Cut TikTok and Instagram to under 30 minutes/day in 21 days with a science-backed, step-by-step protocol that uses neuroscience and behavioral design. You’ll install device-level guardrails, map triggers, and use simple daily checklists to replace doomscrolling with focus and calm, without deleting your apps. Includes an 8-chapter, ~18,000-word PDF and four bonus templates so you can implement fast on iOS and Android.