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Don't use your phone in the morning | Get rid of your phone |
Take a walk, go to a coffee shop, exercise before allowing social media usage | |
planning outings | put phone on do not disturb |
Go for a walk on Saturday morning once waking up. Or put phone in another area of the home near the coffee maker. | Join a social club on Saturdays |
Change location on Saturdays. | Increase reinforcement for viewing positive stimuli on social media. |
Set an app timer on the phone. | When they hear the beeper, have them read the time aloud so they are forced to consider how long they have been on the phone for. On Friday night, pre organize for activities to do Saturday morning that have a specific start time. |
Have a scheduled activity for the next day ready to go. Leave phone on counter when wake up and engage in new task. | Continue scheduling things day before. Then following day engage. Give specific time for brainrotting. |
specific information to seek | |
Set up a new morning routine. Shower, breakfast, exercise - Before getting on the phone. | Setting up desired social activities that interfere with the morning routine. Track phone usage. |
Night before, write a schedule of activities and when I wake up, I will start following the schedule, | establish a reward systema so that when I complete certain tasks, i can take a break. |
Shower and eat breakfast first thing - move where the phone is kept | Develop an activity schedule for Saturday morning the night prior that uses phone time after all other tasks have been completed |
introduce early morning plans, such as breakfast out or going to the gym | timer |
develop a schedule for other, preferred activities during that timeframe; introduce novelty through the setting, availability of other activities, times of restriction on devices, etc. | provide Sd for a menu/choices of other, preferred activities; provide a signal to show availability of when device would be in use/not in use |
New hobby you want to take up | |
chores | Place media on TV so you no longer have to hold phone and you can still accomplish house chores |
set time limit reminders on phone to go off | have books on hand and set a reminder to read |
Reading a book or going on a walk instead | Block social media apps after a specific time in the morning. |
have social media locked off Saturday morning | practice setting a timer to only view social media for certain amount of time before it turns negative, practice positive thoughts |
Identify an outdoor activity and make plans to be ready to go in the morning | Engage in morning walks before using any form of technology. Make it a habit |
아침에 할일을 미리 계획한다. | 자신이 계획한 활동을 수행했는지에 관해 체크리스트를 만들어 점검한다. |
Not sure | |
Join an activity for Saturday morning. Set a timer on phone | Timer |
Change the Saturday morning routine by leaving the house before phone access | Thin reinforcement for social media use |
listening to a podcast to disrupt social media scrolling Leave phone at home and go for a walk | Esatblish and reinforce value based morning routines, engage in mearningful acitivites. Put timers on technology use |
Turn your phone off in the morning until you have completed getting ready for the day and have left your home | Set a timer on the app to remind you of long usage time. |
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