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Set a timer - across the room - looking at social media would be interrupted to get up and go turn off the timer | Have a menu of activities already pre-planned to then select from to start morning routine |
Turn off phone | Set a routine where phone can not be accessible until goals are met |
Prioritize completing chores before engaging with multimedia. | Play some music |
Idea: “Morning Reset Routine” Context change: Before opening social media, the person places their phone in another room and starts the morning with a new sensory or activity cue, such as making coffee while playing upbeat music, taking a brief walk, or journaling plans for the day. Novelty: Introduce a new Saturday-only activity that feels rewarding—like trying a different café, exploring a new podcast, or scheduling a friend meet-up. This context shift adds novel sensory input and environmental contingencies that compete with the reinforcing pattern of scrolling. | Goal: Decrease response rate (frequency and duration) of social media use and strengthen alternative behaviors. Intervention: Differential Reinforcement of Low Rates (DRL) Procedure: Set a criterion (e.g., ≤ 30 minutes total social media on Saturdays, or only after 11 a.m.). Self-monitor screen-time data and reinforce success (e.g., enjoy a preferred brunch spot, watch a movie later). Gradually thin the schedule (reduce allowed time by 5–10 minutes each week) as alternative weekend activities become more reinforcing. |
Set a specific time limit for social media use, then plan a pleasant offline activity immediately afterward—such as going for a walk, making breakfast, or listening to music. Keep your phone in another room once the timer goes off. | With DRL, the person could set a goal to gradually reduce the amount of time spent on social media—for example, limiting usage to a certain number of minutes or sessions each morning. Meeting this reduced criterion could be reinforced with a preferred activity, such as a relaxing breakfast or outdoor time. |
go for a walk to get coffee | DRi |
Create time restrictions for social media engagement | Engagement in other hobbies or activities |
Set an alarm | Go for a walk |
Have a time allocation for social media use, such as 1 hour then get on with the day. | Have a few goals and rules for Saturday mornings, such as only going on social media after certain tasks or achievements have been completed for the day. |
start another habit , such as reading a book, exercising | rotate different habits |
Make plans with someone that will be adhered to so you are motivated to get up | Creating a list of things that needs to get done in a day with the reinforcer of spending a predetermined amount of time on the phone after everything is done. |
Watch a movie | Scroll through social media certain times of the days and giving a time frame |
schedule incompatible tasks that are preferred- ie going out to do grocery shopping and having a coffee | set timer on phone to indicate new baseline so that it can be reinforced with a weekly reward eg time to watch netflix |
Put the phone at a farther distance to charge or remove social media content from the home screen. | Create a new routine by making the bed, then going into the kitchen and making a new drink (i.e., matcha, iced coffee, or tea), perform light exercise. |
Download a preferred podcast or bring a book or small craft hobby (i.e., knitting, crochet, going for a walk). You can also schedule out activities or set up brunch with a friend or family member. Otherwise keep the phone away or disable the social media app. | When urge to look at phone occurs move the phone away, get out of the house, or do something that directly is impossible to do simultaneously while social media surfing (i.e., knitting). |
set a timer to take a break | use a timer each time you are on social media |
putting apllication with time consuming, before looking at s.m | |
Set a time to be dressed and in action | Make a plan to be somewhere-even walking the dog by a certain time |
Turn off the Wifi on Saturday mornings. | Contact friends that are not on social media during that time. |
Set a timer to only allow for some time on social media. Choose a different activity altogether. | |
make plans before the weekend starts | set an alarm |
stretching taking a walk getting exercise when you wake up | place phone far way from the bed |
Delete social media | Make plans for weekends that involve no phone |
read different media | read other media fast |
Set a timer for social media time | Start a hobby or class on saturdays |
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