We have to make a million choices each and every day, so it makes sense that to keep things simple, we always make the same ones. But the easy choices don't always mean the right choices.
Commit today to changing it up, to doing something different, and making the choice that improves your life for the better. Believe it or not, pretty soon that choice will be the easy one to make too.
"Urges are still there, but I’ve noticed the arousal isn’t as strong. I’m thinking maybe when I return to the gym, I can be out the house more often after work. More so, I won’t be prone to doing repetitive behaviours such as scrolling YouTube, Instagram, and Hinge. I can often feel frustrated with me revisiting the same content and saying patterns which term makes me prone to boredom. Much of why I engage in pornography is to do with boredom. Me going to a recent bingo event further makes the case that I have approach anxiety when it comes to women. Hi CBT is definitely on the cards in the future to help me with this."
"I was extremely dizzy this morning so i couldn't do my routine. I had a very difficult time getting up and getting dressed. Also, my alarm was set a half hour late. I just fixed it."
"I went to bed too late. BUT I took a shower, didn't read in bed, did face and teeth and set out clothes. I did forget to put out bread and drinks for work lunch"
"Yesterday I put my phone up between cooking dinner until after putting the kids to bed. And only allowed myself 45 minutes to be on my phone before 30 minutes before bed."
"I was about to cum but i stopped at last second and an issue i found out is that i can now cum in 5 seconds instead of 2-10 minutes so i don't have time to self-control anymore so i better fully prevent myself from even starting"
"i went to bed at 10pm, exhausted. I don't know why i can't remember to do the routine when I get home. Then I w ould just have to brush my teeth befor e bec which I am very good about doing."
"Goal Report: Spending Less Time on My Phone
One personal goal that I want to achieve is to spend less time on my phone day by day. Smartphones have become useful for many reasons, such as for communication, education, entertainment, and even organization, but I have realized that I often spend more time on my phone than necessary. Much of this time is spent scrolling through social media, watching videos, or checking notifications out of habit rather than necessity. My goal is to gradually reduce my daily screen time and develop healthier habits that allow me to use my time more productively.
There are several reasons why achieving this goal is important to me. First, spending less time on my phone will help me improve my productivity and focus. When I frequently check my phone, I feel it makes it harder for me to stay concentrated and harder to complete important tasks such as homework, studying, or other responsibilities. By reducing screen time, I will be able to focus better and accomplish more throughout my day.
Second, reducing phone use will improve my mental well-being. Excessive screen time can lead to stress, distraction, and information overload. Social media in particular can sometimes create unnecessary comparisons or anxiety. Spending less time on my phone will allow me to be more present in the moment and pay greater attention to the people and activities around me.
Third, spending less time on my phone will give me more opportunities to engage in healthier and more meaningful activities. Instead of spending hours scrolling through apps, I can use that time to exercise, read books, spend time with family and friends, pursue hobbies, or get more sleep. These activities can improve both my physical and emotional health while helping me develop useful skills and stronger relationships.
My plan for attaining this goal involves several specific behavioral changes. First, I will track my daily screen time using the Screen Time feature on my phone. During the first week, I will record my average daily screen time. After determining my baseline, I will reduce my screen time by 15 minutes each week until I reach a target of no more than 2 hours and 30 minutes per day.
Second, I will set app limits on social media and entertainment applications. I will limit my use of these apps to a combined total of 60 minutes per day. Once the time limit is reached, I will not reopen the apps until the following day except for emergencies.
Third, I will create phone-free periods during the day. Specifically, I will not use my phone during meals, during the first 30 minutes after waking up, and during the last hour before going to sleep. Instead, I will use those times for conversation, planning my day, reading, or relaxing.
Fourth, whenever I feel the urge to check my phone out of boredom, I will replace that behavior with another activity. For example, I will read at least 10 pages of a book, take a 10-minute walk, or work on a hobby before deciding whether I still need to use my phone.
Finally, I will review my screen time report every Sunday evening and compare it with the previous week. If I meet my weekly goal, I will continue reducing my screen time according to my plan. If I do not meet the goal, I will identify what caused the increase and make adjustments to stay on track.
By following these specific actions and monitoring my progress regularly, I believe I can gradually reduce my phone use and build healthier habits. Achieving this goal will help me become more productive, improve my well-being, and create more time for activities that are important to me.
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"I did great up until about 9pm - I had been watching tv for a while - not super productive but fine, I had studied most of the day so I deserved some relaxation - but I found myself scrolling on random google sites and reddit. I was still technically within bounds but for an hour I was "internet surfing" when I could have just watched my show for another hour and felt better about that. Going forward I will be stricter and if this sort of random searching/surfing occurs again I'll report No"
"Okay - I found myself trying to 'get around' the rules I made for myself yesterday so this is a tentative report of "yes". I am letting myself have this as it is early days but another "loophole" day I think and I'll have to forfeit the $5. I REALLY do NOT want to do that - if I do it will cost me at least $15 total because I'd give double the amount to a pro-choice organisation then to offset the anti-charity donation. "
"I feel good! I got up 10 minutes after 6am, did plenty of streting, 4 round trip carries on the driveway, worked with Chad on constructing documents and forms. I am doing my organization at work right now."
"Yesterday when I got home from work & grocery shopping I tidied up, made dinner, watched some TV and hung out with my cat. I didn't go to the gym like I said I would earlier that day, but I wanted to have an early night and be ready for the next day which I think was a good choice. I did watch ASMR to go to sleep but I did not internet surf which I think is within reason (but should be kept to a limit). Soon I will progress to reading before bed instead of something screen related. "
"Urges haven’t been as daily as I’ve finally gotten my first car. Because I’m now making it a point to not stay indoors as often, it somewhat helps. Went to RNB bingo last night which made me quite anxious. I felt frozen in terms of approaching women. This one woman invited me over to their table but I still felt intimidated to approach anyone. Even though my goal was to offer taking a photo for a group of women via one of their phones, being invited by someone was still good. There’s no doubt in my mind that I need accountability with this stuff."
"Got up SUPER late, 8:10 a.m. I am going to set an alarm for 7:30 a.m. right now to remind me to wind it up, gotta leave for work in a half hour. OR, if I overslept, alert me that it's 7:30 and there is still time to get up and leave on time."
"Just plain lazy! Went to bed late, scrolled, didn't set up clothes, no face or teeth. I NEED TO REMEMBER to do all of this (teeth, face, clothes set up) as soon as I am finished eating. Having brushed my teeth will encourage me to avoid snacking after dinner. AND, 10 pm latest for bedtime!!! Mad at myself!"
"Kinda good last night. I didn't want to brush or wash facee but I did. I also set out clothes.BUT, I went to be waaay too late, at 11pm, because I had napped during the day. I also did read my phone after I went to bed, but only 10 minutes on AI. I didn't scroll. Shouldn't have done it at all, but I wasn't way out of line."
"I was up 10 minutes late - my alarm didn't go off (I will check it now).I don't know why it didn't go off, it was set to. Maybe I didn't hear it? Anyway, I went to bed hungry, woke up hungry with low blood sugar. I made eggs for myself and napped - I was too tired to do anything, but the low blood sugar kind of tired. I will make sure I don't go to be hungry tonight. I can always have a cheese stick."
