Smartphones are simultaneously one of the best and worst technological advances of this age. As the old saying goes: "You can't live with them, you can't live without them."

Most people spend too much time staring down at their phone screen. Sure, it might be convenient to read the news while you're on the bus commuting to work, but using it during a family meal at a nice restaurant? That might be going too far.

The good news is there are apps that let you track and cut back on the time you spend using your smartphones through different methods, and we've compiled some of the best in this list.

1. Forest

Forest completely forgoes any data collation and presentation of facts in favor of gamification. It even feels and works like a game.

The premise is simple. At the start of your day, you plant a seed. During the day, the seed starts growing into a tree. But there's a catch: if you leave the app to look at Facebook or any other procrastination-inducing app, the tree will start to die. Spend too much time outside the app, and it will die completely, forcing you to start again.

And don't worry about business-critical apps you need to access; you can customize your own whitelist. Just don't cheat and add Facebook!

Download: Forest for Android | iOS (Free, in-app purchases available)

2. SPACE

SPACE is a great app for tracking your phone usage, which in turn helps you identify your procrastination weaknesses. Once you know your habits, you can then start working on curbing them effectively.

You also get the option to set goals for yourself. These goals can be pretty versatile, ranging from assigning a time for phone usage or blocking certain apps at certain times of the day. In addition, you can track your progress over time to get a sense of achievement or to understand where you need to improve.

Download: SPACE for Android | iOS (Free, in-app purchases available)

3. one sec

one sec is another useful productivity app for reducing screen time. You can add the problematic apps to its blacklist, and it reminds you to take a deep breath whenever you open one of those apps. This short pause lets you reflect upon your actions and decide if you really need to open that app at that time.

one sec also claims to have some science backing up its functionality, with both immediate and long-term psychological effects. Additionally, it also claims to be effective in improving mental health, relieving ADHD, and even quitting smoking (through a relation between social media usage and smoking, in theory, at least).

Download: one sec for Android | iOS (Free, in-app purchases available)

4. AppBlock

AppBlock, as the name suggests, blocks the most distracting apps on your phone. When setting it up, it reads and imports the usage stats from your phone to automatically figure out what should be blocked. After the initial setup, you can fine-tune the behavior of AppBlock and add or remove apps from its blacklist.

Further, the app lets you define time limits when it should actively block apps. You can keep them off limits only during work hours, for example. And other than apps, it can also block emails, notifications, and reminders that might constantly cause you to pick up your phone.

Download: AppBlock for Android | iOS (Free, in-app purchases available)

5. OffScreen

OffScreen is a simple app with a good-looking interface and all the features you'd expect from an app in this category. The most important feature it offers is tracking your screen time. As you've seen so far, tracking is vital for identifying habits, which in turn helps in reducing screen time.

This app uses the Pomodoro method in its timer. If you're new to the technique, it's interesting to know what the Pomodoro method is and how it can increase your productivity.

Another interesting feature it offers is keeping a count of how many times you pick up your phone and for how long you use it in each instance. Additionally, you get some pretty useful stats about your behavior and habits so that you can learn and make improvements.

Download: OffScreen for Android | iOS (Free, in-app purchases available)

6. ScreenZen

ScreenZen is the only app on this list that's completely free for everyone. However, its feature set still matches the rest of the apps we've mentioned, and it offers a bit of all of the aforementioned apps.

A notable method it uses for cutting back smartphone usage is similar to that of one sec; it forces you to pause each time you open a distracting app. Additionally, it tries to interrupt the endless scrolling on social media so that you get a chance to get out of that vicious cycle.

Further, ScreenZen lets you set productivity goals for yourself. And while doing so, you can track your progress within the app.

Download: ScreenZen for Android | iOS (Free, in-app purchases available)

7. Engross

Finally, if you struggle with smartphone distractions while you're working, Engross is easily one of the best smartphone apps to stay focused. Its features include a Pomodoro timer, a to-do list, and a day planner.

You have two options in terms of time management: a Pomodoro timer and a stopwatch. You can use a combination of these two tools to be productive in your focused time and enjoy your leisure time to the fullest afterward. Once you start accounting for your time, you begin to value it more and utilize it better.

Download: Engross for Android | iOS (Free, in-app purchases available)

Use Your Time Productively and Achieve More

We understand that changing a habit can be hard. Smartphones have become such a core part of our lives that it's getting more and more difficult to put them down. However, it's important to take part in life beyond the screen for your physical and mental health's sake.

If you're willing to make a change in your life, any of the apps you've seen here can help you achieve your goal. But the fact remains that the urge and need to make that change has to come from within you. These apps are great tools, but they ain't magic!