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charge your phone in the kitchen so you have to get out of bed in the morning and get ready. Make a plan the night before off what you will do so you don't slip into habits. Make plans with someone so you are accountable. | |
Set a time limit | Establish a morning schedule, routine which limits social media time |
Find hobbies to engage in to feel more adequate | Switch to goal directed behavior |
time limit on social media | hobby |
Doing one thing before going on phone | Creating goals for the day |
Introduce more active and preferred activities such as social events and/or exercise. | Decrease social media time incrementally week after week. |
do things that need to be done first, then set a timer and go on social media | routine on weekends |
Look at social media for 30 minutes, then take a 30 minute walk | Begin at some point to take the walk first and for longer, then come back and finish the morning with a quick social media check in |
Create a new morning routine. Friday night plug in the phone in an less accessible area of the house. | Identify outcomes that are favorable and help learner to feel connected and productive in a fun way. Like meeting up with friends or doing an enjoyable activity |
Plan an activity for Saturday morning. | Creating a Saturday morning routine that incorporates others socially. |
place all social media apps in a folder | go to the gym |
wait until noon to look at social media | decrease time on social |
Plan to go to the gym first. | Change the events done at the gym frequently |
Put phone in a different room first thing in the morning | Find a different hobby like reading and set a goal related to the hobby |
Keep the phone out of reach and place a new book on the coffee table. | Increase social interaction by preparing specific topics that you want to discuss with your friend |
put phone in a different room while having coffee to increase other activities | create a basket of other things to do in the mornings |
Add in a timer with a time limit for social media | Once your the timer goes off, putting the phone away until certain activities are done then you can return to the phone |
change routine- no phone use for first hour each morning | reinforcement of going to get coffee or preferred item "out in the world" on Saturdays |
Disrupt the habit for novelty | DRL and DRA |
Take up a routine like knittign or park run | Make iot difficult to get to the phone |
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keep phone away and have a new routine like cleaning or reading prior to using phone | have different book options |
Don't charge the phone friday night | Invite a friend over |
Start each morning with a shower and cooking breakfast | Set a timer for social media |
watch tv instead | x |
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