Ever feel like you’re always on your phone when you’re trying to do homework? How about when you’re talking to friends? This may be a sign that you’re too caught up in what other people are doing – instead of your own doings.

Better Homes and Gardens’ Amy Brightfield shared with her readers how to detox ourselves from our technology. “Instead of abruptly giving up all electronics, you peel back the layers of what’s going on psychologically to break the habit of turning to tech.”

If you think that you’re giving yourself a break by checking someone’s status or reading a text, it’s doing the opposite. Screen time causes your brain to produce dopamine, stimulating it instead. “On Day 1 when you feel the need to check your phone (e-mail, social media, the weather), think, am I doing this out of habit? Do I need to check now?” If the answer is no, put down your phone and do something productive. A big test or assignment on your mind requiring your complete focus? Do you periodically check your social media or email to distract yourself from feeling frustrated or stressed?

Brightfield knows, along with readers, that it’s almost impossible for anyone to not have communication through technology. Students especially who need their tech to be able to contact their professors. Here are some ways you can help yourself through a tech detox.

“Make the hour before you go to bed tech-free. Turning off your phones meant you could listen to music, talk to friends or read a book.” Going tech free before bed makes you feel calmer and more relaxed, so you can fall asleep much easier and maybe wake up for that 8 a.m. class.

“Keep the hour after you wake up tech free, as well. Checking your email first thing puts you into a reactive state of mind, which can make you distracted and anxious.” Let’s face it, students want to check their emails to see if their professor has cancelled that morning class they didn’t do the homework for.

Last but not least she says “Don’t take endless photos and videos at an event. Immerse yourself in the experience and appreciate the moment. ‘We’re so busy recording our life’s that we’re not living them’ Nancy Colier says.” The viewers of your snap chat get that you’re at the concert, you don’t need to take a video of every song they’re going to play. Taking the video is distracting you from the experience. Take a photo or two with your friends and whatever it is you’re capturing, then put your phone down – you don’t need it in that second.

In the Niagara Gazette, writer Dalton Delan has written an article showing the harmful side effects of tech. (Article “Anti-Social Media; Can Facebook fixations literally make you sick?”) “Former Facebook VP Chamath Palihapitiya says ‘The short-term, dopamine-driven feedback loops that we have created are destroying how society works: no civil discourse, no cooperation, misinformation, mistruth.’” Meaning that people are becoming more and more susceptible to do unacceptable and unbelievable things because they think they’re getting positive feedback from their doings. Hence the “Tide Pod Challenge” that’s been happening.

Furthermore in Delan’s article, he writes: “The US Department of Health and Human Services says depression among teens has risen inexplicably by 60 percent since 2010, and suicidal thought has been reported in nearly half of kids who use electronic devices at least five hours a day – and how many do not?” Could this dopamine driven society be leading adolescents into madness?

Delan writes, “Psychiatrists have raised the possibility that social networking is a clinical ‘addiction disorder.’ To witness this disorder, observe any group of teens at the mall or the school hall, and see how many are focused on their phones rather than on each other, their fingers doing the talking.”

So instead of being so fixated on your phone when you’re with people, turn it on silent and actually talk face to face. Chill out an hour before bed and read or study and do the same in the morning. This might just be the wake up call you need to start that morning routine before checking your phones.