Something that’s helped in a “high leverage” way is interrupting the impulse to open an app that takes me into glazed eyes territory, or “licking the phone” as

Something that’s helped in a “high leverage” way is interrupting the impulse to open an app that takes me into glazed eyes territory, or “licking the phone” as I describe it to my kids. :) None of the kids actually want to waste time on social media… but we all still struggle with it. I ran across an (iOS) app that they've come to accept and even appreciate. Rather than blocking apps completely, it adds a pause of maybe 8 seconds; enough time to take a breath and maybe your higher self gets a word in edgewise. It’s free (though I think you pay for more apps) and it’s called “One Sec”. Installing it requires a few steps, but I found myself opening Youtube much less so the next day was “ok kids, bring me your phone.”