Tap thighs alternately (right, left) 30 sec — soothes small trauma.

Place hand on heart or cheek 2 min — your body knows kindness.

Sway foot to foot 5 min — mimics mother's soothing of child.

Daily 10 min in queue/elevator/wait without opening phone — restore your brain's capacity to be bored.

Enable grayscale mode — colors designed to addict you vanish, phone becomes just a tool.

Every Saturday: no social, no YouTube, no Netflix, no games. Discover how addicted you are.

Delete social apps (not just deactivate the account) for a full 30 days, with a conscious reintegration plan afterward.