You know there are no new notifications, yet you unlock your phone again. Hindustan Times looked at this everyday habit on 1 November 2026 with expert input from Dr. Anitha Bharathan, Clinical Psychologist at Cadabam's Hospitals.
A habit reinforced by the brain's reward system
According to Dr. Anitha, repeatedly checking the phone when nothing has arrived is often a learned behavioural habit reinforced by the brain's reward system. Every time we unlock the screen, there is a chance of finding something interesting, socially rewarding or emotionally significant.
"This uncertainty can make the behaviour particularly persistent because the brain begins to anticipate a potential reward even when no actual notification has arrived," she told the publication. Over time, checking becomes an automatic response rather than a conscious decision.
Boredom, anxiety and fear of missing out
Dr. Anitha linked the behaviour to boredom, anxiety and discomfort with inactivity. For some people, reaching for the phone becomes a way to manage brief moments of uncertainty, loneliness or emotional discomfort. Instead of sitting with those feelings, they look for stimulation through messages, social media or other content, and the instant distraction reinforces the habit even when it leaves them unsatisfied.
The fear of missing out (FOMO) plays a part too. Worry about having missed an important message, update or opportunity can prompt repeated checks for reassurance. Environmental cues, such as keeping the phone within reach or seeing others on their devices, can also trigger the urge.
When checking becomes a coping mechanism
"The important distinction is between occasional checking and a pattern that interferes with daily functioning. If someone finds it difficult to concentrate, feels restless when separated from their phone or checks it repeatedly despite wanting to stop, it may indicate that the behaviour has become an ingrained coping mechanism," Dr. Anitha explained.
The answer isn't necessarily to give up the phone, but to become more aware of the triggers. She suggested turning off non-essential notifications, keeping the phone out of immediate reach during focused work, and practising short periods of being comfortable without stimulation to break the automatic cycle. Read more about internet addiction and its treatment.
If compulsive phone use, restlessness or difficulty focusing are affecting you or someone you love, Cadabam's Hospitals' psychologists and psychiatrists can help. Call +91 97414 76476 for a confidential consultation.