Smartphone Addiction: The Compulsive Routine of Checking Devices

According to a survey by the American Academy of Sleep Medicine, nearly 90% of adults sleep with a smartphone in the bedroom, often within arm's reach. A 2024 survey by Reviews.org found that more than 80% of Americans check their phones within the first 10 minutes of waking up.

Before bed, about 86% of adults use their phones while already under the covers, scrolling for an average of 38 minutes each night. This behavior contributes to a compulsive routine of checking, rechecking, and forgetting, similar to the pattern of chain-smoking.

Smartphones now track a behavior called pickups, with data showing Americans average over 12 hours a day on technology, amounting to more than 192 days a year. Recent findings indicate an average of 205 phone pickups in a single day, or about once every five minutes while awake.

Research from Nottingham Trent University indicates that high-risk addictive patterns emerge when phone unlock counts exceed 100 per day. In contrast, a YouGov survey revealed that most respondents underestimated their phone pickups, guessing around 10 times daily.

The checking behavior extends beyond idle moments, with over half of Americans admitting to checking their phones during meals or social gatherings. The American Academy of Sleep Medicine reported that 87% of people regularly sleep with their phones, and 45% turn to their devices when having trouble falling asleep.

A survey by Amerisleep found that 28% of Americans have stayed up past 2 a.m. due to phone use. Push notifications keep people engaged, with over 75% checking within five minutes of receiving one. Stanford addiction psychiatrist Anna Lembke argues that smartphones tap into the same dopamine pathways as alcohol, leading to compulsive checking.

Larry Rosen, a psychologist studying young people's tech use, documented rising anxiety levels when more than 15 or 20 minutes passed without checking a phone. A 2025 study published in Computers in Human Behavior showed that restricting smartphone use for just three days altered brain activity related to reward and craving.

Psychologist Andree Hartanto's study found that more frequent phone checks correlated with increased cognitive failures, while purposeful use could reduce mental load. Gloria Mark's research showed that individuals average about 47 seconds of focused screen time before switching tasks, with interruptions leading to a return time of around 25 minutes to the original task.

The presence of a phone, even when silent, can impair cognitive performance. The American Academy of Sleep Medicine warns that phone use in the bedroom can lead to sleep disruptions, with Amerisleep estimating that late-night scrolling costs Americans about 231 hours of sleep per year.

Frequent phone checks have been linked to increased anxiety and cognitive failures, highlighting the need for behavioral change. Not all screen time is harmful; certain digital engagements can be beneficial.

Lembke suggests strategies to reduce phone addiction, such as turning off notifications and taking intentional tech breaks. Scheduling specific times to check phones and keeping devices away from the bedroom can help mitigate the negative impacts of compulsive smartphone use.