Change your iPhone’s background and lock screen to black.

1. Set your phone down on a dark surface and take a picture (which should come out black).

2. Open the photo and click the share/send icon on the bottom left of the screen. Scroll down through options and select “Use as Wallpaper.”

3. Click “Set” in the lower righthand corner and choose “Set Both” when prompted.

Remove all apps and Internet access.

1. Visit “Settings” and choose Screen Time from the menu.

2. Select “Content & Privacy Restrictions.” Here, you can remove location services, photo sharing, app access, and more. To find out which features can be removed, click here.

Pay attention to what happens next. What feels unmanageable or stressful without a smartphone? What solutions are available to you? Make a list of your best troubleshooting tips and scenarios so you’re prepared to move through life without constant scrolling, scheduling, and searching at your fingertips. (And hey, if you stumble on a good solve, we want to hear all about it!)