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.

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-waistors without self-criticism or self-judgment.