Ready doc for crisis: whom to call, what to do, where to go.

First 30 min of day — no phone. Everything changes.

Delete any app unopened in 30 days — lose apps before they cost you focus.

Daily 10 min with zero screens (no phone, computer, smart watch) to restore attention.

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

Flip the rule: notifications off by default, on only during a chosen hour for chosen people.

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

Disable all red count badges on app icons — they are engineered to trigger OCD reflex.

Instead of checking 80 times daily, set 3 fixed times — outside them, don't look.

Every 3 months, ask per app: "Does it earn its place on my phone?" — delete without hesitation.

Phone home screen: 6 tools only (clock, maps, calculator, camera, messages, alerts).