You assume what others think of you — but never asked.

Every emotion is a chemical wave ending in 90 seconds — wait before responding.

Instead of suppressing emotion, reinterpret the situation generating it.

Write the situation in two columns: a fact a camera could record, and your interpretation.

Set a clear limit but offer an acceptable alternative — "No throwing, yes to the sponge ball."

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.