Put away your mobile phone! Don’t send messages for a few hours. It's best to put your mobile phone in another room or at least out of your immediate range. It helps you to relax and concentrate better. It is okay to be out of reach for a few hours!
To keep an eye on your smartphone consumption, or to limit it, you can also use apps. For example, there are apps that showhow much time you’ve spent on your phone. There are also apps in which you have to feed dogs or grow trees, which is only possible if you don't do anything else on your phone. This is a fun way to spend less time using your smartphone.
You can also set up notifications on Instagram and Facebook to tell you when you reach a certain amount of daily usage. Learn how to set this up here. This will help you keep track and even limit your usage of social media.