Nowadays, many Americans cannot function without checking on their smartphones. Those who feel anxious when they’re not on the grid are even thought to be suffering from nomophobia, which is fear of being without a mobile phone. But how do workers deal with a smartphone addiction problem when they’re in the office?

According to Inc, the average American checks their phone 46 times per day, and more often if they’re younger. These quick checks can affect your productivity, as checking your phone and then attempting to refocus on work will take a toll on your day. As a result, your smartphone habit can seriously affect your career, unless you take some steps to control your impulses.

Here are some tips on how to handle your smartphone addiction at work.

Set goals for when you can use your smartphone

Block off a few smartphone-free hours in the office in order to concentrate and focus on your job. To do this, you could work straight for two to three hours before checking your smartphone.

Reward yourself with smartphone use after completing a task

To give yourself the motivation to finish a task, reward yourself with a few minutes of smartphone use instead of glancing at your screen several times a day. This is particularly effective when you have a deadline or a project that’s due on that day.

Tell your friends, family members, or partner not to text or contact you during working hours

It can be hard to curb your smartphone addiction when your loved ones are constantly vying for your attention during work hours. Let them know that you won’t be texting or instant messaging them at work and that you’ll get back to them during your lunch break or after work.

Do something else apart from checking your phone

You could draw, doodle, read a book, or write in a journal at work.

Manage your fear of missing out

Fear of missing out, or FOMO, is one of the things why people are glued to their smartphone screens as they scan the latest news, gossip, Twitter feeds, and latest Instagram posts. Remind yourself that you can catch up later after you’re done working.

For more, check out Jobs & Hire’s report on the things that intelligent people never reveal about themselves at work.