Make a plan on how to decrease phone usage based off these antecedents (The antecedents to the behaviour. What happens before - triggers - the behaviour that you are trying to change? Are there situations, events or feelings that make your undesirable behaviour more likely to happen? Are there conditions (situations, events, feelings) that encourage the desirable behaviour, that make it more likely to happen?

) and consequences (The consequences that follow the target behaviour. What you are getting out ofthis behaviour? Why are you doing it? Thus, you need to identify the goodoutcomes that keep you doing the undesirable behaviour, and/or the bad outcomesof your desirable behaviour that discourage you from doing it) for each day. Plan your program to change your behaviour. First, set a reasonable - attainable - goalfor yourself. Plan on using tangible- real!- reinforcements and/or punishments not justwillpower to make the change in your behaviour. Consequences are the guts of asuccessful behaviour modification program! you mayalso want to punish yourself if you DON"T do the desired behaviour. If you're trying to decrease a behaviour, you'll have to use a different strategy: Will you reward yourself forNOT doing the behaviour? Punish yourself if you do? Try to avoid the antecedents of thebehaviour? Good plans involve a variety of components

Here are the results for the 5 days:

Day 1 (11hr 49 min):

• Antecedents: The day started with ahectic work schedule and a sense ofstress, compounded by an impending deadline. As thepressure increased, I found myself reaching for my mobile phone as a way to escape momentarily from thestress and demands of work. The trigger appeared to be theoverwhelming workload and the desire for a quick distraction. Additionally, fatigue and boredom throughout the day contributed to the increased reliance on my mobile phone.
• Consequences: The prolonged use of the mobile phone provided a temporaryescape from the stress and monotony, creating a sense of relief. The engaging content on social media and various apps offered a distraction from the challenges at work. However, the negative consequence was a significant amount of time lost, hindering productivity and contributing to a sense of guilt for not meeting work obligations effectively. The frequency of this behaviour on Day 1 suggests a reliance on the phone as a coping mechanism under stressful circumstances.

Day 2 (9hr 12 min):

Antecedents:

1a. Triggers: Boredom and loneliness after completing daily tasks.

• After finishing daily tasks, the individual experiences a sense of boredom and loneliness, which act as triggers for the subsequent behaviour.
• Undesirable Behavior: Excessive mobile phone use.
• In response to the triggers of boredom and loneliness, undesirable behaviour emerges as the individual turns to excessive mobile phone use.

Situations/Events/Feelings: Free time with no specific plans or activities.

• The presence of free time, without specific plans or structured activities, creates an environment where the individual is more susceptible to engaging in excessive mobile phone use.

Consequences:

2a. What you're getting out of it: Temporary escape from boredom and loneliness.

• The behaviour provides a temporary escape, offering relief from feelings of boredom and loneliness that were present before engaging with the mobile phone.
• Seeking entertainment and social connection.
• The motivation behind the behavior is a desire for entertainment and social connection. The mobile phone serves as a means to fill the void and provide a sense of connection and amusement.
• The behaviour occurs over a duration of 11 hours and 49 minutes, indicating a prolonged engagement with the mobile phone during this unstructured time.
• The behavior is a daily occurrence during periods of unstructured time, suggesting a consistent pattern of using the mobile phone as a coping mechanism for boredom and loneliness.

Day 3 (16h 25min):

Antecedents:

1a. Triggers: Weekend with fewer obligations, declined social invitations.

• The presence of a weekend with fewer obligations and declined social invitations acts as triggers for the subsequent behavior.
• Undesirable Behavior: Extended mobile phone use.
• In response to the triggers of a relaxed weekend with fewer obligations and declined social invitations, the undesirable behavior emerges as the individual engages in extended mobile phone use.
• Situations/Events/Feelings: Desire for connection and entertainment.
• The desire for connection and entertainment during the weekend contributes to the overall emotional state, creating an environment where the individual is more prone to using the mobile phone extensively.

Consequences:

2a. What you're getting out of it: Prolonged engagement with digital content.

• The behavior provides a prolonged engagement with digital content, fulfilling the desire for connection and entertainment during the weekend.
• Why you're doing it: Filling emotional void, virtual interactions.
• The motivation behind the behavior is filling an emotional void through virtual interactions. The mobile phone serves as a means to connect with digital content and virtual interactions, compensating for declined social invitations.
• Frequency: 16 hours and 25 minutes.
• The behavior occurs over a duration of 16 hours and 25 minutes, indicating a significant and prolonged engagement with the mobile phone during this weekend period.
• How often: Occasional on weekends.
• The behaviour is occasional, specifically on weekends, suggesting a pattern where the mobile phone is used more extensively during leisure periods.

Day 4 (15hr 24 min):

Antecedents:

1a. Triggers: Procrastination, lack of physical activities.

• Procrastination and a lack of engaging physical activities act as triggers for the subsequent behavior.
• Undesirable Behavior: Extended mobile phone use.
• In response to the triggers of procrastination and a lack of physical activities, the undesirable behavior emerges as the individual engages in extended mobile phone use.
• Situations/Events/Feelings: Unstructured time, habitual response.
• The presence of unstructured time, coupled with a habitual response to procrastination, creates an environment where the individual is more prone to using the mobile phone excessively.

Consequences:

2a. What you're getting out of it: Delayed completion of tasks, reinforcement of habit.

• The behaviour results in delayed completion of tasks, contributing to a negative outcome. Additionally, the habit of extended mobile phone use is reinforced during these unstructured periods.
• Why you're doing it: Avoiding responsibilities and habitual behaviour.
• The motivation behind the behaviour is avoiding responsibilities through distraction and falling back on habitual patterns of mobile phone use during unstructured time.
• Frequency: 15 hours and 24 minutes.
• The behavior occurs over a duration of 15 hours and 24 minutes, indicating a prolonged engagement with the mobile phone during this unstructured time.
• How often: Regularly during unstructured time.
• The behaviour is a regular occurrence, specifically during unstructured time when the individual is faced with procrastination and a lack of planned activities.

Day 5 (10hr 57min):

Antecedents:

1a. Triggers: Stressful day, limited face-to-face interactions.

• The day is characterized by stress and limited face-to-face interactions, acting as triggers for the subsequent behavior.
• Undesirable Behavior: Excessive mobile phone use.
• In response to the triggers of a stressful day and limited social interactions, the undesirable behavior emerges as the individual turns to excessive mobile phone use.
• Situations/Events/Feelings: Emotional exhaustion, fatigue.
• Emotional exhaustion and fatigue contribute to the overall emotional state, creating an environment where the individual is more prone to seeking distraction and comfort through mobile phone use.

Consequences:

2a. What you're getting out of it: Distraction from stress, virtual comfort.

• The behavior provides a distraction from the stressors of the day and virtual comfort, temporarily alleviating the emotional strain
• Why you're doing it: Coping with stress and seeking relaxation.
• The motivation behind the behavior is coping with stress and seeking relaxation. The mobile phone serves as a tool for escaping from the demands of the day and finding comfort in virtual spaces.
• Frequency: 9 hours and 12 minutes.
• The behavior occurs over a duration of 9 hours and 12 minutes, indicating a prolonged engagement with the mobile phone during this stressful period.