{"version":"1.1.0","chapters":[{"startTime":0.0,"title":"When Your Phone Feeds Your Anxiety"},{"startTime":35.0,"title":"Why You Feel Worse After Scrolling"},{"startTime":60.0,"title":"Welcome to Block Out the Noise"},{"startTime":136.0,"title":"How Phones Quietly Increase Anxiety"},{"startTime":199.0,"title":"The Hidden Cost of Screen Time"},{"startTime":263.0,"title":"What Happens in Your Brain During Notifications"},{"startTime":334.0,"title":"The Emotional Toll of Constant Stimulation"},{"startTime":385.0,"title":"Awareness: The First Step to Change"},{"startTime":450.0,"title":"Five Practical Ways to Create Calm"},{"startTime":524.0,"title":"The Power of Stillness and Boredom"},{"startTime":581.0,"title":"Celebrate Progress, Not Perfection"},{"startTime":627.0,"title":"How to Reclaim Your Attention and Focus"},{"startTime":649.0,"title":"The 15-Minute Challenge"},{"startTime":696.0,"title":"Final Message: Your Phone Isn’t the Enemy"}]}