By Alex Soojung-Kim Pang, PhD

There’s no doubt that technology can be addictive -- seeing that someone liked your Facebook post literally gives you a hit of dopamine. But these temporary distractions can waste hours. Here's how to cut the techno clutter and take back control of your time.

More from Health.com:
The New Energy Foods: Helpful or Hype?
The Best and Worst Fast-Food Gulps
Is My Body Normal?

Say No To Games
Many of them are designed to leverage your sense of social obligation -- as soon as you finish a round, your opponent is notified and another round starts immediately. There's seemingly no end to it.

Get Off Autopilot
You might think checking Facebook will be a quick diversion, but 15 minutes later you are looking at pictures of a cat dressed as a flying nun and you have two minutes left to prepare for your meeting. Instead, look out the window and take a deep breath, or stand up and stretch.

Take A Digital Sabbath
Unplug for an evening or a day. The first time, you'll feel antsy, but the more you consciously use that time for more restorative things, the faster you’ll adjust. Fill a day with hiking or gardening and you won’t miss Twitter at all.

Alex Soojung-Kim Pang, PhD, is a technology expert and author of The Distraction Addiction.

Originally appeared on Health.com.

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  • Cook Yourself Up A Luxurious Brunch

    You deserve a breakfast that doesn't come shrink-wrapped every now and again, and cooking it yourself will make it all the more scrumptious. (<a href="http://www.huffingtonpost.com/2013/02/05/egg-recipes-breakfast-brunch_n_987844.html">Get some <em>egg</em>cellent inspiration, here.</a>)

  • Write A Note Of Gratitude To Your Best Friend

    ...when it <em>isn't</em> her birthday. Make a list of all the reasons she earns the title of BFF: She'll feel appreciated and grateful to have <em>you</em> in her life, and writing it will remind you how lucky you are to have her, too.

  • Get Moving

    Lace up your sneaks, leash up your love and GO. No matter how you decide to move, choose to leave your cell at home -- grant yourself this time to be present with <em>your own</em> thoughts, and not the thoughts of the Twittersphere.

  • Take A Nap

    You'll wake up refreshed and ready to tackle any problem that seemed impossible pre-snooze. (Want to take a nap at work? We're all for it! <a href="http://www.huffingtonpost.com/2012/01/26/how-to-nap-at-work_n_1232352.html">Find some tips, here.</a>)

  • Get Lost In Your City

    Google Maps has saved your life again and again, but it's dulled the wonders of wandering. Why not take a break from knowing where you're going and instead explore the undiscovered?

  • Ritualize Your Morning Cup Of Joe

    For a lot of us, our A.M. cup of coffee blends into the frantic "routine" of getting to work on time. Consider setting your alarm 10 minutes earlier to enjoy every aspect of your delicious morning ritual. (<a href="http://www.huffingtonpost.com/ora-nadrich/meditation-practice_b_2114526.html">Some tips to turn your morning cup of coffee into a meditation -- it works for tea, too!</a>)

  • Sit Like This

    Maybe you don't have time to unplug today. Fine. What about five minutes to sit? Good. Get yourself in this postion -- <a href="http://www.huffingtonpost.com/2013/02/22/stress-tips-yoga-poses_n_2736129.html?utm_hp_ref=gps-for-the-soul&ir=GPS%20for%20the%20Soul">Viparita Karani, or Legs Up the Wall</a> -- for just five minutes and feel the stress of the day evaporate.

  • Take An Art Class

    Remember when Art was your favorite subject in school? Relive that release of creativity. (Sampling the Elmer's Glue is not encouraged.)

  • Take A Page From Your Grandmother's Recipe Book

    Try crafting a meal from your roots, whether it's from a page of your Grandma's passed-down recipe book or the extravagant birthday dinner your dad used to cook you as a kid. One rule: No looking up the steps online!

  • Read A Book

    Preferably one with pages that you turn, not tap.

  • Dig Through Some Childhood Memorabilia

    Dust off those boxes of fourth grade genius: No one could compete with your report on Ulysses S. Grant (or so said your No. 1 fan: Mom). Revel in that fantastic feeling of nostalgia -- you are sure to find some gems!

  • Take A Bath

    It won't be long until waterproof phones become the norm. For now, light a candle and take a nice, long tech-free soak -- you'll emerge <a href="http://www.huffingtonpost.com/2013/01/09/bath-bomb-recipe_n_2431955.html">relaxed</a> and peaceful.

  • Feed The Ducks

    Talk about appreciating the present moment: Those ducks won't ignore you for their Instagram feed. You'll get their full attention in exchange for a little bread.

  • Declutter

    Pick a space in your home and get organized. Doing a bit of a home-cleanse will help you feel <a href="http://www.huffingtonpost.com/sophie-keller/declutter-home-cleanse_b_1166467.html">less chaotic on the inside</a>.

  • Write Stream Of Consciousness

    Whip out a pen and start scribbling -- you might be surprised to see all that's on your mind, without the interruptions and distractions from your external gadgets.

  • People Watch

    Pick a crowded part of town and observe: People are always up to curious things that you won't notice unless your head's up!

  • Host A Phone-Free Potluck

    Gather your gang for a night of culinary joy -- everyone should bring a dish, but leave their cells behind.

  • Volunteer

    Spend some time doing something good for someone else -- you'll reap the <a href="http://www.huffingtonpost.com/terri-cole/volunteering-health_b_2189477.html">many benefits of altruism</a>, and maybe even dig up a new hobby.

  • Play A Board Game

    Just because they recently <a href="http://www.huffingtonpost.com/2013/02/06/monopoly-cat-piece_n_2629561.html">swapped the iconic iron piece for a cat </a>doesn't mean your favorite classics aren't worth a revisit.

  • Related Video: The Doctors' 48-Hour Technology Detox