Recovery plan
Write a small plan you can return to on ordinary days and difficult ones.
Today: choose your goal
Describe the behavior you want to change and why it matters to you. Use your own values and words. Choose one action for today rather than writing a long list of rules.
Today: prepare for an urge
Write down where you will go, what activity you will do, and whom you can contact. Keep the plan somewhere easy to find. The homepage reset can serve as a starting checklist.
This week: schedule support
Ask for a check-in and choose a time to review your plan. Decide on one device boundary and one activity you want to make room for in your week.
Each week: notice useful changes
Review what you tried, what helped, and what was difficult. Include actions such as asking for help or interrupting a pattern. Progress does not have to be measured only by a streak.
Over time: adapt the plan
Change the plan as you learn. If the behavior feels hard to control or is causing distress or problems in your life, consider speaking with a qualified mental-health professional for individualized support.
These are reflection and planning ideas, not a diagnosis or a treatment plan. For further reading, see Mayo Clinic’s overview of treatment and self-help.