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Join a Saturday morning group activity- (i.e. running club, book club, etc.) | Keep running log of time spent on social media and mood |
set a timer | change location of the phone |
schedule chores | Rehearsal |
Make a new highly rewarding routine | Make sure the new behavior is preferred |
could they engage in something that took another person and was not electronic like a crossword puzzle, a puzzle, learning a new skill. for example, get up and play piano for 15 mins., paint | put phone in black and white mode, track time on social media and reward oneself for going under baseline rates |
Find another activities like going to the gym, watching a movie | |
Set a timer for social media and have different activities to do when timer goes off. | Talk to others, research, and make a list of Saturday alternatives to social media. |
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Change where the phone is located on Saturday mornings. | Replace the scrolling with a pre-planned, structured alternative. |
Make plans with a friend for Saturday morning | |
Use a timer for social media of 30 minutes or have breakfast before social media is looked at | Have a plan for the day that includes small breaks of specific time for social media |
Create a plan for activities to do Saturday morning, place phone to be charged in a far away location from bed to avoid scrolling | Reward for completing identified tasks on Saturday morning list |
Have an activity to do and put phone across room | |
don't charge your phone. set a timer or put on screen timer restrictions. make plans with someone. | join a gym class or some type of group activity. |
prepare a checklist the night before | dro |
Have to use social media sitting at the dining room table | Timer on phone |
At the time you typically sit down to scroll social media, put the phone down and go for a walk instead. while walking roughly plan out your day and include 1 activity that you really have been wanting to do. | Come up with a routine for saturday mornings that incorporate an activity thats not scrolling on the phone. |
timer for phone use? | |
Go for a walk instead | |
Remove social media from phone. Get up and leave the house to go grocery shopping | Make plans with friends for Saturday mornings. Go to a farmers market. |
Set a timer for 5-10 min. When it rings social media time is over. Also try doings some chores or outdoor activity prior to allotted social media time | Chores, creative outlets, exersize |
Plan to do different activities first thing or set a timer to end social media amd switch to new activity | Have pre planned activities or tasks to transition to, have materials out and present so task demand to transition is easy |
Keep phone off until after shower in the morning. | add exercise |
Put phone in the kitchen | The learner must first choose between make plans or run errands before they can checking social media |
Get up and exercise | reinforcement for new behavior |
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