After having a discussion with my parents, we have decided together on set amounts of time to spend on certain things each week. Originally, we had planned that on weekdays, there would be little to no devices used between the hours of 3:10 pm and 6:10. For weekends it would be 10:00 am to 2:00 pm. Adjustments have been made since then because of certain factors. Instead of set times, it will be a required amount of time during any time of the day when no devices will be used. 

Health 

       Health is a very important thing for us. With all this social media and technology, people would rather go on their phones than exercise. Every week, I will try to spend a minimum of 210 minutes (3.5 hours) doing some kind of exercise for my health. It can be cardio, lifting weights, or stretching/yoga. 

       Mental health should also be a focus. Each night before bed, I have decided to start journaling and reflect on my day for at least 5 minutes. I will write out my feelings, things I regret, things that I did, and things I will do better the next day. I believe that journaling will help me let out bottles up feelings without needing a second person.  

Education 

       I currently have a terrible habit of procrastination. It is something I developed in middle school, and I have not been able to get rid of it since then. The main cause of my procrastination is my phone. If I try to spend 1 hour each day dedicated to my education, my grades will greatly improve, and the quality of my work will be much better. A stopping cue will be in place, which will be an alarm dedicated to starting schoolwork. In total, I would like to spend 7 hours each week after school on school-related subjects.  

       In class, I may also get distracted on my phone which will make me lose valuable time and will not allow me to learn as much as I should be. In class, I will put my phone away in my bag, making sure it is on silent, and not take it out during class to decrease the chances of me reaching out for my phone and start scrolling through Instagram.  

Social Bonds 

       Though covid is making it harder for all of us to meet with loved ones, spending time with people is crucial. It helps with our mental health, reduces stress, and can improve our overall mood. A great goal for me is to spend a minimum of 30 minutes each day (3.5 hours each week) spending time with somebody, like having a conversation. It can be on the phone, or in-person with a family member. I will also try to eat dinner more often with my family. Dinnertime is great for spending time with your family and getting a closer relationship.   

Stopping Rules 

Stopping rules are very important. With today’s social media, a person could endlessly scroll for hours, not even realizing how much time has passed. Stopping is also difficult, as technology such as phones is like drugs to the brain. Stopping rules are needed, even if it is forceful.

School 

       I will set up screentime on my phone. What this does is it does not allow the person to go onto certain apps during scheduled times in the day. If I set this for school, it will be great for stopping and reducing distractions. If I can’t use screen time because I need my phone for class, I will put it somewhere I cannot see when I am not using it.

Home 

       My first stopping rule to insure I will not overuse devices is an alarm. Each day, I will set an alarm around 5:00 pm. I will then turn off my phone, put it away where I cannot see or hear it, and work on something productive (most likely homework.) Another stopping cue could be my very own mother. She agreed to be my stopping cue, giving me little check-ins and telling me to get up and do something better. I also agreed to her taking my phone away forcefully if she needs to.