CBT Worksheet for Compulsive YouTube Watching Behavior

Situation: I'm feeling the urge to spend hours watching YouTube videos.

Before giving in to the urge, ask yourself the following questions:

1. What am I feeling right now?

Identify your current emotional state. Are you feeling bored, stressed, anxious, lonely, or something else? Understanding your emotions is the first step to managing them effectively.

2. What are my triggers?

Identify any specific triggers that may be contributing to your urge to watch YouTube compulsively. For example, are you feeling overwhelmed with work/school and seeking a distraction? Are you procrastinating on a task you don't want to do? Are you seeking entertainment or a quick mood boost? Identifying triggers can help you develop alternative strategies to manage them.

3. What are my thoughts and beliefs about watching YouTube right now?

Write down any thoughts or beliefs that are encouraging you to engage in this behavior. For example, "I need to watch this video right now to feel better" or "I deserve a long break." Identify any underlying assumptions or expectations you have about watching YouTube.

4. Is there any evidence to support or refute my thoughts and beliefs?

Challenge your thoughts and beliefs by examining the evidence. For example, if you think, "I need to watch this video right now or I'll miss out," ask yourself if there is any evidence to support that belief. Could you get the same information or entertainment from another source later on?

5. What are some more balanced thoughts I could consider?

Come up with alternative thoughts that are more realistic and balanced. For example, "While I may enjoy watching YouTube right now, there are other activities I can do that will make me feel good too" or "I can set a timer and watch for a limited time, and then do something else productive."

6. What are some healthier alternatives I can engage in?

List some alternative activities that you could do instead of watching YouTube compulsively. These could include going for a walk, calling a friend, practicing a hobby, reading a book, or working on a personal project. Consider activities that align with your values and long-term goals.

7. What are the potential outcomes of my behavior?

Consider the short-term and long-term consequences of giving in to your urge to watch YouTube compulsively. For example, you may feel temporary relief or enjoyment, but you might also feel guilty, unproductive, or like you've wasted time. Balancing the immediate gratification with long-term goals is important.

8. How can I practice self-compassion?

It's important to approach yourself with kindness and understanding. Recognize that changing behavior is a process and that setbacks are normal. Show yourself the same compassion you would show a friend in a similar situation.

9. What is my plan moving forward?

Based on your reflections, decide how you want to move forward. If you choose to watch YouTube, set clear boundaries and limits. For example, decide on a specific amount of time you'll watch and stick to it. If you choose an alternative activity, commit to it and reflect on how it makes you feel afterward.

Remember, the goal of this worksheet is to increase your awareness of your thoughts, feelings, and behaviors, and to help you make more mindful decisions. With practice, you can develop healthier habits and a more balanced relationship with YouTube.

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Pub: 19 Apr 2024 18:14 UTC
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