Then, when the 15-minute alarm clock rings, you can check your phone at will for up to one minute. Repeat the process until you no longer want to check it—when the alarm goes off, but you say to yourself “No, I’m busy now, watch it later.”

Once you mastered for 15 minutes, you can increase to 20 minutes, and so on. “I encourage people to view at least every 30 minutes because that reduces typical 15-minute behavior in half.” It would be even better if you can do that every hour of email.

However, Rosen does recommend that there is a time period that completely avoids using your phone: at night. "Put your phone away half an hour before bed," he said. “For decades, this is a standard recommendation from the National Sleep Foundation.” Blue light can disrupt your circadian rhythm, so avoiding blue light half an hour before bed can help melatonin secretion and make it easier for you to fall asleep. If you have to use it, turn down the brightness and enable Night Mode. But if you can put it outside the bedroom and avoid activate your brain due to social responsibility, that's ideal.

Make your phone less attractive

It's much harder to quit this urge than it sounds, but Rosen says you can help yourself by making your phone less attractive. First, it's obvious: Close as many notifications and reminder badges as possible. “You can reserve reminders for special people like your parents or spouse, but close the notice from everyone else,” he said.

But this is only a small part of the battle. According to Rosen's research, you check your phone for half the time, without notifications will drive your impulse. You just want to see the time (if you use your phone as a clock, you may be able to reduce the number of views by getting a good non-smartwatch) or use a view to eliminate that desire for “social responsibility”.

Rosen said: "I told people to put each social media app icon in a folder." He didn't mean that all apps were placed in a folder. He refers to a separate folder for each application, which doubles the number of clicks required to access any application. “And then move all these folders to your last screen,” he said. This may sound silly, but skipping obstacles to accessing your app can reduce impulsive viewing. “It will have to work hard to get there,” Rosen said.

[Related: What to do if your iPhone home screen disappears]

If that's not enough, you can completely remove social media apps and use their mobile website instead. This forces you to enter a URL and use (usually) suboptimal websites instead of a more streamlined application. You can even block cookies in your browser, which forces you to log in every time (here is how to do it on iPhone and Android). The more obstacles you set between you and the service, the more time you will have to rethink access to that feed first.

Former Google designer Tristan Harris even suggested setting your phone to grayscale mode, which will dim the bright colors designed to attract you. Rosen said he hasn't studied the effectiveness of this popular technique yet, but a colleague hopes it will be done soon.

Try it yourself. On your iPhone, go to Settings>Accessibility function>Accessibility shortcut key and click Color filter Mirror. Then, you can click the side button three times (or if you have one, click the Home button ) and touch the Color filter to turn gray on and off degree mode. On Android, this process varies from phone to phone, but these instructions should guide you in the right direction.

Lastly, if you are a person who responds well to self-conversation, try using these lock screen wallpapers that try to convince you to put down your phone. When you just turn on your phone to "view", your lock screen will remind you that there may be nothing important behind it—except for meaningless Facebook likes—and this awareness can be very relief.