Study shows Kiwis check phones too often

Saturday was International Unplugged Day, a reminder to take a break from screens.

New research shows that some New Zealanders check their phones up to 50 times an hour, leading to stress, distraction, and poor sleep. With 88% of people feeling stressed before bed, experts suggest reducing screen time for better health.

A survey of 2,000 adults found that nearly 70% check their phones in bed, making it harder to fall and stay asleep. Neuroscientist Dr. Mark Williams explains that each notification—whether a beep or a buzz—triggers the brain’s “fight or flight” response, keeping people on high alert. Over time, this can make it difficult to relax and sleep properly.

During the day, constant notifications also harm focus and creativity. Williams says that every time someone checks their phone, it takes 60–90 seconds to refocus on their original task. Many people check their devices even when there’s no new notification, driven by the brain’s craving for dopamine, a “feel-good” chemical. This cycle of distraction can lead to stress-related health problems, including digestive issues and trouble concentrating.

So how can people break free from screen addiction? Social media influencer Matt Hey suggests taking small steps. He found that putting his phone away before bed helped him sleep better. Instead of scrolling, he now reads a book to relax.

Dr. Williams recommends using apps like Screen Time to track phone usage. Many people are shocked to see how much time they actually spend on their devices. Turning off unnecessary notifications can also help. He reminds people that limiting phone use isn’t about missing out—it’s about taking back control of time and well-being.