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i | i |
set limit or delete app | set limit |
Have a plan the night before about what you are going to do saturday morning and at what times. | Activity schedule, accountability partner |
Take a walk while scrolling | Limit the amount of time looking at phone on eacg walk competitively with themselves |
Postpone the use of phone until after coffee and breakfast, create a checklist of things to do BEFORE scrolling and then allow yourself 30 mins of scrolling, set a timer and when the timer goes off, move on to the next thing on your list | Make the checklist longer and longer until the scrolling no longer fills the need |
create a plan for something else on Saturday morning | |
time limit on apps | self monitoring and reflection |
Put phone in different room | Find a different hobby |
das | das |
schedule something in the morning like going out for coffee with a friend | leave the phone on the charger in the bedroom |
Set a timer for time spent on social media. | Only go on social media after completing a morning routine. |
a | a |
plan events for Saturday morning | incorporate small phone breaks after completion of other activities |
watch the news on TV and put phone on charger in another room | set a timer on the stove to then have another activity schedujled for when the timer beeps . Develop a list of alternatives that would like to be done |
Try setting a timer and interrupt the social media with a book or a crossword puzzle or a walk outside. | Engage in activities that bring joy, such as walking, drawing or journaling. |
Schedule and pay for an activity out of the house saturday mornings | Access to something fun out of the house |
Place phone in a drawer when not using it to communicate with friends or family | Reintroduce social media time, but use timers so you can’t doom scroll |
place your phone in another room | create a list of to do's to make the morning start productively |
Looking at social media | Identify other activities to engage with and spend time on Saturdays and set a timer to prompt getting off of social media when scrolling. |
Do a 5-minute challenge | |
set a timer | |
Schedule a new, engaging morning activity that competes with social media, such as going for a walk, starting a hobby, or planning a social breakfast. Changing the physical location ( leaving the phone in another room) can also disrupt the automatic scrolling habit. | Use differential reinforcement of alternative behavior : reinforce engagement in the new activity instead of social media use. Additionally, implement self-monitoring, tracking time spent off social media and providing reinforcement for meeting goals. |
Create a new routine where social media is last on the list | Set a goal to reduce or eliminate social media time |
Set a timer and only allow yourself a set amount of time for social media. | |
picks a goal or topic to research on phone | reinforcement of time spent off social media |
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