End the endless scroll: seven ways to take back control of your digital life

Here is a summary of the key points and the seven ways to reclaim your attention from the text you provided:

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### Context:
– Meta argued that harm from social media results from a complex mix of factors including individual behavior, parenting, and wider social factors—not just platform design.
– Judges disagreed, ruling that platform design itself plays a direct role in shaping behavior, especially in younger users.
– Despite tech firms appealing, there is a growing cultural shift, with some countries considering banning social media use for under-16s.
– This raises the question: **If apps are designed to keep us hooked, how do we take back control?**

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### Seven Simple Ways to Reclaim Your Attention:

1. **Decide your limit**
Set a realistic daily time limit for your most-used apps. Use smartphone tools to track and cap usage, making the limit a consistent boundary rather than something easy to override.

2. **Go greyscale**
Switch your phone to greyscale mode. This reduces the visual appeal by removing bright colours and notification badges, making the phone less addictive and more intentional.

3. **Control your space**
Turn off or tailor push notifications so only important messages come through instantly. This reduces interruptions and lets you check non-urgent messages on your own terms.

4. *(The fourth point isn’t fully visible in your snippet, but presumably continues the list.)*

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