My Pause Plan · Tech Ready Module 2
tech positive parenting
Tech Ready · Module 2
Your Brain on Technology

🧠 Build Your Pause Plan

The antidote to the scroll loop isn't willpower — it's a plan made in advance.
First, identify your personal red flags. Then build your plan.

1
Check Your Red Flags 🚩
Tap any that sound like you. No wrong answers here.

Sometimes we pick up our phone without even knowing why — that's the dopamine loop at work. These are the signs to watch for. Be honest with yourself!

I pick up my phone without knowing why
I feel irritable or anxious when I can't have my device
I consistently lose track of time
Tech is getting in the way of my sleep
I've tried to cut back and couldn't
I'd rather be on my device than hanging out with people
I feel worse after scrolling, but keep going anyway
Select any red flags above to see your reflection.
2
Ideas to Get You Started 💡
Read through these before you build your plan.
🔔
Pause Cue Ideas
What will remind you to stop?

A pause cue is something you set up before you start scrolling — it creates a natural stopping point before the dopamine loop takes over.

⏱ Set a timer before you start 🛏 No phone in the bedroom 🍽 Phone-free during meals 🌅 No phone for the first 30 min after waking up 📦 Phone in another room during homework 🔕 Turn off notifications for certain apps 🤝 Ask a parent to check in with you
↗️
Redirect Ideas
What will you do instead?

A redirect works best when it's specific and ready to go. "I'll do something else" doesn't work — "I'll shoot hoops for 10 minutes" does.

🏃 Go for a walk or run 🏀 Shoot hoops or kick a ball around 🍎 Grab a snack and sit outside 🎨 Draw, doodle, or create something 🎵 Listen to music or play an instrument 📖 Read a book 💬 Have an actual conversation with someone 🧹 Do something with your hands
3
Build Your Pause Plan 📋
Fill in each section — then print or save as PDF to keep it.
🧠 My Pause Plan Tech Ready · Module 2
🚩
My Red Flags
Which signals do I personally notice?
My top 2 red flags are...
🔔
My Pause Cues
What will remind me to stop?
My pause cue will be... (a timer, a phone-free zone, a visual reminder)
↗️
My Redirect
What will I do instead?
When I pause, I'll redirect to... (be specific — a walk, a snack, music, drawing)
In the print dialog, choose "Save as PDF" to keep a copy.
1
Check Your Red Flags 🚩
Check any that resonate — this is a judgment-free zone.

We all have our own patterns with devices. Recognizing yours is the first step — and it also makes you a more credible, empathetic guide for your child when you work on this together.

I pick up my phone without knowing why
I feel irritable or anxious when I can't access my device
I consistently lose track of time while scrolling
Tech is cutting into my sleep
I've tried to cut back and couldn't stick with it
I'd rather be on my device than fully present with my family
I feel worse after scrolling, but keep going anyway
Select any red flags above to see your reflection.
2
Ideas to Get You Started 💡
Read through these before building your plan.
🔔
Pause Cue Ideas
What will remind you to stop?

A pause cue is a pre-decided structure or signal that creates a stopping point before the loop takes over. Set it up in advance — not in the moment.

⏱ Set a timer before you start scrolling 🛏 Phone charges outside the bedroom 🍽 Phone-free during meals 🌅 No phone for the first 30 min of the day 🔕 Turn off social media notifications 📵 Set app time limits on your phone 🤝 Ask a partner or your child to be your accountability buddy
↗️
Redirect Ideas
What will you do instead?

The most effective redirects are specific and already available. Vague plans don't survive the craving — concrete ones do.

🚶 A 10-minute walk outside 📖 Pick up a book or magazine ✏️ Write in a journal 🧘 A few minutes of stretching or breathing ☕ Make tea or coffee and sit quietly 💬 Start a real conversation with someone nearby 🎵 Put on music and do something with your hands 🌿 Step outside, even briefly
3
Build Your Pause Plan 📋
Fill in each section — then print or save as PDF to keep it.
🧠 My Pause Plan — Parent Version Tech Ready · Module 2
🚩
My Red Flags
Which signals do I personally notice?
My top 2 red flags are...
🔔
My Pause Cues
What will remind me to stop?
My pause cue will be... (an alarm, a phone-free zone, an accountability partner)
↗️
My Redirect
What will I do instead?
When I pause, I'll redirect to... (be specific — a walk, a book, a conversation, a task)
In the print dialog, choose "Save as PDF" to keep a copy.