Tiny Habits for Screen Time

Use the Tiny Habits Method to reduce screen time

If you are struggling with the amount of time you spend in front of a screen, the Tiny Habits method I created can help.

In this free, five day program, my team and I can help you can gain the skills to change for the better.

Check out the list of Tiny Habits Recipes below to help you get started, right away.

Join the free 5-Day program, go here.


Recipes for Reducing Screen Time

-After I wake up, I will open my journal (not scroll on my phone). (Mary P.)

-After I sit down on the train, I will get out my crossword puzzle. (Erin T.)

-After I exit the train station, I will zip my phone into my bag (not scroll on my walk). (Sabrina S.)

-After I arrive at my desk, I will plug my phone in. (Stephanie W.)

-After I have the thought to reach for my phone, I will take a deep breath. (Charlie G. )

-After I walk through the front door, I will place my phone on the hall table. (Anna L.)

-After I get settled for a meeting, I will put my phone in my bag. (BJ F.)

-After I set my dinner plate on the table, I will turn my phone face down. (Edith A.)

-After I sit down at my desk I will set my Forest App to 120 minutes. (Katherine H.)

-After I call the kids for dinner, I will place my phone in my bag/in a drawer. (Anna L.)

-After I sit down at the dinner table, I will put my phone on do not disturb. (Christopher G.)

-After I set my briefcase down when getting home from work, I will turn my phone off. (Christopher G.)

-After I pick up the baby to nurse, I will leave my phone in the office. (S.W.)

-After I finish my work, I will close all the open tabs in my browser. (Anna L.)

-After I finish working for the day, I will plug in my laptop in the office. (Stephanie W.)

-After I enter my password, I will set a Pomodoro timer. (Anna L.)

-After I put my keys up when getting home from work, I will go charge my phone in the bedroom. (Christopher G.)

-After I run the bath, I will put my music on and my phone out of reach. (S.W.)

-After the alarm goes off at 10 pm, I will put my phone on airplane mode. (Edith A.)​

-After I read this list, I will add my recipes here: https://bjfogg.typeform.com/to/wryuQM

Meet BJ Fogg, PhD

Dr. BJ Fogg is a behavior scientist at Stanford, where he directs research and innovation at the Behavior Design Lab. He also teach his models and methods in graduate seminars.

On the industry side, BJ trains innovators to use his work so they can create solutions that influence behavior. The focus areas include health, financial wellbeing, learning, productivity, and engagement.

BJ created a new method of habit formation called Tiny Habits®. Using his online platform and email, he has personally coached over 40,000 people in creating habits.

Fortune Magazine named BJ a "New Guru You Should Know" for his insights about mobile and social networks. Find out more at BJFogg.com and look forward to his upcoming book, Tiny Habits: The Small Changes that Change Everything, scheduled for publication in early 2020.

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