How much time do you spend on the phone every day? Be honest. Due to a combination of denial and genuine lack of awareness, most of us significantly underestimate our daily phone usage. According to a survey, the average screen time is estimated to be 3 hours and 42 minutes per day, with users picking up the phone 40 times a day. Howeverthe actual average was 5 hours and 42 minutes with 344 pickups per day, and that doesn’t include work-related phone use. So much for wishful thinking…

The reality is that many people’s days consist of eating, sleeping and screens. The time we spend scrolling through our phones may not be a problem in and of itself until we consider what we not do Because we scroll through our phones. In addition to the obvious benefits of switching off – more creativity, higher productivity, better sleep – your social contacts will also benefit. Alain de Botton once said: “The challenge of modern relationships: How to prove yourself more interesting than the other person’s smartphone.”

Our relationships are the most reliable contributors to our well-being, and yet our devotion to our devices undermines the quality and quantity of our social interactions. Conversations are less fulfilling when we’re constantly looking at our phones. Meals are less fun. Food doesn’t taste as good when our dinner partner is distracted by their device. We make less eye contact and feel less connected when our phones are within reach. When our attention is constantly focused on our devices, we lose track of our surroundings. With that in mind, here’s a telling finding: About one in two Americans (49%) believe they can remember the color of a website better than a person’s eye color.

In an ideal world, we would all switch off one day a week. Then we would feel like we had more time, could think deeper and focus on the things and people that matter most to us. But if it’s not realistic to switch off for a day, you should make a resolution to spend less time online. Ideally, reduce social media use to 30 minutes a day. One study found that this can significantly reduce depression and loneliness.

There is no doubt that we live more when we scroll less. According to a survey, here are the The most important feelings when switching off from technology:

1. Relaxed (54%)

2. Content (31%)

3. Free (29%)

4. Happy (22%)

5. Attendees (17%)

No one has ever said at the end of their life or at the end of the day, “Oh, I wish I had spent more time on my device.” Most of us would like to spend less time on our phones, but have trouble actually doing so.

Here are 7 practical tips to look at your phone less and live more

1. Find a non-digital hobby

Why do you forget to check your phone? Do it more often. Carry a book with you. Replace one habit with another. One study found that if you replace social media use with physical activity for just 30 minutes, you’ll be happier and less stressed.

2. Marie Kondo: Your phone

Delete apps that don’t bring you joy. Unfollow accounts that make you question your self-worth. Less visual clutter reduces the temptation to scroll.

3. Take control

Turn off notifications. Schedule when and where you check email and social media. Set up a docking station at home where your phone will be. Make sure your phone is out of reach at night. Use an old-fashioned alarm clock to wake up in the morning.

4. Include small daily detoxification treatments

Leave your phone at home when you don’t need it – when you’re shopping, at the gym or out for a walk. During the workday, take real Breaks, not phone breaks.

5. Use your voice

If you have something to say, say it out loud. 61% have texted someone in the same room! If you’re not in the same room, pick up the phone when you want to connect or express gratitude. Or better yet, arrange to meet for coffee or a face-to-face conversation.

6. Create inviolable family guidelines

Hold a family meeting and set guidelines. The golden rule for my family is absolutely no devices at the dinner table. Other options to consider are not using devices after 10 p.m. or before school pick-up or drop-off. Don’t be a hypocrite. When children see their parents constantly on their phones, it sends a message about priorities. Be a role model for the behavior you expect from them.

7. Prioritize IRL experiences

Put your phone away when you are with another person, whether it is at dinner, on a car ride, watching a movie, or taking a walk.

I follow a simple rule: Be where your feet are. It reminds me to be where I am instead of getting lost in my phone.

Dr. Samantha Boardman is a clinical instructor of psychiatry and resident at Weill-Cornell Medical College in New York City. She is the author of Everyday Vitality, Turning Stress Into Strength and offers insight and advice on building vitality and strengthening resilience at The Dose.