How Turning Off Phone Notifications Made Me Less Anxious

Do Those Little Pings Really Matter?

Did you know the average person gets over 50 notifications per day? It’s wild—and most of us barely realize how much we’re checking our phones. Every ping, buzz, or flash feels urgent, pulling us out of whatever we’re doing. But what if we just… turned them off?

Why We Let Notifications Run Our Lives

Think about your day. You’re focused on a task, maybe working or reading, then suddenly: ping. An Instagram like, a new email, maybe a news alert. You glance at your phone—just for a moment—and that focus is gone. I used to tell myself I could ignore them. But deep down, I couldn’t. The more notifications I got, the more anxious I felt.

It’s not just me. Tons of people on Reddit talk about that same, low-level jitteriness. It’s like your brain is always on standby, waiting for the next interruption. No wonder it’s exhausting.

The Small Change That Actually Worked

So one quiet Sunday, almost on a dare, I did it. I turned off every notification—except calls and texts from family. That was it. No social media dings, no constant emails. Suddenly, my phone was… silent. Weirdly peaceful. Here’s what I noticed:

  • I checked my phone way less without realizing it
  • I started finishing stuff without losing my train of thought
  • My stress levels actually dropped (even my smartwatch agreed)
  • I slept better at night
  • I missed zero emergencies

My Friend Dan and the Fear of Missing Out

My buddy Dan is the classic group-chat junkie. When he visited last month, his phone was going off every five minutes. He finally switched it to silent (after a bit of persuading). He was sure he’d miss something important. But a few hours later, he realized he hadn’t missed anything, and he was way more locked into our conversation than usual. Now, his phone’s on silent most days—and he swears his FOMO is almost gone.

Would You Dare to Silence Your Phone?

Notifications are supposed to help, but most of the time, they just make us feel busier. Maybe the secret to less stress is turning more of them off. Have you ever tried it? What happened when you did?