You are not alone and so many people have the same problem as you do. This is becoming an issue for people around the world. With the age of computers and technology it makes it so easy to fall into these bad habit, but so hard to break them. You are going to have to learn to condition yourself in order to change these habits. Here are a few suggestions that you can try to do that will help you to break a few of your bad habits of picking up your phone and checking it all the time. When you are at work, keep your phone in your purse and locked in a desk drawer. If the phone isn't on your dest, it won't be so easy to pick up the phone and check your social media account. At work limit the time you look at your phone. Only check your social media sites during your breaks or lunch hour. You are at work to do a job and not spend the day on your phone. You can speak to one of your friends at work and ask her to help you out. Tell her what is happening and how you need to change this bad habit. If she sees you using your phone or checking the phone during your working hour, ask her to please bring this to your attention so you can stop. If you are having problems with controlling the urge to check your social media account, maybe you can give your phone to your friend. Ask them to keep the phone while you work and only give you back your phone if an import call is coming in. This way you won't have the phone next to you and you can't reach for the phone and check your account. When you are at home you need a distraction and a way to stop looking at your phone. You can make a schedule for yourself. List the time and how many minutes you'll allow yourself to check your social media account. You can do this several times a day. Make sure you stick to your schedule and when the time is up, you put down your phone and move on. At home don't keep your phone next to you Put your phone on a table or a place that isn't close to you. This will make you get up and move around your home to retrieve your phone. If it isn't time to work or check on your social media account, you'll need to not pick up your phone. This will be hard and tempting, but you need to continue working around your home and not spend your free time on your phone. Make a list of everything around your home that needs doing. You have neglected to do many things in your home because you don't have time. All your time is spent looking at your phone. You can always turn off notifications on your apps. This way you won't hear when a new message comes in or a person posts something new. You won't be as tempted to pick up your phone.