Social & Relationship · Restraint
Screen time limit
VolumeModerateAny
Cue
Opening your phone for any recreational purpose: social media, video, or browsing
Behaviour
Stay under your daily recreational screen time limit, tracked automatically by your phone
Reward
Reclaimed hours and reduced anxiety from less passive scrolling and social comparison
2-minute version
Set a 30-minute timer before opening any social app tonight
Volume
Target: 120 minutes · Any
What to do
Keep total recreational screen time (social media, video streaming, browsing) under a defined daily limit. Excludes work-related screen use.
Why it works
Reduces anxiety, improves sleep quality, reclaims time for meaningful activities, reduces social comparison and its negative psychological effects, improves real-world attention span.
Research backing
A randomized controlled trial published in the Journal of Social and Clinical Psychology found that limiting social media use to roughly 30 minutes per day led to significant reductions in loneliness and depressive symptoms within three weeks.
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