Can't stop doom scrolling or rushing to check every notification buzz? If your
According to Reviews.org, Americans checked their phones 205 times a day in 2024, up from 144 times in 2023. Whether people find themselves reaching for their phones with distraction or work in mind, that constant itch doesn't bode well for their
"Constantly checking your phone for notifications can lead to a state of hypervigilance, which can be stressful and make it difficult to focus on other tasks," she says. "And mindlessly scrolling through social media without an intention or time limit can be a passive activity that can lead to negative emotions."
Read more:
Dr. Nerukar is also the expert voice behind Calm's new series, "Build Healthier Phone Habits," which walks listeners through ending their dependence on smartphones and creating digital boundaries. While breaking years-long ingrained phone habits may seem like an exercise in futility, Dr. Nerukar encourages workers at all levels to consider adding a few of her techniques to their routines as part of working towards a healthier year.
Fight the urge to scroll
While easier said than done, Dr. Nerukar first asks people to pause before picking up their phone to scroll, using the "Stop, Breathe, Be" technique.
"Pause, take a deep breath and ground yourself in the present moment," she says. "After this technique, if you still want to scroll, set an intention for why you're scrolling and a time limit to create boundaries for yourself."
Dr. Nerukar adds that it may be helpful to track phone usage, specifically noting when there's the need to scroll and for how long. By monitoring what prompts people to reach for their phones, they can begin to confront what's driving the stress-scroll cycle.
Read more:
Given that doom scrolling often strikes before bed — with nearly 90% of Americans admitting they have screen time right before turning out the lights, according to a survey from Sleepoplis — Dr. Nerukar advises people to be especially aware of their phone habits at night. She suggests creating a geographical boundary, putting the phone or tablet out of arm's reach from the bed. If the phone on the farside of the room still feels too tempting, tossing it into another room and investing in a good, old-fashioned alarm clock is always an option.
Generally, Dr. Nerukar encourages creating physical distance with your phone throughout the day. A 2017 study from the University of Texas at Austin revealed that one's cognitive capacity decreases when their phone is within reach, regardless of whether notifications are silent or the phone is off.
"Studies have found that just the presence of a phone nearby, even when not in use, can decrease your brainpower because of its sheer potential for distraction," says Dr. Nerukar. "This phenomenon is known as brain drain."
One way to allow the distance to occur naturally is limiting phone usage in social settings. When meeting friends for lunch or checking in with co-workers, keep your phone out of sight and make an effort to connect, advises Dr. Nerukar.
Read more:
A quick adjustment people can make right now is opening their phone settings and putting their display in grayscale mode.
"Switch off the colors on your phone screen, making it black and white," says Dr. Nerukar. "The black and white screen makes scrolling less enticing and interesting for your stressed brain, and less scrolling means less screen time."
Digital boundaries matter
The notion of phone boundaries may seem outdated in a world where every point of communication and infinite information is in the palm of our hands. But Dr. Nerukar urges everyone to adopt even just one healthy phone habit in 2025 for the sake of their well-being.
"Constant connectivity can lead to information overload and a sense of always being 'on,'" she notes. "Establishing boundaries, such as setting specific times for checking emails or social media, can create a sense of control and reduce feeling overwhelmed.''
Read more:
These boundaries stretch to any work-related activity people may do on their phones. Dr. Nerukar challenges company leaders as well individual contributors to set clear boundaries between personal and professional hours, articulating the hours they're available and limiting any form of communication to those hours.
Employers can offer support by pushing leaders to act as an example for work-life boundaries and highlighting resources like Calm's series. If employers are serious about improving employee wellness in 2025, they should take opportunities to provide tangible ways to actually better mental health, underlines Dr. Nerukar.
"Mental health programs that focus on specific topics like building healthier phone habits help transform broad wellness concepts into practical, daily solutions for challenges people may be facing or searching for support," she says. "In today's hyper-connected world, our phones significantly impact our mental well-being — from sleep quality to stress levels — making this a particularly crucial area to provide support."
