When you catch yourself doom-scrolling, gently say: “I choose to close this loop.” Lock your phone. Take one breath.

Close the Loop

When you catch yourself scrolling without intention, say I choose to close this loop. Lock your phone and take one breath.

Label social media and video games as “time wasters” without self-criticism or judgment. Recognize them for what they are.

Time wasters

Label addictive online activities of social media and video games as time-waistors without self-criticism or self-judgment.

Before opening that notification, wait three seconds. Ask: “Is this urgent or just noise?

Delay the Click

Imagine gaining an extra 3-5 hours daily for your personal goals. Track your time on entertainment sites and apps, and find ways to reduce it.

3 more hours

Imagine a life where three to five hours magically appeared each day to help you reach your professional social health and bucket list goals. Track the number of hours you spend on social media, Netflix, YouTube, porn sites, and other online entertainment and see if you can find more productive time for your day by limiting entertainment online use.

Close the Loop

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