Constant notifications from a smartphone can quietly turn into a habit that is hard to control. Psychiatry consultant Astik Joshi from Max Super Specialty Hospital in Saket explains why we reach for our phones so often and how this affects our wellbeing.
According to him, notifications are deliberately designed to grab our attention. Messages, likes, updates and other alerts provide “intermittent rewards”: sometimes there is something interesting there, sometimes there is not. It is precisely this unpredictability that strengthens the urge to check the phone again and again, and over time the response becomes automatic, especially when a person is bored or feeling uncomfortable. In teenagers this is intensified by the fact that the brain systems responsible for reward, impulse control and sustained attention are still developing.
The specialist stresses that a continuous stream of notifications makes it harder to focus on tasks. For pupils this can look like constant switching: read a bit, check messages, scroll through a feed and then go back to the textbook. In adults, similar interruptions occur between work, email, social media and family matters. As a result, attention becomes scattered, productivity drops and feelings of fatigue increase.
An excessive number of notifications also gets in the way of proper rest in the evening. Sleep, which is a basic condition for good health, suffers as well. Poor night-time rest, according to the doctor, can worsen problems with concentration, irritability, anxiety and difficulties with emotional regulation, creating a vicious circle: the more tired a person is, the more they reach for easy digital stimulation.
The psychiatrist does not call for giving up smartphones altogether, as this is unrealistic in today's digital environment. Instead, he advises setting clearer boundaries around their use. Among the practical steps anyone can try are:
- turning off all non-essential notifications;
- introducing phone-free periods during study or work;
- not using a smartphone during meals and face-to-face conversations;
- avoiding screens for 30–60 minutes before sleep;
- leaving the phone outside the bedroom where possible;
- regularly asking yourself whether you are picking up the phone consciously or doing it on autopilot.
The aim of such changes is not to reject technology, but to regain control over your attention. The doctor suggests a simple test: turn off secondary notifications for one day and set aside at least one phone-free hour, then notice how this has affected your concentration, mood and sense of calm.
“Turn off non-essential notifications and create one phone-free hour today. Notice what happens to your concentration, mood, and sense of calm.” — Astik Joshi
It is also helpful to answer honestly whether you are checking your phone because it is genuinely necessary, or simply because you feel uncomfortable when the gadget is “silent”. If smartphone use starts to interfere with sleep, studying, relationships, mood or everyday functioning, it is worth seeking help from a mental health professional. Recognising a problematic pattern of behaviour is the first step towards changing it.
This material is for information only and does not replace professional medical advice. For any health-related questions, you should consult a doctor.