Do Not Disturb
FORTE  |  TRAIN WITHIN
CapacityAct
Do Not Disturb
This exercise is about reclaiming presence by intentionally disconnecting from your phone during a set window each day. Using your phone's scheduled focus mode, you block out all non-essential notifications so that only the people who matter can reach you. The goal is to notice and gradually reduce the compulsive, muscle-memory habit of reaching for your phone, and to replace reactive screen time with genuine presence in your everyday life.
5 questions
1 → 5
What was the most common trigger that made you want to reach for your phone during your Do Not Disturb window? *
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2 → 5
During your disconnected window, how present did you feel in your actual surroundings? *
1 = not at all, 10 = very much
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3 → 5
What did you notice about yourself, your environment, or the people around you that you might have missed if you had been on your phone? *
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4 → 5
Describe a moment during the window when the urge to check your phone felt strongest. What did you do instead, and how did it feel afterward? *
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5 → 5
Last thing -- what's your email? *
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