Time-Boxing Routine
Tool • Gate: Teen & Gen Z
Time-Boxing Routine
**Purpose**
Answer to: “How do I handle dopamine detox as a teen?”
**Time-Boxing Routine (Routine)**
Daily:
- 2–10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.
**How & Why It Works**
- Behavioral activation and repetition build momentum and self-efficacy.
**
Answer to: “How do I handle dopamine detox as a teen?”
**Time-Boxing Routine (Routine)**
Daily:
- 2–10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.
**How & Why It Works**
- Behavioral activation and repetition build momentum and self-efficacy.
**
References: Beck (2011) CBT; Hayes et al. (1999) ACT; APA Teen
Mental Health; CDC Youth Risk Behavior Surveillance (context)