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Pair up with a friend to go to gym or running. | Put a marker about fat burned by running. The reminder should pop up every morning on phone to motivate to exercise than to sit and browse. |
start the day outside | leaving phone inside |
plan a Saturday morning walk or breakfast outside instead of checking the pone. | set a timer or limit for social media use and reinforce sticking to it |
Interrupt routine by refraining from picking up phone first thing in the morning, get up and moving and doing something functional | Proactively make a plan for Saturdays to increase productivity and decrease social media use |
Spending instead time at the gym or meeting with friends | tracking hours spend on social media |
Introduce an interrupting activity or use a timer to limit the time. | Utilize a timer to limit social media time while introducing other preferred activities. |
Charge phone in morning or delete social media apps. | Find alternative activity reading book, Listening to podcast or catching up on favorite show. |
Implement routine after waking up, or set time limit on phone | |
leave phone on charger | Plan something for Saturday mornings on Friday night |
Find alternative activity for Saturday morning, for example going on a walk or watching a movie | finding other leisure activities that are of interest to the client and focusing on those. |
Do something new immediately upon waking up | |
Schedule something that's recurring every Saturday morning, like a workout class or put a sort of app lock on your phone that's scheduled for Saturday mornings. | Create a specific routine for Saturday mornings so that as soon as you wake up you have something to do that interrupts the scrolling. |
Schedule something that's recurring every Saturday morning, like a workout class or put a sort of app lock on your phone that's scheduled for Saturday mornings. | Create a specific routine for Saturday mornings so that as soon as you wake up you have something to do that interrupts the scrolling. |
Consistently do a different activity during the morning | |
not sure | not sure |
plan to take a walk in the morning or another activity, like cooking breakfast. | set a schedule for using social media |
make a checklist and replace phone with sneakers in location | |
Get up and go for a walk first thing in AM. | Lock phone in cabinet |
Plan a new fun activity to start the day with | Set a time limit or plan other scheduled activities so that you need to put the phone down |
Go on a short walk after breakfast | Have a visual chart of possible chores/activities that can be completed on Saturday mornings |
👉 “Replace social media time with a Saturday morning walk or coffee with a friend to create a new routine.” | 👉 “Set a timer or use an app blocker to limit social media use, and reinforce the new activity with a small reward. |
Join a club or sport on Saturday mornings. Delete social media | Replace phone use with books |
Turn off the wifi on saturday morning. | Have them preplan activities outside the home. |
Uu | Uu |
Set timer for limits on social media | Provide self-reinforcements |
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