Situps and Screentime

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 Like many people my age I am on my phone way too much. I'm sure many reading this can relate to getting stuck scrolling on tik tok or instagram. The mindless watching, double tapping, and typing can become addicting. During high school my screen time was reaching 9 hours a day. I wasn't even sure how this could be possible. Spending 4 hours on tik tok a day is unnecessary. To stop myself from mindlessly scrolling and wasting time unnecessarily on social media I used  positive punishment. 

Unknowingly I made a positive punishment for myself. If I spent more than an allotted amount of screen time I had to do 100 situps. This trained my brain that too much scrolling will lead to copious amounts of situps and a sore abdomen the next day. This ended up working and after having to do the situps when I was really tired I trained myself to stop scrolling. 

In the article “Positive Punishment and Operant Conditioning” by Kendra Cherry it went in depth about how positive punishment is reducing unwanted behavior by adding an unpleasant punishment. Which is exactly what I did with situps for too much screentime. The article stated, “The easiest way to remember this concept is to note that it involves an aversive stimulus that is added to the situation. For this reason, positive punishment is sometimes referred to as punishment by the application.” The adverse stimulus in my situation would be the situps. I found it interesting that I did this to myself without knowing and didn't realize until I learned about it in this class. I recommend doing this if you have a bad habit you can't break. 


https://www.verywellmind.com/what-is-positive-punishment-2795411


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