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

In news writing: most important first, important next, extra last — reader gets it even if stops mid-way.

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

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