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

Delay the Click

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-wasters without self-criticism or self-judgment.

Remember, you always have the power to "change the channel" when you catch yourself in unproductive activities, just like switching off a TV program you don't enjoy.

Golf channel

One time I paused on a cable golf channel and watched it for 10 minutes, even though I don't enjoy golf at all. It was as if I forgot I had control and I could change the channel. Remember, you can change the channel when you criticize yourself.

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?

Delay the Click

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