Phone addiction is an increasingly common problem. But if the online world has a stronger hold on you than the offline one, there are tools and techniques that might help.

“Deliberate friction, like conscious slowdowns or additional steps before one can use certain apps, serves as a mindful pause, forcing users to rethink spontaneous digital engagement,” said UX designer Sarah Zaheer in her research paper , “Designing for Digital Well-Being Applying Behavioral Science to Reduce Tech Addiction.” Zaheer’s work references technology designers, but that friction is key to being in control of your technology use rather than the reverse.

Too much time online wears the body out. “On a biological level,” said Dr. Susan Albers to Cleveland Clinic’s Health Essentials , “you’re feeding your b

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