somewhere that requires a more deliberate choice to open. Move the phone Put it slightly farther away during a short focus period. Set a focus period Decide how long you want to stay with one task before checking. Log out Add one extra step before entering the app. My own idea Choose another small barrier that fits your situation.

If you chose your own idea, describe it here:

Step 4 • Test

Make a small test plan

You do not need to change your whole digital routine. Choose one situation where you can test the barrier and see what happens.

When will I test it?

What will I notice?

What would count as useful?

Remember

The goal is not to prove that an app is “bad” or to stop using your phone. The goal is to notice when digital use changes what you intended to do and experiment with one small way to protect your attention.

My App Awareness Plan

What I learned about my digital attention

Strongest distraction pull

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Common trigger

—

My protection strategy

—

When I will test it

—

What I will notice

—

I do not need to remove every distraction. I can make one important distraction less automatic.

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