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.

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

Delay the Click

When you catch yourself doom-scrolling, gently say: “I choose to close this loop.” Lock your phone. Take one breath.

Close the Loop

When you catch yourself scrolling without intention, say I choose to close this loop. Lock your phone and take one breath.

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.

Golf channel

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