About a year ago, I'd had enough. I felt as if my phone was in control. Any time I'd hear that chime or feel that vibration, I felt compelled to pick up the Pixel 9 Pro and see who or what was trying to tell me something.

It didn't feel like a want; it felt like a need, a compulsion. I found myself checking out of reality for brief periods throughout the day, but those periods were growing less and less brief as time went on. It didn't help that I felt I needed to always be in the know. FOMO (Fear Of Missing Out) had me by the throat, and I had no idea what to do.

Also: 91% of people feel better after changing this one tech habit - and it's not what you think

Until I did something.

That something helped break me of the cycle, and I am much better off for having done it. You might find yourself in the same position. If so, what do you do? Believe it or not, you have the power to regain the freedom you didn't know that you'd lost.

Here are some ideas to help you with that.

1. Dock your phone early

When I realized what was happening a year ago, I decided to make one simple change that made a huge difference. Every night, right before dinner, I would place my phone on its charger. Once on the charger, I decided that the phone was off-limits unless there was an emergency. No texting, checking, or doomscrolling.

That small change not only helped me reclaim my freedom but also had a secondary effect that made it possible for me to see how the need to constantly check the device was interfering with my life. I started looking around and saw how bad it had become; everywhere I went, people's faces were buried in their screens.

Also: The best wireless chargers: Expert tested

I'm exaggerating a bit, but I'm sure you've witnessed this very thing.

Now that my phone is "put to bed" by 6 p.m. every day, I've been able to break the hold the phone had on me, and I no longer feel compelled to check it.

What's important here is that you set a schedule and stick with it. When you decide to go this route, you must understand that it has to be done every day without fail. You can even make it a ritual. Put the phone on the charger and turn your back on it.

2. Delete unnecessary apps

Another thing you can do is remove temptation. Let's say you have Facebook on your phone. You might not post anything to the site, but you certainly open it on a regular basis and spend who knows how much time doomscrolling.

Delete that app. You don't need it.

Also: How to delete Facebook, Messenger, or Instagram

Besides, you can always check in on your desktop or laptop. Or maybe you delete the app off your phone and leave it on your tablet. You're less likely to carry a tablet with you everywhere you go, so the temptation won't be so great.

The fewer temptations you have on your phone, the less likely you'll be tempted.

3. Create phone-free zones

How many times have you been watching something on TV with a family at a dinner table, and one of the children reaches for their phone? The mom gives the child a look of derision and says, "Not at the dinner table." That's smart because it sets a precedent, and you should follow that bit of advice.

Also: This new mechanical keyboard for writers could be your productivity secret weapon

Set locations that are designated as phone-free zones. Maybe the dinner table, the family room, the car... anywhere that makes sense. Besides my 6 p.m. cut-off, I also have a no-go policy in my car because I don't want to endanger the lives of others when I hear a notification on my phone.

4. Replace it with something healthy

All that time you spend doomscrolling on your phone could be spent taking a walk or learning something new. Maybe you could swap out your phone with people... face-to-face. You might even start a family game night to take the place of "family sitting in the same room but locked onto their phones so they don't interact with those they love" night. The important thing is to trade the bad habit of being permanently connected to your phone with a habit that's more conducive to your well-being.

Also: I tried to replace my desktop with a phone for work - 5 frustrating lessons I learned

Speaking of which...

5. Use Digital Wellbeing

If your phone has a Wellbeing app, you should use it. That app will tell you how much time you've spent staring at your screen and which apps are encouraging that time. Trust me when I tell you that you'll be surprised by the numbers. 

Also: 6 ways Google's Digital Wellbeing could be so much better

When Wellbeing tells you how much time you've spent on your phone that day, keep track of it (maybe in a diary entry), and, hopefully, those numbers will start going down. If not, you can use that same app to set time limits for the apps that take most of your time. When a time limit is reached, the app is paused. You might want to consider adding app timers to all of your social media apps.

6. Silence the noise

One way to wean yourself from spending inordinate amounts of time on your phone is to silence it. Part of the problem is the Pavlovian reaction we have when a notification chime rings out. You hear that "ding," and you automatically want to pick up your phone. That innocent notification will most likely turn into yet another session of going full zombie with your phone. 

Limit the apps that can send you notifications and limit the times of day you can receive notifications. 

Also: This handy new Android feature saves me from notification overload - how to try it

For example, on Android, I set a very early bedtime mode, so everything goes silent at 6 p.m. (which is the same time I put my phone on the charger). That silence is golden.

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