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Choose to go onto an app that teaches you something instead of mindless scrolling | Schedule something on Saturdays instead of having a free morning |
Involve the person in a social activity outside the home | Have them work on goals related to the new activity |
Wake up and go to a scheduled work out session instead. | |
Use social media productively. Maybe learning something about a hobby or passion. | They can do something in regards to what they learned and take action towards their goal. |
Put a time limit on the scrolling or limit the pages being viewed. | |
watching tv while scrolling or exercising | exercising |
make a schedule for engaging in a routine that includes exercise first thing in the morning | n/a |
saturday morning crosswords or read a book. | plug phone in out of reach |
make plans for saturday with basic activitiea to complete like laundry or going out for breakfast | set the phone in a different area from where you are working |
start doing the activities while being on your phone, then phone time will fade away | implementing same at night |
have a highly preferred schedule | check off schedule and increase the level of reinforcement after each thing on the schedule |
Delete social media from phone | plan for other activities that are booked/paid for |
Schedule a morning workout class | take a weekend walk with a friend instead of scrolling |
Pre-plan saturday mornings/make a list of alternative (and preferred) options to choose from to occupy time before social media; keep phone physically out of room/in one location separate from you (do not have your phone on you) | Alternatively reinforce other activities (ie: pre-plan other, preferred activities). Track screen time and reward targets< the target # of hours for screen time |
Put phone in a different room. | Schedule an activity. |
Stop scrolling on social media | Get dressed right out of bed and go for a walk |
schedule morning routine | set time for social media |
keep timer on | find new activity when timer goes off |
Change settings while scrolling, particularly to an outdoor location | Set a timer for when the next time you can open your phone to look at social media. Gradually increase the time. |
Make a plan for saturday morning | Join a class |
Disable electronic access until afternoon. Set-up a schedule to include a morning workout, walk, grocery shopping, etc. for the morning. | ensure the set goals are achieved before allowing for access. |
behavioral motiviation | |
morning walk | |
Go for a walk instead | Delete social media |
find a activity without technology | can use a timer to check social media later in the day |
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