We all know someone who seems glued to his or her smartphone, constantly checking email, taking calls during meals, and even sleeping with their phones in hand. If this someone reminds you of yourself, a digital detox is what you need. My friend, it’s time to reconnect with the real world.

When we talk about digital detox, we are talking about cutting down our tech time across all screens and devices yes, this includes Netflix too! However, when it comes to zapping our time, focus, and efficiency, the biggest screen-based offender is our smartphones. Another consequence of our screen habit is that we’re restless, habitual to a culture of instant gratification and fast Wi-Fi. Given the amount of time we spend on these tiny boxes and how reliant we are on what they contain, a digital detox for many starts with a phone detox.

Kick off your phone detox with the steps above and enjoy more time for yourself, a little bit of eye yoga, cook up a storm in the kitchen and come back better focused, and relaxed. So, are you ready to put your phone in its place?