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

Morning: pick one value to live today. Evening: rate yourself.

Open each day with 10 minutes standing: each person's top priority today and any blockers.

All phones and TV out during dinner — at least one daily meal.

A document signed by all family members (parents included) about screen use rules.

Set 3 zones and 3 times daily as screen-free for the whole family — simpler than complex hour rules.

When your child watches, sit with him and ask during the show — the screen turns from isolator to connector.

Put your phone in another room during time with your child — bigger impact than restricting his hours.

Ask your child with curiosity about his apps and digital friends — before discovering by surprise.

Don't "monitor" your teen, "covenant" with him on a digital protocol. The difference is everything.

Instead of "platforms harm you", ask curiously: "what do you enjoy most? what bothers you?"

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

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.

No phone in bedroom — replace with traditional alarm clock. First and last minute of day = yours.

Every Sunday: no computer, no smartphone (except basic calls/SMS).

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

Don't track news daily. Read one weekly summary (Economist, Atlantic). Gain time and clarity.

Complement your screen-free meditation with a weekly 20-min nature walk (park, coast, desert) with zero phone — not even for photos.