Meltdown at screen shutoff is neurologically normal (dopamine cut abruptly) — a graduated ending protocol drastically reduces it.

Instead of suppressing emotion, reinterpret the situation generating it.

When he opens sensitive topic, say "tell me more" vs reply.

When entering a room or call, note your mood before and after to see what you "caught".

When your mood dips mid-social-day, apply a 90-second intervention before it spoils your interactions.

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

In few-shot, deliberate variety (positive/negative/edge case) matters more than count.

Delete all "entertainment" apps from phone and laptop for 30 days. After, restore only what's worth.

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

Each scroll-urge, execute pre-defined substitute (10 breath cycles, drink water, 5 squats).