Flash forward more than twenty years and now I feel utterly naked without my smartphone and daily, if mildly annoying, notifications from family, friends, and the small collection of apps I have an oddly intimate relationship with. As a psychologist, I’m all too aware of the emerging and sobering body of psychological literature showing the serious and quantifiable emotional downsides to all this screen time, video gaming, Netflix-bingeing, and social media scrolling. When I read that higher levels of self-reported unhappiness and depressive symptoms are not merely correlated with more hours in front of the screen but are actually caused by more time in front of a screen it gives me pause.   When does our enthusiasm for convenience, entertainment, and distraction become too much? A report this year from the Pew Research Center found that a quarter (26%) of US adults are online ‘almost constantly.’ Interestingly, the number goes up when you look at what kind of device people are using. Among mobile phone users 89% go online daily and 31% go online almost constantly, compared to non-mobile users where 54% go online daily and just 5% say they go online almost constantly. Clearly, our phones have ahold of us. So, what can we do to loosen their grip and create healthier mobile habits? Here are four ways you can have a healthy and mindful relationship with media to keep you informed, engaged, and — most importantly — feeling good.