The habit I sought to change was checking Instagram when I could be doing other things like reading a book. Every time I checked Instagram instinctively (that wasn’t for work-related reasons), I would write down why I opened the app and what I was doing/feeling at the time. After recording data for 3 days, I drew out a connection circle and fishbone map to model the situations in which I check my phone. I discovered many connections between experiencing negative emotions and checking Instagram. It was clear that I was using Instagram as a distraction from boredom, stress, or anxiety. I also found some environmental influences impacted my IG usage, such as having my phone near me all the time or being alone in my room. Next time I would try to do better about bringing my iPad to record notes instead of writing them on my phone because that makes me more likely to check Instagram.
