Research links smartphone overuse to a wide array of physical and mental health issues, including fatigue and heightened depression and anxiety. Our phones suck away our attention, tempt us to drive and walk dangerously, and expose us to online callousness and bullying. But you don’t have to sacrifice your device. Small changes can make a big difference. Experts recommend these research-backed strategies. Tap the link in our bio for more tips on disconnecting from your phone. Illustrations by @brownbirddesign for TIME