You pick up your phone to check a single text. The next thing you know, you’re emerging from a 40-minute scroll through social media, news feeds, and notifications, feeling more distracted, anxious, and drained than when you started. If this cycle feels familiar, it’s crucial to understand: this isn’t a personal failing. You are not weak-willed. You are operating in an environment meticulously designed to capture and hold your attention. Every ping, every red notification badge, and every infinite scroll…