| Untitled | Untitled |
|---|---|
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. |
place social media apps in a folder and label it for Saturday | . |
p9o8iu7yt | ouiytdf |
only follow positive accounts | reduce time on social media |
Plan ahead something else to do in the morning | Start working out in the morning |
change spends time in looking social media other day | no spend time in social media |
make plans for the weekend | reinforcers with value |
schedule something with people so there is accountability | make it a class? |
preparare la tuta per usciri | andare in palestra |
Initiate a new morning routine involving other preferred activities | introduce split attention |
read instead for 30 minutes | put on timer for 10 minutes afterreading to cheak socials |
Go out instead | |
. | |
Texting with others instead of scrolling | Making weekend plans with friends |
have a timer set to go off at intervals that prompts the person to get off socials and go do a short and concrete routine like doing laundry | a self-maangment system could help |
plan preferred activities for saturday mornings | |
put the phone up and away | pick a new hobby to complete, make a check list, etc. |
plan something on a Saturday morning instead | |
put a timer on social media access | find a motivational video to watch when it's done |
having the phone auto-lock after 15 mins of scrolling, set an alarm for when to stop and move on to important task | having the phone auto-lock after 15 mins of scrolling, set an alarm for when to stop and move on to important task |
Move social media apps to a different folder, or build an analog bag with activities that are not technologically centered. | |
Putting a time limit or engaging in a different activity or moving their phone further away and doing something else first | Do 1-2 activities first besides looking at social media |
Do a task beforehand | Schedule morning routine |
response effort | Revaluation, Competing Response |
Map out a schedule of activities the night before that keeps them occupied more productively. There can be a timed social media break after accomplishing several tasks. | Practice |
| Untitled | Untitled |
