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

Delay the Click

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

Ask yourself benefits

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

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

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 yourself, what are the costs of online addictive activities?