I spend way too much time on my phone, and you probably do too.
"Most people check their phone every 15 minutes or less, even if they have no alerts or notifications," Larry Rosen, psychology professor and author of The Distracted Mind, tells CNBC. "We've built up this layer of anxiety surrounding our use of technology, that if we don't check in as often as we think we should, we're missing out."
Rosen's research has shown that besides increasing anxiousness, the compulsion to check notifications and feeds interferes with people's ability to focus.
Besides the wasted time, there's also the psychological grind that comes from spending too much time on your phone. Several studies have shown social media can be bad for your mental health, and Facebook admitted last year that passive use of its social network can leave people in negative moods. Researchers are still trying to figure out what long-term effects channeling so much time and energy into our devices will cause.
Some large investors are even pressing Apple to develop new tools to help users curb their phone addictions, saying that a feeling of dependency is bad for the company's long-term health.
Fortunately, you don't have to wait for Apple -- you can simply become more deliberate about how you use your phone. If you're craving more concrete steps to tone down your usage than simply, "I'll go on Facebook less," or "I won't check Snapchat during work," here are some simple tips to help reprogram your behavior: