Technology has become an integral part of everyday life. It makes things like connecting with friends, family and co-workers easier. But there’s a fine line between using technology to your advantage and it taking advantage of you.

Find out if you have a technology addiction.

Researchers from the University of Glasgow found that half of study participants reported checking their email once an hour, while some individuals check up to 30 to 40 times an hour. According to the Mobile Mindset Study conducted by security app Lookout, 58 percent of U.S. smartphone owners check their phones at least every hour – a large share of them checking their phones while in bed or in the bathroom.

These constant life interruptions that come in the form of emails and text messages take a toll on our bodies and our mental states, causing stress, insomnia and other problems. But how do you know the difference between normal technology use and addiction? Check out these warning signs.

1. Wasted Hours

If you’re spending more than seven hours a day on the computer or phone in a non-school or work-related activity, you might want to step away from the screen. This much time can take away from other normal activities like sleeping and working.

2. Phantom Vibrations

Have you ever thought you heard your phone ringing or even felt it vibrating in your pocket, but it isn’t? This troubling side-effect comes from frequent, compulsive phone or social media checkups.

3. Multitasking

Using multiple forms of media at the same time, such as playing phone games while watching television, is linked to symptoms of anxiety and depression. It’s always a good idea to separate your devices, even though live-tweeting your favorite show can be fun.

4. Missing Out (And Not Caring)

Technology addicts tend to lose interest in the real world. Are you finding that you don’t know what’s happening with your siblings? Maybe you’d rather binge-watch Netflix than hang out with your friends? You might need to reassess what’s really important passively (Hint: It’s not The Real Housewives or what a celebrity is saying on Twitter).

5. Cravings

If you feel distressed, anxious or isolated when separated from technology, you may be suffering from withdrawal, just like addicts of other things. Cravings are a definite sign that you are using too much technology.

Do these signs sound familiar? Then you might need to cut down on your tech time.

Try something like reading a book, going for a walk outside, or spending time with friends…no phones allowed!