The average person checks their phone 80 times a day. Here's how it impacts your brain power

Research suggests that checking your phone 80 times daily may negatively impact your thinking ability, particularly attention and memory.
It seems likely that frequent interruptions from phone checking can reduce cognitive capacity, even when the phone isn’t in use.
The evidence leans toward frequent phone checking contributing to mental fatigue and decreased productivity, with real-world effects on work and relationships.

If you’re like most people, you probably check your phone around 80 times a day. While it might feel like a harmless habit, research suggests it could be affecting your ability to think clearly and focus.

Let’s break down how this frequent phone checking impacts your cognitive functions and what you can do about it.

Impact on Thinking Ability

Studies, such as one published in the Journal of the Association for Consumer Research (Brain Drain: The Mere Presence of One’s Own Smartphone Reduces Available Cognitive Capacity), show that the mere presence of a smartphone can reduce cognitive capacity, even when it’s turned off.

Checking it 80 times a day likely amplifies this effect, with each check interrupting your thought process and making it harder to concentrate.

Another study from the University of Texas at Austin (The Mere Presence of Your Smartphone Reduces Brain Power, Study Shows) found that participants performed worse on cognitive tests when their phones were nearby, suggesting frequent checking keeps your brain in a state of constant alertness.

Real-World Effects

This isn’t just about test scores—it affects daily life. Frequent phone checking can lead to decreased work productivity, poorer learning and memory, and strained relationships due to distractions.

For example, being glued to your phone during conversations can make interactions less meaningful, and constant interruptions can increase errors at work.

What You Can Do

You don’t have to ditch your phone entirely. Simple steps like setting phone-free zones, turning off non-essential notifications, and using apps to track usage can help reduce the frequency of checks and protect your cognitive health.

Detailed Analysis of the Study and Insights

This section provides a comprehensive exploration of how checking your phone 80 times a day impacts thinking ability, drawing on extensive research and data.

It expands on the key points and includes additional details for a thorough understanding.

Background and Context

The statistic of checking phones 80 times a day aligns with various studies, though recent data suggests this number might be higher, with some reports indicating averages of 96 to 144 times daily (Americans check their smartphones 96 times a day, survey says, Americans check their phones 144 times a day. Here’s how to cut back).

For this analysis, we’ll proceed with 80 as the baseline, acknowledging it may vary by individual and context. This frequency, whether accurate or slightly underestimated, is significant given the potential cognitive implications.

Defining Thinking Ability

Thinking ability, or cognitive function, encompasses several mental processes critical for daily functioning:

Attention: The ability to focus on a task without distraction.
Memory: Short-term and long-term retention and recall of information.
Problem-solving: The capacity to analyze and resolve complex issues.
Creativity: Generating novel ideas and solutions.

These functions are essential for work, learning, and social interactions, making any impairment noteworthy.

Research Findings on Frequent Phone Checking

Multiple studies highlight the negative impact of frequent phone checking on cognitive functions:

A study in Scientific Reports (The mere presence of a smartphone reduces basal attentional performance) found that the mere presence of a smartphone reduces attentional performance, supporting the idea that frequent checking exacerbates this effect. Participants aged 20–34 performed worse on concentration tests when their phones were nearby, even if not in use.
Another study in PMC (Smartphones and Cognition: A Review of Research Exploring the Links between Mobile Technology Habits and Cognitive Functioning) linked frequent media multitasking, often facilitated by smartphones, to impaired working memory and attentional control. This is particularly relevant for the 80-times-a-day habit, as each check represents a potential multitasking instance.
Research from Singapore Management University (Does Frequent Smartphone Use Lead to Daily Cognitive Failures?) found that more frequent smartphone checking is associated with greater incidences of daily cognitive failures, such as forgetting tasks or losing focus.

Challenging Common Assumptions

A common assumption is that frequent phone checking is harmless as long as it doesn’t occur during critical tasks. However, evidence challenges this:

The Journal of the Association for Consumer Research study (Brain Drain: The Mere Presence of One’s Own Smartphone Reduces Available Cognitive Capacity) showed that cognitive capacity is reduced even when the phone is off, suggesting that the act of checking frequently, regardless of context, has a cumulative effect. Each check interrupts the thought process, leading to a state of constant alertness that depletes cognitive resources.
Another study in PMC (The hidden cost of a smartphone: The effects of smartphone notifications on cognitive control from a behavioral and electrophysiological perspective) found that smartphone notifications, often prompting checks, slow response times on cognitive tasks, particularly under high cognitive load. This supports the idea that frequent checking, driven by notifications, impacts cognitive control beyond active use.

Underlying Mechanisms

Several factors explain why frequent phone checking affects cognitive function:

Interruptions and Task Switching: Each phone check disrupts the current task, requiring the brain to switch focus, which consumes cognitive resources. This aligns with the threaded cognition model mentioned in a study on smartphone use and academic performance (The relationship between smartphone use and students` academic performance), suggesting finite cognitive resources are strained by frequent interruptions.
Fear of Missing Out (FoMO): Research in ScienceDirect (Can smartphone presence affect cognitive function? The moderating role of fear of missing out) indicates FoMO drives frequent checking, leading to anxiety and reduced self-regulation, which impairs executive functions like attentional control.
Dopamine and Instant Gratification: As noted in UNC Health Talk (What Your Phone Might Be Doing to Your Brain), social media and notifications provide inconsistent positive reinforcement, similar to gambling, rewiring the brain to crave instant gratification and reducing the ability to delay rewards, impacting higher-level thinking.

Real-World Implications

The cognitive impacts have tangible effects:

Work Performance: Constant interruptions can lead to decreased productivity and increased errors, as found in studies on workplace distractions (Having Your Smartphone Nearby Takes a Toll on Your Thinking (Even When It’s Silent and Facedown)).
Learning and Memory: Frequent checking can hinder information retention, particularly in educational settings, as noted in research on smartphone use among students (Mobile phones: The effect of its presence on learning and memory).
Relationships: Being distracted by phone checks can lead to poorer communication, reducing the quality of interactions, as highlighted in surveys on smartphone usage (Americans check their smartphones 96 times a day, survey says).
Mental Health: The constant need to check can contribute to anxiety and depression, with correlations found in adolescent studies (Acute smartphone use impairs vigilance and inhibition capacities).

Strategies to Mitigate the Impact

To reduce the frequency of phone checking and protect cognitive health:

Set Boundaries: Designate phone-free zones, such as during meals or work hours, to minimize interruptions.
Use Tracking Apps: Apps like those mentioned in Time Spent Using Smartphones (2024 Statistics) (Time Spent Using Smartphones (2024 Statistics)) can monitor usage and set limits.
Practice Mindfulness: Being present in the moment can reduce the urge to check, as suggested in mental health resources (Cell Phone Effects on the Brain: What You Should Know).
Turn Off Notifications: Disabling non-essential notifications reduces temptation, a strategy supported by productivity studies (How Often Do You Check Your Phone?).
Create Phone-Free Zones: Areas in your home or office where phones are not allowed can help focus, as recommended in cognitive science research (Smart Phone, Smart Science: How the Use of Smartphones Can Revolutionize Research in Cognitive Science).

Comparative Analysis

To illustrate the variability in phone checking frequency and its impact, consider the following table based on recent studies:

Source	Year	Average Checks Per Day	Notes
Time.com	2015	46	Early study, lower frequency, focused on U.S. users.
PCMag	2023	144	Higher recent estimate, includes addiction survey data.
Exploding Topics	2024	58	Global average, includes regional differences.
Fox 13 Seattle	2021	96	U.S.-focused, highlights age group variations.