| DAY 2 OF 10 Pause before you scroll Merriam-Webster defines a habit as "an acquired mode of behavior that has become nearly or completely involuntary." So it goes without saying that dropping a habit can take some strategic steps. One of the most effective schools of thought behind changing behavior is cognitive behavioral therapy (CBT), an evidence-based set of principles that helps you become aware of the interplay between your thoughts, emotions, and behaviors. Therapists use CBT to help people with all kinds of mental health conditions, including anxiety and depression. One form of CBT — CBT-IA — has been shown to effectively treat symptoms of internet addiction. For example, CBT can help you: - Identify thoughts that are overly negative (called cognitive distortions). Example: realizing you have thoughts like "I'm so lazy, others must think I'm useless" when seeing certain images on your social feeds.
- Challenge unhelpful thoughts (called cognitive restructuring). Example: asking yourself questions such as, "Am I lazy, or maybe I'm simply too tired to exercise today?"
- Add fulfilling, mood-boosting activities to your days (called behavioral activation). Example: engaging in offline activities that bring meaning, like daily walks or lunch dates with friends
Quick note: While this series uses CBT-based techniques, it can't replace CBT with a licensed therapist. If you'd like to seek professional help, as well, here's a comprehensive guide for getting started. Today's challenge: Question your impulses For many of us, getting on social media is a reflex. We may not even think about why we're doing it. Today, we encourage you to begin recognizing what prompts you to use it in the first place. Each time you reach for social media today, pause and ask yourself these questions (bonus points if you feel like jotting down the answers!): - What am I thinking?
- How am I feeling?
- What am I doing?
Tomorrow, we'll talk about why social media is so addictive, and how you can start outsmarting its tempting features. Until tomorrow,
The Healthline Team | 
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