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.

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.

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.

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?

Crowd out

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