Table of ContentsView AllTable of ContentsPhone Use StatisticsWhy Phones Cause StressTo Unplug or Not to Unplug?How to Stop

Table of ContentsView All

View All

Table of Contents

Phone Use Statistics

Why Phones Cause Stress

To Unplug or Not to Unplug?

How to Stop

Between texts, emails, an increasing array of social media options, and other apps, it sometimes feels like we’re always on, always connected, and always checking to see if we’ve got a notification. While it used to be considered rude to check your phone when out to dinner or otherwise engaged with people in real life, constant phone checking has become increasingly common.

Every year, the American Psychological Association (APA) releases a report on Stress in America, often covering what’s stressing us out. According to their findings, constantly checking your smartphone can actually be a significant source of stress.

There’s no doubt that technology and social media have changed how we live our lives and introduced new sources of stress. But just checking our phones too much can heighten our stress, and make it harder to relax.

At a Glance

What Surveys Reveal About Our Phone Use

The APA’s annual report revealed some interesting facts about our phones…and our relationship with them.

Most of Us Have Smartphones Now

According to the survey, 74% of Americans own an internet-connected smartphone. Additionally, 55% own a tablet, and roughly nine in 10 have a computer.We are connected.

Social Media Use Has Skyrocketed

While only 7% of adults in America used social media in 2005 (remember MySpace?), a full 65% were connected to social media in 2015. More recently, the Pew Research Center found that 72% of U.S. adults used social media in 2021.

Young adults (18-29) are even more connected, with fully 90% connected via social media in 2015 (compared to 12% in 2005). The numbers are trending upward as social media is connecting us more and more.

‘Constant Checking’ Is Becoming Common

While this is a relatively new phenomenon, this rise in use of social media and internet-connected devices has led to many people habitually checking their phones for texts, email, and social media posts.

According to the survey, 43% of Americans report that they constantly check their phones

What was once perhaps a way to pass time while waiting in line or a way to remain on top of emergencies at work has now become a habitual behavior that many of us perform without thinking.

Why Checking Your Phone Causes Stress

Almost one in five (18%) report that technology use is a very or somewhat significant source of stress. Also interesting is the fact that those who constantly check their phones are more likely to find technology to be somewhat or significantly stressful—23% versus 14% of non-checkers. There are several reasons for this:

Political and Cultural Discussions

More than two-fifths of frequent phone checkers (42%) report that political discussions and cultural disagreements on social media cause them stress, compared to 33% of those who aren’t considered constant checkers. This is understandable, considering thatconflict is a stressful experiencefor most people. Engaging in a conflict-laden environment more often may lead to more stress.

Political Turmoil Is Making It WorseRecent political turbulence has likely added to this source of stress. A 2022 study found that many American adults report that politics takes a toll on health, including increased stress, loss of sleep, increased suicidal thoughts, and uncontrollable social media use. The study found that chronic stress linked to politics increased significantly between 2017 and 2020, leading to declines in physical health.

Political Turmoil Is Making It Worse

Recent political turbulence has likely added to this source of stress. A 2022 study found that many American adults report that politics takes a toll on health, including increased stress, loss of sleep, increased suicidal thoughts, and uncontrollable social media use. The study found that chronic stress linked to politics increased significantly between 2017 and 2020, leading to declines in physical health.

Effects on Health

This is probably a valid concern, as it has been found that social media comparison is linked with decreased happiness and well-being and increased levels of stress.Unmanaged stress can take a toll on health in multiple ways.

Feeling Disconnected

Ironically, those who check social media the most tend to be those who feel the least connected. The survey found that 44% of constant checkers reportfeeling disconnectedfrom their family and friends even when they are with them. (This is compared to only 27% of non-checkers who feel this way.)

Many people attribute this feeling to technology. What’s interesting, though, is that instead of unplugging, 35% of phone checkers report that they are less likely to get together with friends or family in person because of the availability of social media. (By comparison, only 15% of non-checkers report the same.)

Loneliness can also take a tollon health and happiness. It can have its own dangers andcan even be considered “contagious.“This connection has created a real disconnect.

The American Psychiatric Association reports that a third of Americans report spending four or more hours a day on social media. Many are so tied to their phones that 64% report feeling somewhat or very anxious when they don’t have access to it.

What Is Stress?

A majority of us (65%) agree (“somewhat” or “strongly”) that taking a digital break, or “unplugging” from time to time is important for mental health.

Somewhat ironically, only 28% of those who believe in the importance of this type of cutting back report actually doing so. The reasons behind this are somewhat complicated.

The current evidence suggests that we are at least trying to set limits on our constant phone-checking. In the survey, 28% (and 32% of parents) reported banning the use of phones during dinner, which is a nice way to practice moremindful eatingand connect with those around us. People also report turning off social media notifications (19%), though there are other ways to cut down as well.

How to Stop Constantly Checking Your Phone

People are on the right track. Limiting use of phones at dinner is a simple way to take a small break from social media availability and focus on the people you are with in real life.

Turning off notifications is a good idea as a way to avoid constant reminders that someone, somewhere, has said something that may require our attention and remove it from the people who are in front of us.

This can also be a way to practice limiting use at other times, as you become more used to having your phone turned off or in another room. Here are some additional strategies that can work:

Go Offline at Certain Times of Day

If you create windows when you are not available (like dinnertime, after a certain time of night, or even every other hour), you begin to teach yourself how to limit your availability. You also teach others not to expect you to be constantly available. This small boundary may make it easier to disconnect at other times and in other ways.

Become Comfortable with “Sleep Mode”

Putting your phone on “sleep mode” and only checking it once an hour is a good way to keep notifications functional but silent, so you can choose when to let them interrupt your day. This puts you in greater control.

Ask People to Call You On It

Delete Your Apps

If you delete social media apps on your phone, you’ll be forced to only use them when you are at your computer or tablet. This makes it more challenging to maintain a mindless habit of checking your phone, but it doesn’t cut you off entirely.

The idea is to make yourself think about it more, and to make social media less available—but not completely inaccessible.

Set Screen Time Limits

It’s a good idea for kids, but it’s also something that can help adults. Use your phones screen time feature to set limits on how long you can use certain apps each day. You might restrict your use to certain periods of time, or simply have those apps close once you hit your daily limit.

Try Meditation

Because checking your phone can be such an insidious habit, it’s easy to do it without thinking. Getting into a new habit likemeditationcan help you to become more conscious of the present moment, the here and now. That can also help you to get into the practice ofbeinghere, now, rather than wondering who else is saying something online.

Practice being fully present and it will become easier to keep your phone in your pocket.

How to Do a Digital Detox

Takeaways

6 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Psychological Association.Stress in America: The State of Our Nation.Pew Research Center.Social media fact sheet.Smith KB.Politics is making us sick: The negative impact of political engagement on public health during the Trump administration.PLoS One. 2022;17(1):e0262022. doi:10.1371/journal.pone.0262022Zhang J, Marino C, Canale N, et al.The effect of problematic social media use on happiness among adolescents: The mediating role of lifestyle habits.Int J Environ Res Public Health. 2022;19(5):2576. doi:10.3390/ijerph19052576Holt-Lunstad J.Loneliness and social isolation as risk factors: The power of social connection in prevention.Am J Lifestyle Med. 2021;15(5):567-573. doi:10.1177/15598276211009454American Psychiatric Association.Media advisory: As a third of Americans spend four or more hours a day on social media, APA offers new polling, resources on technology use.Additional ReadingStress in America Survey, American Psychological Association, 2017.

6 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Psychological Association.Stress in America: The State of Our Nation.Pew Research Center.Social media fact sheet.Smith KB.Politics is making us sick: The negative impact of political engagement on public health during the Trump administration.PLoS One. 2022;17(1):e0262022. doi:10.1371/journal.pone.0262022Zhang J, Marino C, Canale N, et al.The effect of problematic social media use on happiness among adolescents: The mediating role of lifestyle habits.Int J Environ Res Public Health. 2022;19(5):2576. doi:10.3390/ijerph19052576Holt-Lunstad J.Loneliness and social isolation as risk factors: The power of social connection in prevention.Am J Lifestyle Med. 2021;15(5):567-573. doi:10.1177/15598276211009454American Psychiatric Association.Media advisory: As a third of Americans spend four or more hours a day on social media, APA offers new polling, resources on technology use.Additional ReadingStress in America Survey, American Psychological Association, 2017.

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

American Psychological Association.Stress in America: The State of Our Nation.Pew Research Center.Social media fact sheet.Smith KB.Politics is making us sick: The negative impact of political engagement on public health during the Trump administration.PLoS One. 2022;17(1):e0262022. doi:10.1371/journal.pone.0262022Zhang J, Marino C, Canale N, et al.The effect of problematic social media use on happiness among adolescents: The mediating role of lifestyle habits.Int J Environ Res Public Health. 2022;19(5):2576. doi:10.3390/ijerph19052576Holt-Lunstad J.Loneliness and social isolation as risk factors: The power of social connection in prevention.Am J Lifestyle Med. 2021;15(5):567-573. doi:10.1177/15598276211009454American Psychiatric Association.Media advisory: As a third of Americans spend four or more hours a day on social media, APA offers new polling, resources on technology use.

American Psychological Association.Stress in America: The State of Our Nation.

Pew Research Center.Social media fact sheet.

Smith KB.Politics is making us sick: The negative impact of political engagement on public health during the Trump administration.PLoS One. 2022;17(1):e0262022. doi:10.1371/journal.pone.0262022

Zhang J, Marino C, Canale N, et al.The effect of problematic social media use on happiness among adolescents: The mediating role of lifestyle habits.Int J Environ Res Public Health. 2022;19(5):2576. doi:10.3390/ijerph19052576

Holt-Lunstad J.Loneliness and social isolation as risk factors: The power of social connection in prevention.Am J Lifestyle Med. 2021;15(5):567-573. doi:10.1177/15598276211009454

American Psychiatric Association.Media advisory: As a third of Americans spend four or more hours a day on social media, APA offers new polling, resources on technology use.

Stress in America Survey, American Psychological Association, 2017.

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