I am mindful of the time spent on my smartphone and still it's more than I would like. Many people have an addiction to mobile devices or being online. 

Here are 6 quick mindful technology tips:

1. Stretch the amount of time you look at your phone in the morning--can you wait until you are at work?

2. Challenge yourself to not pick up your phone in your car. Keep it hidden in your bag, under a jacket or center console perhaps. Put on good music; use this time for mindfulness practice, a good podcast, or just be with your thoughts or your passengers.

3. Clean up your apps—turn off notifications.

4. Move apps from your phone's first home screen. This gives you an extra step to take and reminder of what you are choosing to do and is less distracting when you just need to take a call or answer a text message.

5. Start using the voice texting or voice recording feature for text messages. You will stay more present and less likely to go down the rabbit hole of zombie-staring at your phone.

6. Set a bedtime alarm that serves as a note to turn off your phone, computer or game. Allow your body and mind to get into a restful state to fall asleep easier by getting away from the blue light emitted by electronics.

Get out, connect with others and enjoy your life, friends!