If your screen is distracting and absorbing, don't look at your screen. Look at your entire visual field.
Do this right now!
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If stuck "in your head", move your attention to a sensation in your foot. When you're sure you can feel that, move it to a sensation in your back. When you're sure you can feel that, try to feel both at once. Don't worry if you also notice other things.
Did you get unstuck?