| Untitled | Untitled |
|---|---|
Change the morning context by placing the phone in a different room upon waking and starting Saturdays with a novel, incompatible activity (e.g., leaving the house for a walk, coffee, or structured errand within the first 15 minutes of waking). | Use stimulus control and response interruption by setting a time-based rule (e.g., no social media before 11 a.m.) paired with a replacement activity schedule and reinforcement for engaging in the alternative behavior (e.g., completing a morning routine before accessing social media). |
start an exercise routine- or place a time limit with a clock | Introducing a plan to decrease social media and increase socialization with earned phone time |
Turn tv or radio on; change location of viewing phone | Plan appt or activity Saturday morning |
Introduce novelty by altering the post-dinner routine. For example, brush teeth immediately after cleaning up or prepare a non-caloric drink and consume it in a different location than usual. Another strategy is to change the environment by engaging in a new activity after dinner, such as a short walk or sitting in a different room, which disrupts the habitual association between finishing dinner and seeking additional food. | Introduce novelty by altering the post-dinner routine. For example, brush teeth immediately after cleaning up or prepare a non-caloric drink and consume it in a different location than usual. Another strategy is to change the environment by engaging in a new activity after dinner, such as a short walk or sitting in a different room, which disrupts the habitual association between finishing dinner and seeking additional food. |
Playing music and cleaning | Checking off areas on a to-do list |
Don't charge the phone overnight on Friday. | Schedule an activity with someone, so that the habit can be broken. |
Introduce a novel morning routine, such as going for a walk, reading, or doing a hobby, and keeping the phone in another room. This disrupts the automatic cue to scroll social media and encourages goal-directed, enjoyable activities that replace the habit. | Reinforce engaging in the new activity (walking, reading, hobby) instead of checking social media. |
Go for a walk instead | Lock apps for set time of day, time limits on apps |
attempt a new context that will need to be rehearsed and changed until new habits adjust | once interuppted than new goal oritnated can be adapted to routine |
Set a 5-minute delay timer | Complete another preferred activity first. |
Sign up for a class on Saturday mornings. | Set a timer on social media apps to limit use. |
Do a different routine on a Saturday morning such as morning walks, gardening, etc | keep phone away |
Introduce an activity to interrupt such as making a cup of coffee first | Introduce taking a walk on Saturday mornings instead |
Take social media app off phone | Stop looking at social media |
create a plan the night before on what you are going to do on Saturday morning | Fill your Saturday mornings with fun and engaging activities involve family or friends |
Plan a morning scrapbooking favorite photos from the month of personal memories | Make a plan every Saturday to add to the personal scrapbook. |
plug phone in bedroom | start favorite activity first thing in the morning |
Have a pre-planned activity that is scheduled on Saturday morning. | |
learned behavior introduce new activity | set amount of time for social media |
Change location of phone | Set a time limit |
A simple way to introduce novelty and interrupt the Saturday morning social media habit is to change the first cue in the routine—such as leaving the phone in another room overnight, placing a book or breakfast item where the phone is usually picked up, or setting a scheduled alarm labeled “Start Your Morning Differently” to break the automatic scroll. Even altering the physical context by beginning the morning outdoors, in the kitchen, or with music playing can disrupt the S-R pattern and shift the behavior into goal-directed responding. | Once the automatic scrolling is interrupted and the person is more intentional, an effective intervention is to identify and reinforce a preferred alternative morning routine—such as journaling, taking a short walk, or setting a brief “15-minute check-in” limit for social media paired with a more valued activity afterward. This allows the individual to notice the emotional benefits of the new routine and reduces the likelihood of returning to extended scrolling, while reinforcing more adaptive morning behaviors over time |
golfs on saturday morning | |
Get up and make coffee and sit in a new chair to go on social media. | Set a timer to limit the amount of time/ require a check-in to continue. |
Put social media apps into a folder to ensure intentional usage | Make a plan ahead of time for Saturday morning |
Self encouraging monitoring tools like tracking the time spent on social media and putting a time limit on such habit. | Activity scheduling with reinforcement by planning goal oriented task in the morning such as hobbies , social outings or skill building activities paired with reinforcement that will help the individual avoid passive scrolling. |
| Untitled | Untitled |
