Identity Exploration Map

Purpose
Give you a practical, small‑step way to answer: “How do I manage screen time and still keep up socially?”.

How to apply Identity Exploration Map

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it and set a reminder.
5. Review on the same day next week—keep/cut/change one step.

How & Why It Works

• CBT/values work reduces distorted thoughts and strengthens self-direction.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)