Even if you don’t sit around doom scrolling on Instagram for hours, engaging in a bunch of “quick” social media check-ins throughout the day really adds up. Small glances at a traffic stop, while walking, riding the subway, in the dentist’s waiting room, before going to bed…The counter on my phone, for example, says I easily average three hours of screen time day.

While mindlessly perusing TikTok is a simple way to beat boredom, it can wreak havoc on your dopamine—and also, your cortisol. Personally, I’ve noticed that my brain becomes hyperstimulated whenever I spend more than 30 seconds on the apps. But when I log off? My body and mind relax immediately.

Disconnect to relax

I noticed this phenomenon when I opted out of the wifi on a few recent flights. Instead of endlessly scrolling, messaging, and Internet sleuthing, I read a book, watched movies, and slept. The break felt like a magical respite. Because of this, I’ve decided to take intentional daily breaks from my phone.

To do this, I’m practicing the microhabit of activating “airplane mode” at regular intervals during the day. I know I could simply uninstall apps and re-install them when I want to use them, but I prefer my airplane mode method—especially because it feels like a ritual. I turn airplane mode on when I’m working and need to concentrate, when I’m on the subway, and before dinner so that I can be present with my husband and kids.

The importance of taking these kinds of periodic digital breaks is backed by experts. “The reality is that we spend all day receiving calls, notifications, messages, and emails… and that keeps us in a state of constant alertness and hyperconnectivity,” explains psychologist Brigida H. Madsen. “Switching to airplane mode at certain times of the day can be an excellent idea to reduce overstimulation, increase concentration, and reduce stress. Airplane mode helps to mark real breaks, giving you a respite without guilt.”

Do not disturb

When trying this method, it might be tempting to simply just turn airplane mode off whenever the craving hits. One way to make it easier? Replace the phone with something else—especially activities that bring you into a “flow state.” Think: reading a good book, painting, knitting, meditating, journaling, chatting with a neighbor, or working on a home improvement project.