Behaviour: Being on my phone too much

Based on the observation of behaviour and the Plan to change behaviour attached below, answer the following questions as if it was you. ( first person)

3 different Observations of the behaviour

My screen time for the day was approximately 9 hours and 53 minutes. During that time, I looked up bus schedules and used tiktok, lnstagram, Snapchat, and other social media apps. I was watching a new show on Netix that i thought was really interesting. I was supposed to start getting ready for school during the time I spent watching Netix. I also spent some time listening to music, which relieves some of my social anxiety. Seeing a lot of people at school and outside of school since I take the bus were some stressors that caused me to use my phone. I do this to distract myself from my nerves because I get really uncomfortable when I see a lot of people. It is important to be very specic when creating a PLAN to change a behaviour. In this instance, 1 have decided that I will only allow myself ve hours of phone usage per day. I will use the Screen Time app to keep track of my phone usage, and if I stay under my limit I will reward myself by ordering food or buying something I want at the end of the day. If I go over my limit. I will punish myself by not allowing myself to watch my favourite TV show that night & Tiktok. I will keep track of my rewards and punishments by putting a checkmark in a notebook everyr day. I believe that this PLAN will be successful in changing my behaviour of being on my phone a lot because it includes both tangible rewards and punishments. The reward of a healthy snack is something that I will look forward to, and the punishment of not being able to watch my favourite T'v' show,J Ttktoks is something that I will want to avoid. Furthermore. by being specic about the behaviour [phone usage] and the limit [ 5 hours per day}, I will be able to track my progress and see how well I am doing. Today, my screen time was 11 hours 22 minutes. Since I didn't have class today, I spent the entire day laying in bed and watching tiktoks and shows on Netix. I took some time to review my coursework to see if I had been caught up or if anything important had been announced. My rst meal of the day was at 9:00 pm since I spent so much time on my phone that | forgot to eat.Because I don't really have anything to do on my days off from school, I hardly have friends, and I hardly participate in any activities or clubs because I'm not particularly social or motivated, these stressors lead me to spend this much time on my phone- Today my screen time was 8 hours 44 minutes. i spent most of my time on Snapohat, but I also listened to music when l was outside or walking around the hallway. l have a very strange feeling when I'm outside my house; it's hard to describe, but I feel very offluncomfortable because I see a lot of people. | nd that relieving this feeling involves either listening to music on my phone or scrolling through tik tok on my phone. Being alone prompted me to use my phone. Don't get me wrong, I prefer being alone, but I believe that if I were with someone else or had someone else to chat to in person, I wouldn't use my phone as frequently