Brain & Behavior
What chemical in the brain is released when you get a “like” or notification that makes you feel good?
Dopamine
What emotion do many teens feel when they see friends’ highlight reels online?
Jealousy or anxiety
What happens to your eyes after staring at a screen too long?
Eye strain
What is the first step in the craving cycle?
Trigger
Name one mindfulness skill you can use when you feel the urge to check your phone.
Deep breathing, grounding, noticing urges..etc...
What part of our daily routine triggers the dopamine loop that keeps us coming back to screens?
Checking phones or games
Name two mental health symptoms that can come from too much screen time.
Depression, irritability, anxiety, stress
What is one way phone or game use can affect your sleep?
Disrupted sleep / harder to fall asleep
What happens after a trigger in the craving cycle?
Urge
What is one distress tolerance strategy discussed in group?
Journaling, taking a short walk, mindfulness
What type of thought pattern causes you to act automatically — like reaching for your phone without thinking?
Automatic thoughts
What does FOMO stand for, and how can it affect your mood?
Fear of Missing Out; causes sadness or anxiety
What body posture issue can develop from too much screen time?
Poor posture / neck pain
Name one emotional trigger that might lead you to check your phone.
Boredom, stress, loneliness, etc...
During the “Park Your Phone” challenge, what did you practice when you noticed the urge to check your phone?
Mindfulness and observing urges without acting
Fill in the CBT chain: Thought → ____ → Behavior.
Feelings
True or False: Social media always improves self-esteem.
False
What are two physical symptoms of “screen fatigue”?
Headaches, tiredness
What feeling do you get right after giving into a craving?
Temporary relief or satisfaction
What is one way emotion regulation helps you manage cravings?
Helps you identify feelings before reacting
Why do companies design apps with notifications, streaks, or achievements? What part of our brain are they trying to trigger?
Reward system / dopamine loop
How can constant comparison online affect your relationships or motivation?
Low self-worth, isolation, decreased motivation
How can screen use cause stress reactions in your body?
Increased heart rate, shallow breathing, tension
Fill in the craving cycle: Trigger → Urge → Behavior → ____ → Reinforcement.
Relief
What does DBT stand for?
Dialectical Behavior Therapy