Bhagavad Gita · Bhagavad Gita 6.5
उद्धरेदात्मनात्मानं नात्मानमवसादयेत् । आत्मैव ह्यात्मनो बन्धुरात्मैव रिपुरात्मनः ॥
uddharedatmanatmanam natmanamavasadayet . atmaiva hyatmano bandhuratmaiva ripuratmanah ..
Lift yourself up by your own effort; never let yourself sink down. For you are your own friend, and you are your own enemy — the choice is yours.
In Niyam, this mantra can stand between you and your most distracting apps — it appears for 15 seconds, in your script with its meaning, each time you open them. Read, breathe, continue. Fourteen days of those pauses become a sadhana.