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Ask a friend to regularly participate in an activity on Saturday mornings | |
Keep the phone charged and do a small activity such as drinking coffee or go on a walk | |
Plan some activities before the weekend | Optimize engagement in the activity |
Find an alternative morning activity like going for a walk or watching a show. | Set a timer for time on social media, schedule a meetup for Saturday mornings to limit time spent. |
put social media apps in folder labels TIME WASTER- write a list of other options. choose one | have that list available of tother options taht you'll feel better about later |
Try something new on Saturday mornings, like going to the market or running for a while. It could also be reading 20 pages of a book or doing some exercise. | |
find positives things on the phone | seek out daily affirmations on the phone |
Set timer for 30 minutes and then move onto another activity | Look at only friends pages |
Put the phone away | earn time on phone by engaging in alternative behaviors |
Place phone in a new spot on Friday night or shut it off so it's not readily available on Saturday morning. Place a timer on your apps or place all social media apps in a folder and label it do something more fun. | Schedule something you love for Saturday morning, something you can look forward to and that aligns with your goals. Can be social or solo. |
Engage in a different activity such as going for a walk | making ti a habit |
Plan a morning outing to interrupt the behavior. | Continue with different outings or activities until it becomes a habit. |
first thing start with a completing a chore or task before looking at the phone. | putting phone out of reach until a task is complete. or you can go for a walk and look at phone while working out with a friend. |
create a time limit to how often they can access socials. | Create a scheduoe so the person has alternative activities to do |
put the phone in a different room, place a book next to your bedside tabl | read a couple pages and increase the amount of reading before accessing the phone. |
Use social media to identify a small task the person would like to try after watching on the same day (e.g arts and crafts) | Posting the finished product of accomplishment |
Setting a screen limit timer. | Scheduling something with a friend |
placing socials in a folder for intentional use only and then scheduling a highly preferred activity early on saturday morning | continue commitment made with friends to join activities |
Create an alternative routine like working out | Set and shape full day routine without use of social media |
Going on a walk instead | Different activities |
Find a physical activity to do instead. Painting, writing. | It will decrease. |
Place ideas into a file for future use | Place a charger in the opposite room |
start a new morning routine that involves getting out of the house. charge phone in another room | reward system for items from to do list complete |
make plans with friends | maintain plans or start a new hobby that takes you away from phone |
Set a time limit for social media, maybe 20 mins. Then set a routine to get dressed and make/have breakfast. | Find a more productive task or routine to replace the social media in the morning. Or place the phone out of reach charging across the room. |
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