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

  1. How am I feeling right now? (Check all that apply)
    • Bored
    • Stressed
    • Anxious
    • Lonely
    • Excited
    • Other (please specify) ________
  2. 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

  1. 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) ________
  2. 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

  1. 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) ________
  2. 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

  1. Based on my answers above, do I really need to watch YouTube right now?
    • Yes
    • No
    • Maybe (please specify why) ________
  2. 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.

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Pub: 19 Apr 2024 18:37 UTC
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