Have you adopted this bad habit?

woman sleeping in white bed
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How did you wake up this morning? Did you use an old-fashioned alarm clock, or did you set an alarm on your smartphone? When you inevitably pressed snooze, did you go straight back to bed or did you scroll through social newsfeeds, check email, and answer a few texts? If the latter sounds similar to your A.M. routine, you’re not alone. A new survey from consulting firm Deloitte shows that 43 percent of consumers check their phones within five minutes of waking up, and 17 percent check them immediately.

This is the fifth year of Deloitte’s 2015 Global Mobile Consumer Survey, which covers almost 50,000 smartphone users aged 18 to 74 and spans 31 countries. One obvious takeaway: Consumers are more connected now than ever. In fact, Deloitte found that Americans are looking at their smartphones a combined eight billion times per day, starting first thing in the morning. In addition, Deloitte found that 13 percent of consumers check their phone right before bed, and four percent even admit to checking their device more than 200 times per day.

What’s more, they’re checking that device in the middle of doing other tasks. Have you been busy with your holiday shopping? If you’re anything like the thousands of people included in the survey, you probably spend time checking your phone at the store, as 92 percent of consumers do. In addition, 54 percent check their phone while commuting (which can be dangerous), 81 percent check it while eating at a restaurant (bad manners), and 87 percent even use their phone while talking to family and friends (uh-oh).

With New Year’s right around the corner, now is the time to make your mobile use part of your resolutions and shake the digital addiction. Instead of gluing your eyes to your screen, make an effort this season to stay present with friends and family, buy an alarm clock so you can wake up without a device, and resist the urge to respond to every notification. Many studies agree—time away from your phone will make you a happier, healthier person.

Need more resolution inspiration? We have 100 ideas for you.