Instead of spending time on your phone, fill your day with alternative activities, like sports, hobbies, or learning something new.

Crowd out

If you are spending too much time on your phone, crowd out that time with a list of other activities, such as play, a sport, or building a skill.

Reflect on the downsides: “What are the costs of my online habits?” Think about how they affect your time, mood, and productivity.

Ask costs

Ask yourself, what are the costs of online addictive activities?

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

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

Ask yourself, “What are the benefits of my online activities?” Consider if they truly add value or bring you joy.

Ask yourself, what are the benefits of online addictive activities?