What Your Phone's 'Body Count' Says About Your Brain Health

When was the last time you performed a task, waited for an appointment, or worked on a project and didn’t check your phone on multiple occasions throughout? Though it may seem harmless, the simple act of impulsively picking up your smartphone on a day-to-day (or, perhaps hour-to-hour) basis, or your phone’s ‘body count,’ may be doing a lot more to your brain than you think.

Today, neuroscientists and digital behaviour experts are looking at the running tally of how many times you actually check for notifications, missed calls, or simply pick up your device to doomscroll as a legitimate brain health metric, linking it to symptoms of digital overload and declines in fundamental mechanisms, including attention, memory consolidation, and stress regulation. Chances are, you’ve probably felt this yourself. Data suggests that, on average, people spend 4 hours and 37 minutes on their phones each day, picking them up to check them an average of 58 times.

We wanted to dig into the topic to really understand what's going on in our brains, so we spoke to cognitive strategist Natalie Mackenzie, BSc, MSc, to identify exactly what your device’s ‘body count’ is doing to your grey matter. 

What’s actually happening when we’re constantly picking up our phones?

Though it may feel like a welcome distraction to what’s going on in front of you — whether that’s an overflowing inbox, a film you’re not paying attention to, or your relatives checking in on your life plans — constantly monitoring your phone for notifications, texts, and calls has more repercussions than you realise. “Every time you pick up your phone, your brain treats it as a shift in task,” says Mackenzie. “Even if you only glance at the screen for a few seconds, the prefrontal cortex, your executive control centre, has to reorient, assess what it is looking at, decide whether it requires a response, and then attempt to return to whatever it was doing before.”

You’ve probably felt it yourself, the need to re-focus on the task that you were midway through before you started scrolling. “That process has a cognitive cost every single time,” continues Mackenzie. “Most people are doing it somewhere between 80 and 150 times a day, without registering that each one of those moments is drawing on a finite pool of cognitive resources.” 

Why your brain treats notifications like a slot machine

Ever felt the dopamine-fuelled, feel-good rush that comes from getting that buzz on your phone? It’s exactly what big tech companies want you to feel, says Mackenzie, who has over two decades of experience in cognitive health. “These systems were designed deliberately to exploit a very specific feature of how the brain learns, as dopamine’s primary role is in anticipation and reward prediction.”

Dopamine, Mackenzie points out, is the primary driver that makes us want to pick up our phones, where both the reward (the notification) and the anticipation (the act of picking up the phone itself) provide “variable reward schedules, where the reward is unpredictable”. She also notes that this mechanism is one of “the biggest drivers of compulsive behaviour.”

The neuroscience of constant phone "pick ups"

Mackenzie notes that several things happen simultaneously and compound each other. "First, the orienting response. The brain has an automatic system for detecting change in the environment," she explains. "A notification sound, a screen lighting up, even the anticipation of one triggers this system and pulls attention involuntarily toward it". This ancient, hardwired mechanism is designed to keep us alert to threats and opportunities. "The brain that is perpetually checking, perpetually anticipating, perpetually half-listening for the next ping is not a brain at rest between tasks, but a brain running a permanent background scan, a periscope of alertness constantly sweeping for stimulation, for novelty, for the next thing".

This state of continuous low-grade vigilance means we "carry the interruption internally, primed for distraction even when the phone is face down and silent". Furthermore, each interruption leaves "attentional residue," a portion of cognitive bandwidth that remains partially allocated to the previous task. "The result is that you are never fully present in whatever you are doing. Always operating with partial attention, and partial attention produces partial results". Over time, these patterns weaken the neural pathways responsible for sustained focus. As the brain operates on a "use it or lose it" principle, the pathways associated with deep attention get progressively less practice and become harder to access when actually needed.

How chronic screen exposure affects memory and mood

Sleep disruption is one of the most direct routes for reduced memory consolidation ability, Mackenzie says. Since deep sleep is when the brain consolidates learning and transfers information into long-term storage, "consistently disrupted sleep does not just make you tired but impairs the brain's capacity to retain and organise information". And our phones make this scenario all the more likely by emitting short-wavelength blue light, which may suppress melatonin production and delay sleep onset.

Many people who feel their memory has deteriorated are actually experiencing the "downstream consequences of chronically poor sleep", says Mackenzie.

There is also a subtler memory effect that comes from our obsessive phone habit. "When we know information is retrievable on demand, the brain is less likely to encode it deeply in the first place. We remember where to find things rather than the things themselves."

As for the already complex task of mood regulation, Mackenzie observes that people who are already stressed or depleted tend to use their phones more. "Scrolling when anxious rarely produces calm. It tends to keep the nervous system in a state of low-grade arousal that makes genuine rest and recovery harder to reach," she says.

What your usage patterns might actually be telling you

When you get to the end of the week and see your total "pick up" count for the week, it's actually giving you a whole lot more data than simply screen time. Those patterns can signal our underlying cognitive or emotional state. "Compulsive checking in the middle of focused work is frequently a signal of anxiety or cognitive overload, the brain seeking stimulation or relief from the discomfort of a demanding task," Mackenzie says. As for late-night scrolling — which we've all been guilty of at some point — it often reflects an inability to wind down, indicating a "chronically overactivated nervous system".

Reaching for the phone during moments of stillness, such as in a queue or waiting room, suggests a "significantly reduced tolerance for low stimulation states". This tolerance is vital, as "the capacity to sit with boredom without immediately seeking relief is closely linked to the capacity for deep, sustained thinking". Mackenzie adds, "We need to be bored more to activate the creative parts of our brain as well".

Practical ways to lower your brain's daily load

If your phone's pick-up count is super high, the most effective strategies are environmental rather than willpower-dependent. Mackenzie recommends turning off all non-essential notifications entirely. "Every notification that arrives, even one you choose not to act on, triggers the orienting response and costs attention. Removing the trigger removes the cost".

During focused work, creating physical distance is an essential tactic in reclaiming these biological processes and reducing the time spent reaching for a device. "Research has found that the mere presence of a smartphone nearby, even face down and silent, can reduce available cognitive capacity, as part of the brain continues to work at resisting the temptation to check it," says Mackenzie. Putting the phone in another room "removes that hidden drain entirely".

Some people have found success in reducing their pick-up count by using Brick, a product that locks you out of your apps until you physically tap your phone onto a small plastic "brick." Another quick tip? Turn your phone's colour settings to grayscale to make the apps less colourful, appealing, and importantly, reducing that dopamine rush you feel when you look at it.

Mackenzie also suggests "batching" your phone checks by deciding in advance when you will look at the phone, perhaps in three or four designated windows throughout the day instead of... 50.

And of course, keeping the phone out of the bedroom is key, as "sleep is the single most important thing you can do for cognitive function and it is being consistently undermined by the presence of a device the brain associates with alertness, social connection, and unpredictable reward".

The end goal here, Mackenzie says, is to ensure the phone is a "deliberate tool rather than a reflex, used with intention rather than reaction."

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