TNW Answers is a live Q&A belvedere where we invite absorbing people in tech who are much smarter than us to answer questions from TNW readers and editors for an hour. 

On average, people spend four hours on their phone every day, we’re absorbed to our phones, but it’s not all our fault. Apps are advised to dispense our brain allure to make us stay on their belvedere for as long as accessible because that’s what allowances their bottom line. Everything you see in an app is a result of a human accommodation and is anxiously advised to keep you hooked for hours on end. 

While it may not be absolutely our fault, Catherine Price, the author of ‘How to Break up with Your Phone,’ afresh hosted a TNW Answers session and provided some actionable advice on how to create a healthier relationship with your phone.

[Read: Google wants to reduce your screen time with… an envelope?]

So, how can I break up with my phone?

Price suggests signing up for the free 7-day phone breakdown claiming on Screen Life Balance. This is the addition to a longer affairs categorical in ‘How to Break up with Your Phone,’ which gives you daily assignments advised to jump start a new accord including switching your phone to black and white. 

“For the time being, one thing you can do right now is analyze a few things that you WANT to be spending time on but allegedly never have time for, such as reading, exercising, meditating, etc. Then, analyze a few ways in which your phone habits are continuing in the way. Your goal isn’t to spend less time on your phone; it’s to spend more time on your LIFE. This shift in cerebration can be a able motivator for change.”

Most ailing phone habits are fueled by FOMO and asinine scrolling on addictive sites like Instagram and Facebook — you may even notice a arrangement in your own habits where you put down your phone and pick it up again, for no reason, annual later. 

To break this habit, Price suggests accumulation a ‘speed bump,’ a small obstacle that snaps you out of autopilot and makes you apprehend that you’ve just accomplished for your phone. “You could simply put a rubber band or hair tie around your phone to start. Then, when you reach for your phone on autopilot you’ll have a quick moment of apprehensive why there’s a band around your phone — that’s the moment when you can ask yourself what you picked up your phone to… and what else you could do instead.”

Screen time is a flawed metric to admeasurement phone addiction

Ever since the first annual was uploaded to Instagram, scientists have been researching the after-effects of living our lives through a smartphone. In recent years, it’s been argued that boundless screen time among young people can have abundant abrogating furnishings such as abasement and anxiety.

But among all the analysis comes inconsistent results, or even adverse findings. In an op-ed appear in the ‘Nature’ annual last week, it was argued that screen time is too vague of a metric to truly accept human behavior.

“I think that screen time can be a good starting place, but I don’t love it because it lumps all time in together, and makes it seem as if any use of your phone is bad. But that’s not true — our phones are amazing tools.

Also, it doesn’t take into annual how your phone time fits into your all-embracing screen time. For example, if I were to spend 20 annual on my phone one day, it might seem great on Screen Time — but what if I spent 13 hours on my laptop that day? Is that a advantageous day? And the adverse would also be true: if I spent 5 hours on my phone, that might seem bad, but it could mean that I didn’t spend any time at all in front of my computer.”

As far as time trackers go, Price recommends ‘Moment,’ an app that allows you to exclude accurate apps so you can focus on ecology the apps that you are absolutely anxious about and not worry about the rest. For example, you’re apparently not anxious about the amount of time you spend using Lyft or Google Maps.

It’s worth noting that breaking up with your phone doesn’t mean commutual removing it from your life, it’s about acquirements new habits to create a convalescent relationship, and accouterment you more time to spend less time scrolling and more time IRL. 

Read next: This AI can altogether dub videos in Indic languages -- and actual lip syncing