New York Times best-selling author and podcast host Mel Robbins has some tips to help families break free from a phone addiction.
Robbins teamed up with Verizon for an event this week in New York City where she shared her strategies for a "phone-life balance," taking lessons from her own family's journey.
In a sit-down interview with ABC News at the event, Robbins said she believes adults need to fix their own phone habits before they can help their children.
"We want to blame our kids. We want to complain about teenagers," she said. "But you got to look in the mirror."
Robbins said she wants families to know that phones can be amazing tools for connection and work. The challenge, she said, is creating better boundaries at home so everyone benefits from technology without letting it take over their lives.
How phone addiction impacts family time
"Your attention and your time is your most valuable resource, and it's your kids' most valuable resource," Robbins told ABC News.
While she acknowledged phones are powerful tools for connection and work, she stressed that better boundaries are needed at home.
Why parents needed to change their habits first
When parents constantly check their phones, Robbins said children get the message that devices are more important than family time.
She suggested practicing phone-free moments during simple activities, like waiting in line at stores. She also recommended keeping phones in a dedicated charging station instead of carrying them around.
Additionally, she stressed the importance of making dinner time a completely phone-free zone for everyone.
How phone use affects sleep quality in children and adults
One of Robbins' strongest warnings is about nighttime phone use.
"Never, ever, ever sleep with your phone," she said, explaining that it can disrupt sleep -- a crucial factor for both physical and mental health.
She urged parents to make children leave phones downstairs at bedtime. For parents who need to check work emails or handle tasks on their phones, Robbins suggested being upfront with kids.
She recommended telling children when you need to use your phone and for how long, then putting it away afterward to show that family time matters most.