Here is a CBT worksheet for compulsive YouTube watching behavior:
Compulsive YouTube Watching Behavior Worksheet
Before You Click: Take a Moment to Reflect
The purpose of this worksheet is to help you become more aware of your motivations and consequences of compulsive YouTube watching. Take a few minutes to honestly answer the following questions before deciding to use YouTube.
Section 1: Current Mood and Triggers
- How am I feeling right now? (Check all that apply)
- Bored
- Stressed
- Anxious
- Lonely
- Excited
- Other (please specify) ________
- What triggered my desire to watch YouTube? (Check all that apply)
- I saw a notification on my phone
- I'm taking a break from work/school
- I'm feeling overwhelmed and need a distraction
- I'm trying to relax before bed
- I'm curious about a specific topic
- Other (please specify) ________
Section 2: Goals and Consequences
- What do I hope to achieve by watching YouTube right now? (Check all that apply)
- Relaxation
- Entertainment
- Education
- Social connection
- Distraction from a task or problem
- Other (please specify) ________
- What are the potential consequences of watching YouTube right now? (Check all that apply)
- I might waste too much time and procrastinate on important tasks
- I might feel guilty or ashamed about my viewing habits
- I might compare myself unfavorably to others and feel bad about myself
- I might experience eye strain or physical discomfort
- I might miss out on other activities or interactions that are important to me
- Other (please specify) ________
Section 3: Alternative Behaviors
- Are there other activities I could do instead of watching YouTube that would meet my current needs? (Check all that apply)
- Take a short walk or do some stretching exercises
- Practice a hobby or creative activity
- Call or text a friend or family member
- Work on a task or project that needs attention
- Read a book or article
- Other (please specify) ________
- What are the benefits of choosing an alternative behavior instead of watching YouTube? (Check all that apply)
- I'll feel more productive and accomplished
- I'll have more time and energy for important tasks
- I'll improve my physical or mental health
- I'll have more opportunities for social connection and relationships
- I'll develop new skills or interests
- Other (please specify) ________
Section 4: Decision Time
- Based on my answers above, do I really need to watch YouTube right now?
- Yes
- No
- Maybe (please specify why) ________
- What is my plan for limiting my YouTube use or finding alternative behaviors? (Write down a specific goal or strategy)
Remember: The goal of this worksheet is not to deprive yourself of YouTube entirely, but to become more mindful of your motivations and consequences of compulsive watching. By taking a few minutes to reflect on your behavior, you can make more intentional choices that align with your values and goals.