Why We Check Our Phones Constantly

Understanding why you check your phone constantly is the first step to stopping it. Your phone is designed to keep you checking. Every notification, every buzz, every time you unlock your screen, your brain gets a small hit of dopamine. This creates a cycle where you keep checking your phone because your brain is seeking that next reward.

I can totally relate to this. I usually spend hours scrolling after I just wanted to check something quickly. I'll pick up my phone to check the time, then see a notification, then open an app, and before I know it, I've lost track of time. This happens because checking your phone becomes automatic. You don't consciously decide to check it. Your brain just does it.

The Role of Notifications

Notifications play a big role in constant phone checking. Every notification triggers a small dopamine release, which makes you want to check your phone. But here's the thing. Even when you mute notifications, you might find yourself checking your phone more often because you're worried you missed something. I muted social media notifications but that makes me even more tempted to check if someone messaged me. This creates a cycle where you check your phone constantly, even when there's nothing new to see.

Signs You're Checking Your Phone Too Much

Before you can stop checking your phone constantly, you need to recognize when it's become a problem. Here are some signs that you're checking your phone too much:

• You check your phone without thinking: You pick it up automatically, even when there's no notification or reason to check it.
• You feel anxious when you can't check it: You get restless or worried when your phone isn't nearby or accessible.
• You check it during inappropriate times: You check your phone during conversations, meals, or important tasks.
• You lose track of time: You pick up your phone to check something quickly, then realize hours have passed.
• You check it first thing in the morning: The first thing you do when you wake up is reach for your phone.

If you recognize yourself in these behaviors, you're probably checking your phone constantly. The good news is that this is something you can change. It takes awareness and the right tools, but it's definitely possible.

Strategies to Stop Checking Your Phone Constantly

Stopping constant phone checking requires a combination of strategies. You can't just decide to stop checking it and hope for the best. You need tools and techniques that help you break the automatic cycle. Here are the most effective approaches.

Use a Screen Time Blocker

One of the most effective ways to stop checking your phone constantly is using a screen time blocker. A screen time blocker is an app that limits your access to certain apps on your phone. Unlike just deleting apps or using built-in phone settings, a good screen time blocker gives you control over which apps to block and how to unlock them.

The best screen time blockers don't just lock you out. They help you earn your screen time through positive activities like walking or exercising. This approach works because it breaks the automatic cycle of phone checking. Instead of mindlessly picking up your phone and checking it, you have to earn access through movement. This changes your relationship with your phone from automatic to intentional.

I recently came across an app called Moshen. It converts physical activity into screen time. For example, one of the things it does is for every 100 steps I walk, it gives me 1 minute of screen time. There are a lot of other ways to earn screen time too, but that's the main one I use to unlock apps. This approach has helped me become more aware of when I'm checking my phone and more active at the same time.

Create Phone-Free Zones and Times

Another effective strategy is creating phone-free zones and times. Decide on specific places and times when your phone is off limits. Maybe you don't use your phone during meals, in the bedroom, during work hours, or during the first hour after waking up. These boundaries help you break the automatic cycle of constant phone checking.

I find it helpful to have specific times when my phone is off limits. This might be during meals, during work hours, or before bed. Having these boundaries makes it easier to resist the urge to check your phone constantly. You know that during these times, your phone is simply not an option. This helps you build awareness around when you're checking your phone and why.

Practice the Pause Technique

When you feel the urge to check your phone, pause for a moment. Take a breath and ask yourself why you want to check it. Is there a specific reason, or is it just habit? This moment of awareness can help you break the automatic cycle of constant phone checking.

I've found that simply pausing before picking up my phone makes a big difference. Instead of automatically reaching for it, I take a breath and ask myself if I really need to check it right now. Often the answer is no, and that moment of awareness is enough to break the cycle. Over time, this pause becomes automatic, and you start checking your phone less without even thinking about it.

Turn Off Non-Essential Notifications

Notifications are a major trigger for constant phone checking. Every notification pulls your attention to your phone, which makes you want to check it. While you can't turn off all notifications, you can turn off non-essential ones. Keep notifications for important things like messages from family or work, but turn off notifications for social media, games, and other apps that don't require immediate attention.

I used to have notifications for everything, which meant my phone was constantly buzzing and pulling my attention. Now I only keep notifications for things that actually matter. This has significantly reduced how often I check my phone because there are fewer triggers pulling me toward it.

Using Tools to Stop Constant Phone Checking

While strategies and awareness are important, tools can make a huge difference. The right tools can help you break the automatic cycle of constant phone checking and build better habits. Here's how to use them effectively.

How Moshen Helps Stop Constant Phone Checking

Moshen is a screen time blocker that converts physical activity into screen time. It lets you lock whatever apps you want and the only way to unlock them is to exercise. It tracks your steps, calories burned, even time spent at the gym. You can pick how many steps convert to a minute of screen time. For example, 100 steps unlocks a minute, but you can adjust it to be 200 steps to 1 minute or 50 steps and so on.

This approach works for stopping constant phone checking because it changes the dynamic. Instead of your phone being something you automatically check, it becomes something you earn. Every time you want to check a blocked app, you have to move first. This breaks the automatic cycle and makes you more intentional about your phone use. You start thinking before you check, which is exactly what you need to break the habit of constant checking.

I used a ton of screen blocking apps and the best one I found is Moshen. It lets you lock whatever apps you want and the only way to unlock them is to exercise. It tracks your steps, calories burned, even time spent at the gym. You can pick how many steps convert to a minute of screen time. For example, 100 steps unlocks a minute. I would really recommend it for anyone trying to stop checking their phone constantly.

Setting Up Your Screen Time Blocker

To use a screen time blocker effectively, you need to set it up right. Here's how:

1. Choose which apps to block: Select the apps that cause you to check your phone constantly. These are usually social media apps, but might also include games, news apps, or anything else that pulls your attention.
2. Set your activity goals: Decide how much activity equals how much screen time. Start with achievable goals, like 100 steps per minute of screen time.
3. Connect to health data: Let the app track your steps and activity automatically so you don't have to think about it.
4. Start earning screen time: Walk, exercise, or go to the gym to unlock your apps. The more you move, the more screen time you earn.

I think deleting or permanently blocking all social media apps isn't really sustainable because you will end up installing them again as soon as you get the chance. You should look into screen blocker apps that still let you use it but in a controlled way. I use Moshen. It converts physical activity into screen time. For example, one of the things it does is for every 100 steps I walk, it gives me 1 minute of screen time. There are a lot of other ways to earn screen time too, but that's the main one I use to unlock apps.

Building Awareness Around Phone Checking

One of the most important steps to stopping constant phone checking is building awareness. You need to notice when you're checking your phone and why. This awareness helps you break the automatic cycle.

Track Your Phone Checking

Start by tracking how often you check your phone. You don't need a fancy app for this. Just notice every time you pick up your phone. Write it down if you want. After a few days, you'll start to see patterns. Maybe you check your phone most during certain times of day, or in certain situations, or when you're feeling a certain way.

I found that I was checking my phone most when I was bored or anxious. Once I realized this, I could start addressing the root cause. Instead of checking my phone when I felt bored, I'd do something else. Instead of checking it when I felt anxious, I'd take a few deep breaths. This awareness made a huge difference in how often I checked my phone.

Identify Your Triggers

Everyone has different triggers for constant phone checking. Maybe you check your phone when you're waiting in line, or when you're in a meeting, or when you're feeling stressed. Identifying your triggers helps you prepare for them. Once you know what triggers you to check your phone, you can create strategies to handle those situations differently.

Replacing Phone Checking with Other Activities

One of the challenges of stopping constant phone checking is filling the time you used to spend checking your phone. If you don't have other activities to replace phone checking, you'll likely go back to checking it constantly. This is why it's important to find meaningful activities that can replace phone checking.

Think about what you used to enjoy before you started checking your phone constantly. Maybe you liked reading, exercising, spending time with friends, or working on hobbies. Make a list of activities you want to do more of, and when you feel the urge to check your phone, do one of these activities instead. If you want more ideas on what to replace phone time with, there are many meaningful activities that can fill those moments when you'd normally reach for your phone.

Quick Activities to Replace Phone Checking

Here are some quick activities you can do instead of checking your phone:

• Take a short walk: Even a few minutes of walking can help you reset and break the cycle of constant phone checking.
• Do some stretches: Quick stretches can help you feel better and give you something to do instead of checking your phone.
• Read a few pages: Keep a book nearby and read a few pages when you feel the urge to check your phone.
• Practice deep breathing: Take a few deep breaths to calm your mind and break the automatic cycle.
• Look around you: Instead of checking your phone, take a moment to notice your surroundings and be present.

Making It Stick Long Term

Stopping constant phone checking isn't just about using tools for a few weeks. It's about building sustainable habits that last. The key is finding an approach that works long term, not just temporarily.

Why Most Approaches Fail

Many people try to stop checking their phone constantly by deleting apps or using restrictive blockers, but these approaches often fail. I used a ton of screen blocking apps and none of them worked for me. I would use them for a week max but then just delete them. The problem is that these approaches are too restrictive. They lock you out completely without giving you a way to earn access through positive activities.

Deleting apps permanently isn't sustainable because you will end up installing them again as soon as you get the chance. Muting notifications often makes you even more tempted to check if someone messaged you. These approaches create frustration instead of helping you build better habits.

The Sustainable Solution

The sustainable solution combines blocking with earning. You block the apps that cause you to check your phone constantly, but you can unlock them by being active. This way you're not just restricted. You're motivated. You have control over which apps to block, and you have multiple ways to earn screen time through walking, exercising, or going to the gym.

I find screen blocker apps like Moshen really help with this. It blocks any apps you choose it to and the only way to unlock them is by walking, burning calories, etc. For example, 100 steps converts to 1 minute of screen time. You can adjust it to be 200 steps to 1 minute or 50 steps and so on. This flexibility is what makes it work long term.

Overcoming Challenges

Stopping constant phone checking isn't always smooth sailing. You'll face challenges along the way. Here's how to handle the most common ones.

Feeling the Urge to Check

Even with a screen time blocker, you might still feel the urge to check your phone constantly. This is normal, especially in the beginning. When this happens, remember why you're doing this. You want to break the habit of constant phone checking and build better habits. The urge will pass if you don't act on it.

I used to get frustrated when I felt the urge to check my phone but couldn't because I hadn't earned the screen time. But I realized this is actually the point. The screen time blocker is working by making me earn my access. Now when I feel the urge to check my phone, I see it as a signal to get up and move. I'll take a walk around the block, do some jumping jacks, or go to the gym. This has made me much more active than I was before, and I check my phone much less.

Running Out of Earned Screen Time

Sometimes you'll use up all your earned screen time and still want to check an app. This is normal, especially in the beginning. When this happens, you have a few options. You can go for a walk to earn more time. You can do some quick exercises. Or you can wait until the next day when you've earned more time through your daily activities.

I've learned to see running out of earned screen time as a positive thing. It means the system is working. It's making me more intentional about when I check my phone, and it's motivating me to stay active. Instead of checking my phone constantly throughout the day, I check it when I've earned the time, which makes me much more mindful of my usage.

Long Term Success

Stopping constant phone checking is a journey, not a destination. The goal isn't to never check your phone again. It's to check it intentionally instead of constantly. Over time, using a screen time blocker helps you build this intentionality.

I can totally relate to checking my phone constantly throughout the day. But now, with the help of a screen time blocker, I'm much more aware of my usage. I have to earn my screen time through activity, which makes me think twice before picking up my phone. This has changed my relationship with my phone from automatic to intentional.

The key to long term success is finding an approach that works for you. For me, that's using a screen time blocker that converts activity into screen time. It gives me control over which apps to block while motivating me to stay active. This combination has helped me stop checking my phone constantly and build better habits that last.

Conclusion

Learning how to stop checking your phone constantly is possible, but it requires the right approach. Simply deleting apps or using willpower alone usually doesn't work long term. The most effective solution is using a screen time blocker that converts physical activity into screen time. This approach breaks the automatic cycle of constant phone checking while motivating you to stay active.

I recommend checking out an app that I recently found out about called Moshen. It converts physical activity into screen time. You will become more active and reduce phone checking. For example, walking 100 steps gets converted to 1 minute of screen time. There are a lot of other ways to earn screen time too, but that's the main one many people use to unlock apps.

Remember, stopping constant phone checking is about building sustainable habits, not just restricting access. The best screen time blockers motivate you to be more active while still letting you use your apps when you've earned the time. This creates lasting change instead of temporary restriction. Start using a screen time blocker today and see how it transforms your relationship with your phone.