Have you ever had problems with procrastination, back pain, or fatigue? The source of the problem may be in the palm of your hand.

Today, we are stuck in a cycle of constantly checking our phones, whether we are playing an addicting game, checking social media sites, or responding to what seems to be a never-ending group chat. But do we ever stop to think, what could we have accomplished during all of the unnecessary time that we spent on our phones?

According to a 2011 study by Pew Research, teenagers check their phones an average of 60 times a day or for seven hours a day.

Each time you check your phone, you are distracted from what you should be working on, like your school work.

According to a study conducted by Professor Gloria Mark, each time you are distracted from a task on which you are working, it takes an average of 23 minutes and 15 seconds to return to it.

So, constantly checking your phone will greatly increase the amount of time it will take you to finish your homework and other tasks.

Besides leading to procrastination, spending too much time on your phone has negative impacts on your health. It affects your posture, sight, hearing, and brain.

Always being hunched over our phones leads to us having rounded shoulders and a forward head posture, which causes soreness and fatigue, ac- cording to the Huffington Post.

So what can you do? Look away from your screen for 20 seconds every 20 minutes, don’t look at a screen for thirty minutes before going to sleep, and sit with proper posture while using a phone. But most of all, just put your phone down and live your life.