The smartphone is an essential part of everyday life for many people. But it’s not always how much you use your phone that matters. Small, repeated habits can also keep your brain in a state of constant alertness.
Research has found an association between smartphone use and stress and anxiety, although the relationship is complex and does not mean every instance of phone use is harmful. Consider these habits.
Also see: Raising mindful digital users: How parents can tackle phone overuse
1. Checking your phone “just because”
Unlocking your phone without a specific reason can become an automatic behaviour. Frequent checking has been linked with greater psychological distress.
According to Procare, a clear warning sign is loss of control: repeatedly checking or scrolling even when you intended to stop, or when it affects other aspects of your life.
Try this: Before unlocking, ask yourself: “What am I checking for?” If there’s no clear answer, put it down.
2. Keeping every notification switched on
Each ping, buzz or banner creates another interruption. Research has found that device-initiated phone pickups were associated with greater daily stress among adults.
Try this: Disable non-essential notifications and check apps on your own schedule.
3. Starting your morning with your phone
Checking messages and social media before you’ve even got out of bed can immediately expose you to work demands, bad news and other people’s opinions. According to VeryWell Health, avoiding your phone in the morning can reduce stress and anxiety.
Try this: Give yourself the first 15–30 minutes of the day phone-free.
Also see: Digital boundaries: How to stop your phone from controlling your life
4. Scrolling whenever you feel bored
Reaching for your phone every time there’s a quiet moment can make constant stimulation feel normal — and make genuine downtime harder to tolerate.
Try this: Leave your phone in your bag during short waits and let yourself be bored.
5. Taking your phone to bed
Using your phone in bed can interfere with healthy sleep habits, while night-time notifications have also been associated with sleep disruption.
Try this: Charge your phone away from your bed and use a separate alarm clock if possible.
Ultimately, you don’t need to give up your smartphone. Instead, notice the tiny habits that keep pulling your attention away — and make a few deliberate changes. Even small boundaries can help create more space for rest, focus and real-world connection.
Also see: Tips to create healthier phone habits without going offline
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