 you know i'm having that healthy time away from it or i find myself checking my phone when i don't plan on doing anything about it i think that's one of the biggest things when it's you know i'm not actively working i'm not responding to emails right now i'm just kind of checking to see and so just giving yourself maybe one evening a week i do a challenge at google it's called no tech tuesday night it's just for six weeks one evening just saying from dinner to the following morning try unplugging from your device or putting it in another room and checking it you know occasionally if you have urgent things but