According to a recent report from Deloitte University, Americans across all age groups are checking their mobile devices now more than ever -- an average of 52 times a day. Of course, our 24-hour-a-day work schedules and the addictive nature of Facebook and Instagram don't help.
Deloitte's 2018 Global Mobile Consumer Survey also found that although 40 percent of people admit to mobile phone overuse -- 60 percent of young adults call it an addiction -- only half of the 63 percent of young people trying to limit their usage actually succeed.
Apple and Google have added tools to their latest iOS 12 and Android Pie operating systems to show users their phone and app usage and help them set healthy limits -- and even unplug for a good night's sleep.
But if either of these built-in options isn't enough, here are six apps you can download to help fight your smartphone addiction.
Space (download for Android or iO S) helps smartphone users regain more space in their lives from Internet addiction and mobile phone addiction and achieve what its developers call a "phone-life balance." Start by setting goals in the app and it will monitor your progress and make sure you're reaching them with a research-proven program personalized to you.
An intuitive layout and pleasing visuals only make the potential anxiety and depression-inducing process of unplugging friendlier. What's more, with each achievement, you'll get closer to building a beautiful galaxy.
Also backed by research, work productivity app Flipd (download for Android or iOS) helps you regain focus, balance and mindfulness in everything you do by reminding you to unplug, concealing social media apps and games using the Full Lock feature, challenging others in the app and tracking your progress over time.
If you feel anxious about quitting, rest assured that Flipd's mindfulness meditation content and white noise sounds can help when you're going through phone withdrawal.
Spending less time on your smartphone is a good habit and so is planting trees. The Forest (download for Android or iOS) app lets you do both at the same time as well as track your daily phone usage and screen time.
Plant a seed in the app and watch it, like the metaphorical seed, grow into a tree. Pretty soon you'll see even more tree species growing into forests -- unless you go back to your old social addicted ways, at which point you'll end up with nothing but a barren wasteland.
Mute (download for iO S) challenges you to stay off your phone for as long as possible with daily and nightly challenges against your friends in the app. Use your phone less and fill the four progress rings. Mute even lets you check how far you've come from your lock screen, to help further limit your smartphone use.
Perks from participating businesses will also incentivize you to quit overusing your devices. Some will even reward you by donating money to charities you care about.
UBhind (download for Android) can show you your smartphone, app or app category usage data over a day, week, month and year. Set your time limits and your phone will automatically lock if you go over.
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Americans are checking their phones now more than ever, report says (CNET)
Facebook, Instagram get more digital wellness controls (ZDNet)
Apple iOS 12: Cheat sheet (TechRepublic)