Does Your Phone Check Too Frequently? Recent studies indicate we check our phones an average of 58 times daily; while some of those calls might serve a specific function (work or connecting with friends), many more simply seem random or unnecessary. So where did compulsive phone checking come from?

How an Obsessive Phone Checking Habit Commences
Soon after you check your phone, dopamine levels in your mind begin to spike. Dopamine, otherwise known as the “feel good” hormone or pleasure chemical released upon anticipating something which makes you happy, feels wonderful – like when posting to social media your likes, comments and new followers start piling on. Dopamine begins its rise even faster then.

As soon as your likes or engagement do not materialize, dopamine levels decrease, creating the feeling that something has gone amiss, compelling you to constantly check or refresh to determine whether there has been any discrepancies.

However, many do get what they expect and their dopamine levels increase – which feels good!

Continued repetition of behaviors (desiring more dopamine when its levels rise and scrambling to rebuild it if its drops) becomes an addictive pattern, training your mind into seeking ever more dopamine – and phone checking becomes compulsive and addictive in its own way!

Below are six signs that compulsive phone checking needs to be managed; these indicators must be monitored closely in order to effectively control this practice;

1 Rising at Night to Check Phone

It can be easy to rationalize compulsively checking your phone as “no biggie”, however for those waking up during the night just to do this, your behaviour has likely grown out of hand and become compulsive.

Keep your phone secure all night by plugging it into the farthest power socket from your mattress – rather than sleeping with it right next to your hands.

2 Conduct periodic system audits when so little time has elapsed to allow any real modifications in performance to take place.

Checking back frequently to see if anyone new has engaged a undergo is certainly no cause of alarm, however when that check frequency hits every few seconds or less that should certainly raise some concern. Aim to increase the time between checks by expanding or shortening time gaps that have shortening.

3 Revamp larger more quickly in hopes that something fresh might arrive

Everyone understands apps can stop working or WiFi/cellular data connections can experience interruptions; therefore, refreshing regularly looking out for something new may be useful; but excessive checking could prove unhealthy – limit yourself to no more than one refresh per confirmation and be strict with yourself!

4 Spending too long refreshing

Once you post something, there are various actions you could be performing afterward on each app – checking friends’ updates, liking content posted by them or leaving suggestions – however if all that your phone seems to do each time is refresh the application – beware.

5 Establish Limits that Break Immediatetley

It may have become apparent to you that your behaviour was spiralling out of control, so in response you might decide to set limits on when and for how long you check and retrieve your phone. If such limits become impossible to meet you may need someone to intervene to take possession of it for some period or make you accountable –

6 Feeling Powerless and Offended with Myself

If your behavior has escalated uncontrollably and is negatively affecting the rest of your life, getting help should not be ignored; consult an educator, reach out for support at home or let loved ones know you need support immediately – do not trivialise it by bearing with it alone.

My Thoughts Has Too Many Tabs Open is available now as an in-depth resource on managing compulsive and addictive behavior around your smartphone, as well as creating healthy balance with technology.

Summary for This Article Define Six Indicators of Compulsive Cellphone Checking Habits (CCH).

Are You Phone Testing Too Excessively? Here are six indicators of compulsive phone checking behavior and a way to manage and stop it – plus one possible way back!