I'm addicted to my phone and screen time limits don't work. Here's my usage: [describe daily hours, what apps, what times, what you're avoiding, and what you've tried]. Don't give me digital detox tips - I've heard them all. Instead, analyze the addiction mechanics: what specific void is my phone filling (boredom, loneliness, anxiety, purpose, connection, escape?), what am I compulsively checking for (validation, updates, someone reaching out, something to react to?), what mood precedes every doom scroll (identify the emotional trigger), what state am I in after each phone session (worse, numb, briefly satisfied?), and what happens when I can't check my phone (physical anxiety, FOMO, or relief?). Map my phone relationship: morning (first thing I check - within seconds or minutes?), throughout day (constant checking or specific triggers?), evening (can I stop or scroll until sleep?), and night (phone in bed yes/no?). Then identify my phone personality: the validator (checking likes/comments), the escape artist (avoiding real life), the FOMO addict (can't miss anything), the connection seeker (filling loneliness), or the stimulation junkie (dopamine chasing). Decode what I'm actually addicted to: it's not the phone, it's what the phone provides. Create the intervention strategy: not restriction (doesn't work for addiction), but substitution - what does my phone give me and where else can I get it? The underlying need identification (name what you're really seeking), the healthier source finding (relationships, hobbies, purpose that actually fill it), the trigger interrupt plan (what to do INSTEAD when the urge hits), the environment design (remove access during vulnerable moments), and the 30-day phone relationship reset with psychological milestones. Include: what I'm not doing because I'm on my phone, what I'm afraid I'd feel if I put it down, and the life that's waiting if I look up.