1. Tune in to overuse: If nothing — not even family — comes between you and your smartphone, it’s time to rethink your priorities.
2. End your digital day earlier: Instead of scanning texts and checking email in bed, try meditation, deep breathing or listening to soothing music to prepare for sleep.
3. Be reasonable: If you check text messages at stoplights, you might have a problem. Ask yourself, “Can it wait?” Usually the answer is “Yes.”
4. Give it a rest: Consider designating a no-device day — or at least a few no-device hours — every day.
5. Find the off button: If the constant “ding” of alert messages triggers stress for you, turn your phone off (or down).
6. If all else fails, breathe: Whenever you feel like you’re overdoing something — Slow down your breathing to six breaths a minute, which calms down your inner physiology.
“Anything can be abused, even a smartphone.” Dale Archer, M.D.