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Day 1: The Problem With Too Much Screen Exposure
Welcome,
Today, we aim to explore how excessive screen time can cost children and adolescents valuable opportunities, impacting their physical, mental, and social health. Our focus is on understanding what crucial activities are missed as screen time increases and identifying the adverse outcomes it leads to.
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Day 2: How Much is Too Much?
Welcome Back!
Previously, we looked at how excessive screen time can negatively affect teens' physical, mental, and social well-being by replacing essential activities. Today, we'll delve into gauging the appropriate limits of screen time and explore what factors can make it either detrimental or advantageous. Our guiding theory today suggests that the effects of screen time are more influenced by what and how it's used rather than just the total hours spent.
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Day 3: Building Motivation Through Self-Monitoring
Welcome Back!
Last time, we discussed how to identify excessive screen time, emphasizing the quality of the content over the quantity. Today, we aim to understand how self-monitoring can motivate teens and enhance their ability to manage their own screen time effectively. The principle underpinning today's topic is that self-monitoring boosts self-awareness and intrinsic motivation, which are critical for improving self-regulation and altering behaviors.
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Day 4: Set Rules.
Welcome Back!
During our previous session, we delved into how self-monitoring can enhance motivation, raise self-awareness, and facilitate changes in behavior. Today, we're focusing on developing clear and effective family rules for screen time that are easy for everyone to understand and adhere to. According to the theory guiding today’s discussion, having consistent rules around screen use sets clear expectations, helps in managing behaviors, and fosters healthier habits, which are advantageous for the whole family.
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Day 5: Punish less, Praise More
Hello again!
In our previous meeting, we highlighted the significance of establishing explicit family rules for screen time and maintaining consistency in their adherence.
Today, we'll delve into the advantages of using positive reinforcement over punishment and explore how to effectively leverage praise to foster good behavior. The underlying principle we'll discuss posits that positive reinforcement is superior to punishment for enhancing desired behaviors and diminishing undesirable ones. Through concentrating on praise and rewards, we aim to motivate children to continue exhibiting positive behaviors.
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Day 6: Introduce Friction
Welcome Back!
In the last session, we discussed the importance of positive reinforcement over punishment and how to effectively use praise to encourage good behavior.
Today’s objective is to understand how adding friction to unwanted behaviors can help reduce screen time and encourage healthier habits.
The theory for this section states that by introducing small inconveniences or obstacles to undesirable behaviors, we can disrupt habits and make it easier to replace them with positive actions. This strategy leverages our natural tendency to seek ease and comfort to foster better habits.
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Day 7: Teach Emotional Regulation
Welcome back!
In our previous session, we discussed how introducing friction can help minimize screen time and promote healthier habits by making less desirable actions more challenging.
Today, our goal is to grasp the significance of emotional regulation and acquire effective methods for handling negative emotions without defaulting to screen use. This session's theory suggests that the stressors of the modern world can often overwhelm us, as our brains were developed for a very different environment. Acquiring new strategies to manage our emotions is essential for adapting effectively to our contemporary world and diminishing our dependency on screens for emotional solace.
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Day 8: Urge Surfing
Welcome back!
Last time, we focused on emotional regulation strategies including deep breathing, progressive muscle relaxation, and positive self-talk to cope with negative emotions without turning to screen use.
Today, we aim to introduce and understand the concept of urge surfing, a technique designed to help manage cravings and urges without succumbing to them. According to the theory we will explore today, cravings and urges can be effectively controlled by simply observing them without immediate response, using a method known as urge surfing. This technique empowers individuals to experience the intensity of an urge like a wave—observing as it peaks and subsequently subsides naturally.
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Day 9: Activity Scheduling
Welcome back!
In our previous session, we delved into the technique of urge surfing, which involves managing cravings by merely observing them as if riding a wave, without immediate reaction.
Today, we will focus on activity scheduling as a strategic approach to substituting problematic screen usage with healthier, engaging alternatives. The principle guiding today's discussion posits that by pre-planning and engaging in wholesome activities to occupy times typically reserved for screen use, individuals can curtail excessive screen time and enhance their overall wellness.
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Day 10: More Independence and Responsibility
Welcome back!
Last time, we explored the concept of activity scheduling as a way to replace excessive screen time with a variety of engaging activities, helping to maintain a balanced lifestyle and prevent a return to old habits.
Today, our focus is on the importance of granting children greater independence and responsibility. This approach is instrumental in helping them acquire crucial life skills and build confidence. Our discussion will be framed around the theory that enhancing a child's autonomy and responsibilities can cultivate a sense of competency and personal contribution, thereby diminishing their dependence on screens for satisfaction and entertainment.
