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Prior to Saturday, client could make plans to meet friends Saturday morning for coffee | Client could create a checklist of interest to explore and connections with peers |
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Set up tasks for the morning to do instead of social media | |
Interrupt the habit by engaging in another behavior first thing in the morning, such as taking a walk, reading, or completing a household task. | |
Set timer to limit content and list potential other more motivating activities to replace | go out for breakfast |
put social media apps in one folder, label them "bad feelings" | identify a chain of behaviors to do instead in the morning, e.g., make bed, make coffee, change clothes, light candle, etc. |
Make a list of things to do on a Saturday morning that do not include screen time, pick one each Saturday (e.g., get coffee, go for a drive, do dishes) | Set a specific time limit for social media and replace with other activities |
Plan an activity for Saturday morning. Put phone in a different location the night before. Set a timer to interrupt behavior. Turn on the TV to split attention. | Choose an alternative activity after timer goes off. |
keeping the media away from him and not in reach. or getting up and going for a walk or keeping himself busy with something else instead of spending time on media. | |
Let your phone charge under your workout clothes or a book, or your to do list. So when you wake up and reach for your phone you are first confronted with opportunities to engage in something else | Make a to do list the night before so you know what task you can do to better start your day |
do something other than social media. Read about a particular topic or work out | focus on a specific topic |
schedule activity | rehearsal |
sports | love |
Change the Saturday morning routine by relocating the phone to another room and beginning the morning in a different physical context, such as going outside for a short walk or sitting in a café with a book. This context shift disrupts the automatic cue–response chain associated with social media use and introduces novelty, allowing more intentional choices about how to spend the morning. | Once the habit is interrupted, reinforce a specific alternative activity so the individual intentionally engages in it instead of returning to the habitual response. |
Leave the phone in another room and go outside for a short walk or make coffee in a different location. | Use behavioral activation with values-based goal setting (e.g., choose and schedule a meaningful Saturday activity to compete with scrolling). |
Make plans for morning | Doing something else on phone first thing |
Move phone into a different location in the morning | create choices that do not involve the phone to engage in once you wake up |
limit the time spent on phone on Saturday morning | have other goals |
change location of phone | have a list of other activities that are highly preferred available so that it is something fun to do instead of scrolling on the phone. |
Set a time limit for looking at phone since it is fun at first | |
Introduce a preferred activity that only happens on saturday morning and add value to it by inviting a friend of someone to do it with . | Introduce novelty and add more value to it |
Limit social media time to a specific seat/area in the house that is uncomfortable to stay for long. Set up screen time limits using the phone. | Accept shut down of screen time and engage in preferred routines - doing hair, making a yummy breakfast or taking a walk to a coffee shop. |
set a timer on your phone | go outisde |
place the phone and charger across the room. | determining a specific activity to engage in as soon as they get up to give them a goal. |
invent a new morning routine by doing sports | |
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