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set timer for predetermined amount of alloted phone time to avoid too much time | pre-planned activities for Saturday morning |
put phone on counter | enact phone timers as reminders to stop and do something |
Researching specific topic of interest | Limiting social media and planning other ways to spend saturday mornings to be productive |
Engage in alternate activity Sat morning, avoid access to social media | establish a routine for Saturday morning |
change the morning routine | pre-schedule activities during that time the night before |
Read a book on Saturday mornings. Watch a TV show instead. Leave phone in other room. | Making choices to engage in other activities. |
look at something else that is not social media. | replace social media with an alternative activity |
find another activity to do | continbue with new habits |
interrupt by adding other activities to the schedule | Time constraint on social media |
start a hobby | starting a hobby will decrease time on phone |
saturdays | |
Delete apps or set a timer. | |
Saturday's morning introduce a new app on the phone that includes something productive like a reading app. Similarly, Saturday morning introduce a physical practice such as going on a walk prior to gain access to device. | AN intervention that might help doing this is setting a reminder of going on that walk /reading to change the context. |
Looks at social media for about half an hour. When the timer rings, select a game to play | reinforce if sticks with half an hour, get to play a new game not yet tried |
Going for a run before logging onto social media. | Timing time spend on social media and shaping the amount of time spent on it. |
Have a schedule of other activities to do in the morning such as making breakfast and pairing it with reading a book or doing a crossword, etc. | engaging in other behavior with phone/tablet away from them |
schedule morning activities (e.g. gym class, etc.) | time limit on phone for social media |
no social media in the morning, do not pick up phone until morning chores are done | schedule activities/tasks to be completed each Saturday morning |
Have book ready at the couch to read first or have coffee set to go off first | give 1 hour before allowing phone time |
Before getting on the phone, go outside on a walk or go sit outside with the sunrise | Keep phone off in the mornings |
Read the paper. | Go for a walk. |
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Introduce a contingency where you must do something productive like clean house or exercise prior to looking at social media | |
Place device in different room | Focus on health, go for a walk |
Set a timer, and only allow certain time on phone allowed to be spent. | Earn access to something highly reinfrocing, after this has become a habit |
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