Do you know this word? Nomophobia is a term describing a growing fear in today’s world — the fear of being without a mobile device, or beyond mobile phone contact. Among today’s high school and college students, it’s on the rise. An increasing number of college students now shower with their cell phone. The average adolescent would rather lose a pinky-finger than a cell phone. A growing percentage text or tweet instead of actually talking to others.

The Damage that Nomophobia Does … Let’s Count the Ways

1. You’re wasting time

While many of us are convinced that multitasking allows us to get more done, the answer is multitasking doesn’t work. Not only are our brains not equipped to handle two dissimilar tasks at once, but trying to accomplish several things at once ends up wasting more time than saving any.

Think about it: How well do you retain information when someone’s talking to you as you’re scrolling through emails or watching the latest cat video your friend posted? Even if your body is in a room, it’s easy to miss important information when your brain is somewhere else completely. Plus, let’s face it: No one likes talking to someone who’s “listening” with their face buried in a screen.

2. You’re more anxious

Not having your phone around can increase anxiety. One British study found that 51 percent of participants suffer “extreme tech anxiety” when separated from their smartphones. Some of that stems from feeling that, if we’re apart from our phones, we won’t be included when friends make plans or won’t know what the latest Facebook meme is.

Even our bodies are starting to recognize when our phones aren’t around. A University of Missouri study discovered that iPhone users who parted with their devices during situations that require a significant amount of attention, like taking a test or completing a work assignment, could result in poorer performance.

3. You’re not sleeping as well

The danger isn’t only that each beep overnight has the potential to wake us up. Smartphones also emit a “blue” light, signaling to our brain that it’s time to wake up. Blue lights suppress melatonin, the hormone that dictates our sleep rhythms. Yes, the struggle to sleep with your phone is real.

4. Your kids are picking up your naughty habits

It stands to reason then that, in almost every study of smartphone use, young adults the highest usage rates. Children are learning that always being connected is normal — and missing out on the importance of human-to-human interaction.

Signs You’re Addicted to Your Smartphone:

Sure, some people with no self-control might be addicted to their smartphones. But are you one of them? If any of these apply to you, all signs point to addiction.

You reach for your smartphone upon waking up and right before bed.
It’s not uncommon for you to catch up on emails or the latest in the news while you’re eating.
When your phone is out of reach, low on battery or (gasp) completely turned off, you feel anxious or stressed out.
Being out of cell phone signal makes you feel like you might be missing something.
You live for that next Instagrammable moment.
Dogs have nothing on you: When you hear that familiar text sound, you perk up.
You’ve checked your phone at least once while reading this article!

Your 5-Step Plan to Ending Your Smartphone Addiction

1. Turn off your cell phone at least an hour before bed

Give your brain a chance to unwind and commit to turning off your phone an hour before bedtime. That means off, not just on silent. Those vibrations and blinking lights are still harmful, as is knowing that you’re just one reach away from seeing the latest. Remember, nomophobia never sleeps and neither will you.

2. Stop shacking up with your phone

Get a real alarm clock . Not only will this allow you to turn off your phone completely overnight (again, unless you need to stay on alert for a family member and don’t have a landline), but instead of waking up with the temptation to see what you missed overnight, you can spend the first moments of the morning stretching, thinking about what’s on schedule for the day or basically doing anything other than checking your phone.

3. Set certain times to check your phone

Do you really need to look at every single email the second it’s received? Save your sanity and simultaneously help your productivity by designating certain times to glance at your smartphone.

For instance, you might want to do a five-minute sweep of your social networks and email right before sitting down at your desk to do work, then hide your phone away for the next hour, when you take a five-minute break.

4. Establish phone-free zones

Mealtimes are a good place to start: Instead of scrolling and chewing, you can practice mindful eating and engaging conversation. It’s also a prime opportunity to set an example for kids; they’ll see you value conversation and good food over responding to your phone’s every ring.

5. Engage in real human contact

We’re social creatures who thrive on real human interaction. That’s something a smartphone just can’t replicate.