Habits 4

Using timers for self monitoring or using new stratagies

Limting wifi or setting timers

Deciding on a reasonable time to spend on social media then timing yourself

Allow only that certain duration on social media then use a "First Then" type contingency to reward yourself once you log off and move on to another activity.

Put a timer on before going on social media

Start the morning with a new routine, like taking a short walk around the neighborhood. Whenever going on social media, put a timer on beforehand

Going somewhere you've never been that morning instead

Goal directed behaviour of learning a new skill

have a friend come one saturday morning

make a menu of fun activities to choose from

replace the usual Saturday morning routine with a planned, engaging activity that breaks the automatic habit loop. For example, scheduling a walk, a creative hobby, or a coffee meet-up at the same time each Saturday introduces novelty and removes the environmental cues (e.g. lying in bed with a phone) that trigger the social media habit. Even something small like moving the phone out of the bedroom overnight can change the context enough to disrupt the pattern.

An effective intervention is to use a digital wellbeing tool (like app timers or screen time limits) combined with reflective journaling. Once the person becomes aware of the negative emotional impact of prolonged scrolling, they can set a clear goal (e.g. “30 minutes max on social media”) and use app blockers to enforce it. Reflecting afterward on how they felt before and after the activity can reinforce the motivation to reduce usage and help build a more intentional relationship with social media.

Identify what else you can do Saturday morning.

Set goals to do what else is needed.

leave the house to change the context of responding

Allow scrolling on social media for a limited amount of time- set a timer

Make social media apps unavailable first thing in the morning using settings

have preferred books or other calm/wakeup activities available to do instead, or make plans with friends/family members for routine activities like morning walks.

no idea

For changing the context, you could shift where the phone is kept on Saturday morning. For example, leave it charging in the kitchen and not by the bed or the couch. Instead place a book, magazine or even a notepad and pen in the spot where the scrolling usually happen. This changes the immediate environment so that pick up the phone and scroll is not the default action upon waking up.
For a novelty you could replace the first hour of scrolling with a Saturday starter ritual that feels just as engaging but fresh like trying a new playlist or going for a short walk, making a weekend only special breakfast. Framing it a something fun I only do on Saturdays makes it easy to break the autopilot pattern of endless scrolling.

you could use Differential reinforcement of alternative behavior or differential reinforcement of incompatible behavior + response effort adjustments +self-monitoring
Self-monitoring with Feedback: Tracking each occurrence (e.g., tallies, short notes) and reviewing patterns provides feedback that naturally decreases frequency. Even better if combined with a self-set criterion like “keep it under 2 times per conversation.”

Have the phone turned off on saturday's. Put a block on the social media apps.

Engage in a different behavior.

interrupt by changing to a new activity

engage in other activities