Frequent Phone Checking Linked to Higher Stress Than Screen Time, Study Finds
By Science & Health Desk
A new study from Aalto University suggests that the real problem with smartphone use may not be the total amount of time people spend on their devices, but how often they pick them up throughout the day. Researchers found that repeatedly checking a smartphone for brief moments is more strongly associated with stress than prolonged periods of screen time.
The findings challenge the common belief that reducing daily screen hours alone is enough to improve digital well-being. Instead, the study highlights the importance of understanding how smartphones interrupt daily life and contribute to chronic stress.
Tracking Digital Habits Over Seven Months
The research was led by Henrik Lassila, who monitored the smartphone and computer usage of 277 participants over a seven-month period. The study analyzed hundreds of thousands of hours of device activity, making it one of the most detailed investigations into everyday digital behavior.
Researchers discovered that the strongest predictor of stress was not lengthy phone sessions but a behavior they called “porous use.” This refers to repeatedly taking a phone out for a few seconds, putting it away, and then checking it again shortly afterward.
According to Lassila, this pattern is unique to smartphones because they are always within reach.
“You take your phone out of your pocket and look at it for a couple of seconds. Using a computer is different,” Lassila explained.
Constant Interruptions Increase Mental Strain
The study suggests that frequent phone checking fragments attention and repeatedly interrupts daily activities. Previous research has already shown that notifications, social media alerts, and instant messaging encourage users to switch their attention constantly, making it difficult to concentrate on work, study, or face-to-face interactions. Researchers also found that people who experienced higher levels of technology-related stress at the beginning of the study generally remained stressed throughout the seven-month observation period. This indicates that unhealthy digital habits may contribute to long-term psychological stress rather than temporary discomfort.
Screen Time Alone Does Not Tell the Whole Story
Experts say that simply counting daily screen hours provides an incomplete picture of digital health.
Olli Kiviruusu, a research manager at the Finnish Institute of Health and Welfare, believes that the reasons people use their phones are more important than the total amount of time spent on them.
According to Kiviruusu, screen time is not necessarily harmful if people continue to get adequate sleep, exercise regularly, maintain healthy relationships, and fulfill their daily responsibilities.
Problems arise when excessive phone use begins replacing these essential aspects of life.
Why People Keep Reaching for Their Phones
The study notes that more than 80 percent of young adults believe they use their smartphones more than they would like.
Researchers point to several reasons for this behavior:
- Social media algorithms continuously recommend engaging content, encouraging users to keep scrolling.
- Smartphones provide a quick escape from stress, boredom, or negative emotions.
- Fear of missing out (FOMO) motivates people to check notifications repeatedly.
- Constant alerts create a habit of looking at the phone even when there is no urgent need.
Lassila explained that many people instinctively reach for their phones during stressful moments to distract themselves with entertaining content, such as short videos or social media feeds.
Breaking the Habit Requires More Than Willpower
Both researchers argue that reducing unhealthy smartphone use is not simply a matter of personal discipline.
Kiviruusu believes technology companies, governments, educators, and employers all have important roles in creating healthier digital environments. Features such as fewer default notifications, better digital well-being tools, and greater public awareness could help people develop more balanced technology habits.
He also noted that attitudes toward smartphone use are beginning to change, with many people recognizing the need for healthier digital lifestyles.
Five Practical Ways to Reduce Phone-Related Stress
Researchers recommend several strategies for developing healthier smartphone habits:
- Monitor your phone use. Pay attention to how often you check your device, particularly during periods of stress.
- Reduce usage gradually. Remove or limit one distracting app at a time instead of trying to quit everything at once.
- Turn off unnecessary notifications. Fewer alerts mean fewer interruptions and less temptation to check your phone.
- Schedule email checks. Review emails at specific times during the day rather than constantly monitoring your inbox.
- Seek support from others. Friends, family, and colleagues can help reinforce healthier digital habits and make lasting changes easier.
A Shift in Digital Well-Being
The findings reinforce a growing body of research showing that digital well-being depends not only on how much technology people use, but also on how they use it. Constant interruptions, fragmented attention, and habitual phone checking may have a greater impact on mental health than previously recognized.
As smartphones become increasingly integrated into everyday life, researchers say that encouraging mindful and intentional device use could be one of the most effective ways to reduce stress, improve concentration, and support long-term mental well-being.
