If your screen time has crept up and “just turn it off” hasn’t worked, you’re not alone. Our devices are designed to hijack dopamine and keep us chasing quick hits of stimulation, often leaving us drained and distracted. This article explores why digital habits are so hard to break and offers compassionate, science-backed strategies to shift your relationship with your phone—helping you restore focus, meet underlying needs offline, and feel more present in your real, everyday life.