How phone notifications affect the brain, focus and sleep quality

From morning to night, our attention is constantly bombarded with notifications from various devices – phones, watches, laptops and tablets. Research shows that this kind of digital overload has serious consequences for our concentration, productivity, and even mental health.

According to a study conducted by “Amazon Kindle”, more than half of people feel constant deconcentration and difficulty focusing on daily tasks precisely because of frequent notifications. For example, more than a quarter of Australians receive notifications even just before bed, further contributing to feelings of stress and exhaustion.

How notifications affect the brain and work efficiency

Any audible or visual notification automatically demands attention, activating parts of the brain responsible for cognitive control. Neuropsychologist Dr. Mark Williams explains that this constant switching of attention from one task to another exhausts mental capacity, reduces productivity and increases the possibility of mistakes.

In addition, the constant need to check devices develops addictive patterns. Notifications stimulate the release of dopamine, creating a sense of reward and making us seek new information again and again. According to the same survey, three quarters of people admit to checking their devices at least once an hour.

Consequences for sleep and health

The habit of checking notifications in the evening directly affects the quality of sleep. More than half of the respondents say that they go to bed later than they planned, due to constantly looking at screens. In the long term, this can lead to chronic exhaustion and increased stress levels.

How to reduce dependence on notifications?

Dr. Williams recommends a few simple steps:

• Turning off notifications for unnecessary applications and using “do not disturb” mode.
• Setting a time to check messages and e-mails , to avoid constant distraction.
• Turning off the device at least an hour before going to sleep , which allows the brain to calm down.
• Replacing screen time with reading a book can be a great way to relax and break the digital cycle.

In today’s digital environment, finding a balance between technology and mental health is becoming increasingly important. Controlling notifications and consciously managing screen time are keys to maintaining focus, productivity and overall well-being.