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Start the day with making a favorite breakfast that is planned the night before. Get dressed and have a plan for the day. | Set a time limit for scrolling on the phone so the time spent is enjoyable then turn it off and do something different. |
have other activities easy to access or set a time limit on phone | unsure |
set a predetermined time | set a schedule |
Saturday mornings can be spent in green areas, taking a walk, and then stopping for brunch. | It's a whole contextual change. |
Moving phone away from bed. Starting the day without a phone. | Upon waking up, start a morning routine of brushing teeth, washing face, maybe going to nearby bakery. |
Have them incorporate something fun into their routine, like a crossword | Have a list of chores to complete then reward with phone time |
Enroll in a yoga class on Saturday mornings. | Focus on making new friends after class |
Phone in other room. | Delaying time that phone use starts. |
Set timer with another task | Gradually move timer closer |
putting the phone on a charger away from the usually scrolling space | going outside before looking a the phone |
Plan an activity on Saturday mornings | Have the activity produce an outcome that is favorable and leads to good feelings |
Change the Saturday morning routine by placing the phone out of reach and starting the morning with a different activity, such as going for a walk or preparing breakfast. | Add value to the alternative activity by noticing and reflecting on how it improves mood, energy, or satisfaction for the rest of the day. |
Schedule activities first thing in the morning | unknown |
develop a Saturday schedule that includes X number of minutes for Social Media | Use criteria to reduce X number of minutes over time . |
put list of ideas for saturday activiirtes on stand next to phone - written night before | making plans with friends/ family ahead of time that interrupts the ability to stay on phone |
Start a new exercise routine in the morning | deleted social media from apps |
delete apps | |
Change the morning routine by leaving the phone in another room and starting Saturdays with a planned non-screen activitY | Set a clear time-limited rule for social media use and reinforce engagement in alternative activities that align with Saturday goals. |
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Call a friend and go for a walk or have coffee in the morning | Add value by how this improves social relationships and decreases sitting around benefitting physical and emotional health |
Go out for a walk first thing in the morning. | Keep the phone in the bathroom. |
Go for a morning workout | not use phone in the morning |
shut the phone off in the morning and start the day with a walk | not having ready access to the phone |
Plan Saturday mornings differently! Plan for a visit or lunch date with a friend and spend the morning preparing for it. | Put away all electronic devices, so that the habit of turning to social media cannot happen automatically. |
Start Saturday mornings with a planned, enjoyable offline activity, like going for a walk, trying a new recipe, or calling a friend. Setting a new routine in a different physical space can break the context cue tied to social media scrolling. | Use scheduled access with a timer or app limit to reduce spontaneous scrolling. |
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