- Gain a sense of control by setting reasonable and attainable goals related to limiting your use. For example, if you typically spend five hours a day online, then try cutting it down to three hours.
- Stay focused on your goal by listing the top three problems related to use followed by three potential benefits of cutting back. Keep the list in a highly visible place such as on your desk. This will serve as a reminder of what you are working toward.
- Plan short but frequent use, as this will help to eliminate cravings and withdrawal symptoms.
- Mark your calendar when you’ll allow yourself to use and when you won’t.
- Disrupt the pattern of use by doing in real life what you ordinarily do online. For instance, send a Hallmark instead of an online card.
- As for texting, get back to basics and pick up the phone and call.
- Regarding online posts, only put online what you would be okay with the world seeing. Imagine your partner sitting next to you. Would he/she be okay with your post? If not, then you’d better stop.
- Ask yourself: “Would Mom be okay with seeing this picture posted online?” If you have to think about it for more than three seconds then you probably shouldn’t post it. (Huffington Post)
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