"I'm a failure" needs 5 evidence + 5 counter. Write them.

Breathe ten times and find the point between your emotional and logical minds.

Allocate energy across 4 dimensions: physical, mental, emotional, spiritual — review balance weekly.

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

Monthly review 3 questions about what actually gets time — kids or work.

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.