Key points

According to a recent survey, the average American checks their phone 205 times per day.

Leaving your phone in a different room can prevent you from instinctively reaching for it.

Practicing mindfulness can limit how much time you spend on your smartphone.

We’ve all been there. It’s the end of a long day, and you’re exhausted. You plop on the couch to scroll on your phone for a few minutes before you go to bed.

The problem is, the habit lasts longer than intended. A brief 10-minute scroll on Instagram unexpectedly turns into a two-hour binge down an endless rabbit hole. You become frustrated with yourself, knowing the habit has cut into your precious sleep, which will make the start of your day tomorrow exponentially harder.

If this behavior sounds familiar, recognize that

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