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make a goal to have set amount of minutes on phone | once goal is met reward with a purchase |
Start a chore or go for a walk to disrupt routine | |
Limit the time on social media to 90 minutes and reduce by 15 min per week until the time on social media reduces to 60 minutes or less per week. | |
Spend 5 minutes in the morning planning the weekend (on paper, or researching on phone). | At the end of the weekend post about your day on social media. |
Identify an activity to engage in early Saturday mornings that requires being ready and leaving the house. | Reinforce appropriate behaviors. |
Keep your phone in your room and don't bring it out of bed. | Give yourself self-care tasks and chores around the house to do instead. |
Change the Saturday schedule to a morning walk. | Set a time limit to social media (per day or on certain days of the week for a certain period of time). |
Get up and go on a walk instead so the walking becomes incompatible with the scrolling. | |
Set a time limit for social media scrolling | Engage in a self-care task or create to-do list of tasks to accomplish for the day or weekend |
changing | habit |
Make plans on a saturday morning or do something to interrupt the behavior of getting on your phone. This could include making brunch plans. Another idea would be to change the location of the phone to make it less easy to hop on first thing after waking up. | Make sure to set a timer to ensure that hours are not spent on the phone |
plan an activity | timers |
Set a time limit or phone shut off after a designated time. Join an activity out of home or cultivate another hobby and spend increasing time on it | |
Set an allotted time to scroll social media before engaging in a novel behavior such as exercise. | Schedule thin duration of social media access over time. |
replace scrolling with something that also produces dopamine | have a timer on screen time. exercise or meditate |
Set a timer for social media and have next activities ready | |
Place your electronic device in a less accessible location. | Preplan preferred activities to occur during that time. |
Take a walk instead, read a book/paper | keep materials out and visible |
make cofee date early on sat morning | set a time to look at social media after coffee date and then set itmer |
Novelty | Response rates |
book or plan an outing or sport for morning, or put a timer on the phone or keep phone out of site on saturadys | keeping phone put away on weekend, self manage to allow themselves only to check it once per a pre set amount of time |
Go to gym | |
Set a timer for an interesting activity after a short time on social media | Keep a scheduled time for checking social media with novel activity in between |
Go for a run | Use a stop watch |
Create a to-do list for Sundays, wake up and review list first thing. | Place a dollar in a jar for every item checked off the list - once earned, treat self with a fun activity or new item. |
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