People always say they want to, or need to, reduce their screen time. But why? Here are some good reasons to reevaluate your own phone usage.

1. Better sleep.

By reducing the amount of time you’re on your phone, you’ll probably find that you’re getting things done in a more timely manner. This means that not only will you be able to go to bed earlier and sleep longer, but you’ll be able to fall asleep faster because your phone's backlight won’t be affecting your eyes and brain as much.

2. Better time management.

As mentioned above, it’s likely that you’ll find yourself having some extra time throughout the day. Sure, if you’re only on your phone for five minutes, that doesn’t seem like a lot, but it can add up. You’d be surprised at how many “5-minute breaks” you give your self each day — or each work session. This extra time can be spent during the day doing the small daily tasks in your agenda: straightening up the living room, going for a quick walk, making a lunch for tomorrow, etc.

3. More profound human interactions.

It turns out that when your face isn’t constantly attached to your phone screen via the inescapable pull of that backlight, you’re able to connect with people on deep levels and have conversations that go deeper than Spongebob memes and cat videos (though both are totally amazing).

Reducing your phone usage can be hard, but here are some good starting points.

1. In between classes.

To kick this habit, start small. Whether you have a long break in between your classes or just 10 minutes before your next lecture, don’t go on your phone! If you only have a 10-minute break, by not using your phone, you’ll have time to go to the bathroom, grab a snack or heat up your homemade food, and grab your favorite seat in class. If you have a longer break, eliminating phone usage will allow you to catch up on some homework, or even leisure reading (which is another thing you should start doing)!

2. At the gym.

If you’re used to scrolling through your feeds (you know, Facebook, Twitter, Instagram, Snapchat…), switch it up! Obviously completely eliminating phone usage at the gym is a bit much — I would never go to the gym without having my phone — but I’ve kicked the habit of going on social media. Instead, I listen to pump-it-up music or podcasts. Sometimes I need motivation to get through the workout, so music it is. Other times, I just listen to podcasts, or even Ted Talks, so that I’m able to do something beneficial for my mind while working out my body.

3. On your commute.

If you walk or ride the bus to campus or your job, stay off your phone! This is the same kind of idea as using your phone at the gym. Rather than eliminating it completely, switch it up with a podcast or Ted Talk. (But always, always, always be aware of your surroundings and stay alert.)

4. Before bed.

In order to improve the quality and quantity of sleep you’re getting, stop using your phone before bed! For that matter, get rid of all technology at least 30 minutes before you go to bed. It will give your eyes and mind a rest, and the ability to wind down and get tired.