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You will want to set aside at least one day a week to set your phone down. This can help you refocus your attention on the things that matter more and allow you to get back in touch with your life. The next day, you will feel less of an urge to check your phone constantly. Start by muting it, then put your phone somewhere out of sight for 24 hours. You will feel much better after doing this a few times.
Social media is made to keep you trapped. Often, we think of social media companies like our friends, but fail to realize these platforms make money the more we scroll. They will use tricks to keep you on their apps for as long as possible each day. That is why it is so important to take breaks from social media often.