You and your phone could use a little time apart.

The year is 2019 – and that ultimately means we’re living in a world where it’s undeniable to notice that cell phones are completely taking over. Your phone is ingrained in nearly every aspect of your life.

But aside from the accumulated eye strain you might gain from being on your handheld device so much, there are numerous benefits to putting your phone down in an increasingly mobile world.

On average, Americans check their phone more than 50 times a day.

“I’ve been in situations where I’m with my friends and you look around and we’re watching a movie, but we’re all just on our phones,” said cell phone user Jocelyn Youngdahl.

To avoid using your phone so much, you can try moving or deleting some apps that you rarely use. You can also try the opposite method and move apps that you know you spend far too much time using, like social media.

You can create ‘no phone zones’ throughout your living space or ‘no phone times’ to limit your usage, like when you’re running errands or walking the dog.

Apps like Flipd, Forest and Milk use reward-based methods to get their users off the phone and focus on what really matters.

“We know phones are important tools for us today, but when there’s special moments going on, we’re trying to encourage people to put the phone away,” said one app developer.