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Schedule your social media apps to close after 30 minutes of usage | Make a list of things to accomplish for the day (achievable tasks) and start checking off on the list |
delete social media | replace social media with another activity- e.g., reading |
Replace that behavior with a new behavior. | Provide a reinforcing event after completion of replacement behavior (maybe exercise)- potentially going out to favorite restaurant for meal. |
put phone away | proactively schedule an activity for saturday morning ahead of time |
Schedule a gym morning with a friend | |
go outside and play a sport with kids | |
In this case, the person could structure their morning with planned activities and alternative behaviors to reduce the automatic habit of spending excessive time on social media. | Antecedent manipulation |
set a timer, only scroll with coffee or breakfast | have a task list to complete |
Plan a fun outing for Saturday morning. Take pictures that can be posted on social media. | In the absence of the outing, plan another activity that will be done once looking at social media is finished. Take pictures to post on social media. Set a time limit for social media until the fun activity is started. Look on social media for responses to posts made. |
Make a to do list with the last task of the day spending a set amount of time on social media. | Continue to add to the task list |
Set a timer | do chores immediately after the timer |
Schedule an activity for first thing in the morning | Cleaning house |
Not sure | Not sure |
Set time limit on phone, go for a walk before looking at phone | Add other tasks |
When looking at social media, instead of mindless scrolling change the context of what is being looked at social media that is deemed valuable or informative to avoid feelings of inadequacy and boredom. For example, look up recipes you would like to try that weekend or during the week to establish a plan. | Set a specified timer to go off for when to be all done and still have extra time in the morning for something else that is not wasted being in the phone. |
Planning a new hobby, doing puzzles, exercising, reading, etc. set items out to prepare for the new activity | Reinforcing new bx |
Keep phone out of your room | |
Instead of reaching for the phone, have a yoga mat on hand to do some simple stretching/meditation first thing in the morning. | Make a schedule with a predetermined amount of social media time only after other tasks are complete (e.g., 1. stretch, 2. go for a walk, 3. dust bedroom, 4. 15 minutes of social media). |
make a committment to yoga or an activity to create different routine | reinforcement for attending activity |
Put clothes out the night before to go for a walk outside before scrolling on phone | |
Keep phone away, go for a walk | morning schedule |
Pre schedule an outdoor activity | schedule a simple task that requires competion |
daf | turn off pone |
Book a morning work out class or plan a breakfast date with a friend for Saturday mornings. | Set a timer/ default on your phone to only allow social media apps to be open for a set amount of time. |
spend the morning with long walks | |
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