By Katy Steinmetz
July 16, 2015

Almost half of American smartphone users “can’t imagine” life without their device, according to a series of new polls from Gallup. Here are some research-backed tips to kick the habit.

RECOGNIZE THE PROBLEM

It’s not just making you a poor dinner buddy. Studies have linked phone dependence to stress, anxiety and poor cognitive performance.

SET SHORT-TERM GOALS

Cold-turkey “digital detox” isn’t a long-term solution, says California State University’s Larry Rosen. Wean yourself off starting with a half-hour between stealing peeks.

SPREAD THE WORD

Giving your contacts a heads-up will alter their expectations–e.g., you won’t be able to like their Instagram pic instantaneously–and relieve the pressure to always be available.

SHUT IT DOWN BEFORE BED

Reading on a bright screen can delay sleep, cause less deep sleep and make you less alert the next day. Try an old-fashioned paper book instead.

–KATY STEINMETZ

Write to Katy Steinmetz at katy.steinmetz@time.com.

This appears in the July 27, 2015 issue of TIME.

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