Are you constantly checking your phone, even when you know you shouldn’t be? Do you find yourself feeling anxious or restless when you’re not able to access your phone? If so, you may be dealing with phone addiction.

Phone addiction, or nomophobia (fear of being without a mobile phone), is a real and growing problem. According to a 2019 survey, the average person checks their phone every 12 minutes, or approximately 80 times per day. And while our phones can be useful tools for staying connected and organized, excessive phone use can have negative impacts on our mental health, relationships, and overall well-being.

If you’re struggling with phone addiction, know that you’re not alone and that it is possible to break the cycle. Here are five tips for overcoming your phone addiction and finding a healthier balance:

Set limits on your phone use
One of the most effective ways to break a phone addiction is to set limits on your phone use. This can involve setting a specific amount of time that you’re allowed to be on your phone each day, or creating designated “phone-free” times or zones (e.g., no phone use at the dinner table or after a certain hour at night).

You can also use tools like screen time limits or phone usage tracking apps to help you monitor and regulate your phone use. These tools allow you to set limits on specific apps or activities, and can even send you notifications when you’ve reached your limit.