When you blow up, give yourself a time-out before giving one to your child. Benefits all.

Instead of suppressing emotion, reinterpret the situation generating it.

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.

Make your emotional regulation visible and audible to your child — children learn regulation by watching, not by lecture.

At dinner, each family member shares his biggest mistake of the day — normalizes failure and reinforces growth mindset.

Before any rule for your child, show him your own screen — children spot hypocrisy before they know the word for it.

Kids mimic your phone use, not your talk about it. Put device down when they speak to you.