Gambling, screens & other habits~15 minHabit changeCBT
My phone & screen habits
Find out which apps pull hardest and when — and set up a phone that works for your recovery instead of against it.
Habits run on cues and rewards, and changing the cues is easier than relying on willpower. Small changes — notifications off, apps off the home screen, the phone out of the bedroom — plus a specific 'if–then' plan make new habits stick (Gollwitzer & Sheeran).
1. Apps and content that pull me in most
Check any that apply
2. When I reach for my phone most (times, places, feelings)
3. What I'm usually avoiding or looking for when I scroll
4. What it's costing me — sleep, time, mood, focus, people
5. Changes I'll try
Check any that apply
6. My if–then plan
If I pick up my phone in bed, then I'll put it on the dresser and read instead.
7. What I'll do with the time I get back