Doomscrolling too much? Try these tips to put the phone down and plug into real life

NPR Life Kit's Marielle Segarra provides tips to help you reduce your screentime. EMILY FENG, HOST: Are you seeking freedom from smartphone tyranny? You know, you don't work for your phone. Your phone is supposed to work for you. NPR's Life Kit's Marielle Segarra has tips to help you get to a better place with your screen time. MARIELLE SEGARRA, BYLINE: All right, we're about to get into our feelings. The first step in cutting back on screen time is to tune into how scrolling makes you feel. When you find yourself reaching for your phone or thinking, I should check Instagram for the hundredth time today, notice how you feel and how your body feels, too. SAMMY NICKALLS: For example, I noticed that whenever I was feeling bad about myself in some way, I would log on Twitter. SEGARRA: Sammy Nickalls is the author of "Log Off: Self-Help For The Extremely Online" (ph). NICKALLS: Ask yourself, how do I feel right now? And what can I do? And most times it's not scroll. Most times, it's like, take a nap, or talk to a friend, or do something that makes you happy. SEGARRA: Another thing you can do when you get the urge to scroll is resist. I know it feels like you have to pick up that phone, but you actually don't. Clinical psychologist Diana Hill is the co-author of a book called "I Know I Should Exercise, But...: 44 Reasons We Don't Move And How To Get Over Them." And she says there's this term in addiction research called urge surfing. …