Kiwis check their phones up to 50 times an hour - at a cost to our health

Today is International Unplugged Day, billed as the day for people to switch off their devices. And with Kiwis reportedly checking their phones up to 50 times an hour, and 88% of us going to bed feeling stressed, powering off for 24 hours might not be a bad idea. James Ball reports.

Kiwis are checking their devices up to 50 times an hour, leaving them stressed, distracted and struggling to relax as the constant stream of notifications interrupts crucial time to wind down in the evening and subsequently disrupts sleep, new research has revealed.

According to a survey conducted on behalf of Kindle, nearly 70% of 2000 adults admitted to checking their phones once they were in bed, contributing to difficulties in both falling asleep and staying asleep.

Neuroscientist Dr Mark Williams told 1News that our brains interpret a notification sound or vibration as something that requires immediate focus.

"They either beep or they buzz, and that to our brains is a signal that there could be something out there which is dangerous, and so each time that happens, we're put on high alert, our fight or flight response goes off."

In today's digital world, Williams said our brains were "constantly adapting" to an environment where our flight or fight response was being triggered. "That's going to impact later on when we're actually trying to go to sleep, because we're going to be constantly thinking there's something we need to attend to."

The notifications take a huge toll during daytime hourse too. Focus and concentration are vital skills that allow us to process information, store memories, and spark creativity. But notifications continuously disrupt this process.

"Each time our attention is diverted by a notification it takes 60-90 seconds to refocus back on the task that we were originally doing."

And distractions don't just occur with notifications. More than three quarters (78%) of respondents check devices regularly in the hope a new notification — some up to 50 times an hour.

Williams said that, as with other addictions, notifications can trigger the release of the 'feel-good' hormone dopamine, leading to us checking our phones compulsively in search of that next hit.

High states of constant stress lead to a myriad health issues, from impacts on cognitive function to bowel problems.

"There are whole range of medical problems that are associated with being in a high-stress environment constantly, and that's basically what a lot of us are in at the moment," he said.

So how can we break free from this cycle of distraction? For those struggling to disconnect from their devices, the good news is that small changes can make a big difference.

Social media influencer Matt Hey, whose career revolves around staying connected, has found a way to manage the constant influx of notifications and improve his well-being.

"It's difficult when you're entire career relies on notifications," he admitted.

The biggest thing he learned was that his brain switched off "so much easier" when he stopped using his phone right up until he went to sleep .

"I have a better sleep, and I feel more rested than if I was to scroll or check notifications and reply to comments until I fall asleep."

For Hey, reading became a crucial part of his wind-down routine.

His advice for those struggling with notifications? Start small. "It’s not about locking your phone in a box for a week and doing really extreme measures; it’s just baby steps."

Gradually introducing habits like reading or setting the phone to 'do not disturb' before bed could help people break free from the constant cycle of checking. "It’s about making a whole experience out of it, and not trying to force yourself to just put the phone down, but doing things that almost make you forget your notifications are even there."

Williams suggested a first-step to disconnection could be downloading an app onto your device that monitors your activity, such as Screen Time for iOS.

"People are really surprised when they're spending several hours doom scrolling on social media, and they go 'wow, I don't actually want to be doing that'."

A next step might be turning off unnecessary notifications, he said. "You don't need emails all the time, you don't need all these other apps notifying you all the time."

FOMO, or fear of missing out, was a big barrier for people to disconnect from their notifications, Williams said, adding that a reframing of the concept was needed.

"I think something that we all need to start realising is that we're giving up our time and our lives so that these tech gurus over in the US can buy another rocket to fly to Mars or whatever they want to do.

"We're actually losing our time and we're giving it to tech companies so that they can make lots of money, rather than actually doing things that are good for us."

This research was conduct by Censuswide with 2000 adults in New Zealand between February 14 and February 25, 2025.