By: Hana Dawood

You probably don’t think twice before reaching for your phone. But did you know that our phones may be one of our biggest sources of stress? At the start of the technology era, we used social media and the internet as a way to access an abundance of information, connect with others, and pass time. Now, it has become the norm for people to be somewhat addicted to their phones, often causing significant stress on our bodies without us even realizing it.

One of the clearest examples is bedtime procrastination. Staying up far past your bedtime just to scroll on your phone a little longer creates a much larger stress trigger than we think. Not only does it disrupt our sleep, but the blue light emitted from our phones also interferes with melatonin production. Melatonin is a hormone that plays a crucial role in regulating sleep. When melatonin levels are disrupted, our circadian rhythm shifts, which can prevent us from reaching deep, restorative sleep. This may explain why many of us feel groggy and tired the morning after a night of doomscrolling.

A study sited from UC Health Today suggests that the average American unlocks their phone 100 to 150 times a day. Without conscious thought, our hands instinctively reach for our phones. This addiction to distraction is causing more physiological and cognitive stress than we realize. For example, every time we hear a phone notification, it can cause a cognitive slowdown of about seven seconds. Depending on how many notifications you receive, this delay can quickly add up. In addition, the sound of a notification can increase heart rate and trigger dopamine release. With the constant urge to check our phones and the effects of repeated notifications, both our minds and bodies remain continuously stimulated, ultimately leading to stress.

So, the next time you reach for your phone for a quick laugh or to check notifications, take a moment for yourself. Researchers and neuroscientists suggest replacing screen time with other activities or even starting small by physically distancing yourself from your phone, such as placing it in another room. It’s best to sometimes remind ourselves that the biggest trigger for our stress can be sitting right in our pocket.