Recognizing excessive social media use is as simple as checking the clock. When coaches help teens cut down on screen time, they start by asking how much they’ve been glued to their phones all week.

You might not even realize you’re stuck in a digital loop. There’s always one more video to watch, podcast to listen to, or live stream to join.

But at some point, the fleeting fun isn’t worth the time wasted. To break free from this cycle, start by tracking how much time you’re spending on it.

Then, swap out those bad habits for some good ones. Maybe pick up a book, watch a documentary, or take an online class. Or step outside, enjoy the fresh air, and get moving without a screen in sight.