Many individuals keep their phones permanently on silent, a behavior psychologists now link to nervous system regulation rather than communication preference. This shift often occurs after years of being on-call for others' emergencies.
Our bodies remember the stress of constant notifications and late-night alerts. Psychologist Ian MacRae explains that these alerts mimic danger, triggering cortisol spikes. For individuals who have consistently been the go-to person for friends, family, or colleagues, their nervous systems remain on high alert, struggling to relax.
Research indicates that each smartphone notification disrupts attention for about seven seconds, leading to cumulative cognitive interruption. Beyond distraction, constant alerts can increase stress, anxiety, and negatively impact emotional well-being, particularly for those accustomed to managing crises.
Executive coach Craig Dowden notes that the mere possibility of a call heightens the need for recovery. This constant state of preparedness keeps the nervous system on edge. The irony is that those most likely to silence their phones are often the ones who were previously most available, having internalized burnout culture.
Psychologist Kaja Perina compares phone notifications to unpredictable, intermittent jolts, akin to torture for laboratory rats. This unpredictability dysregulates the nervous system. While silencing notifications can reduce immediate interruptions, it can paradoxically increase the urge to check the phone due to uncertainty.
Ultimately, the true healing lies in trusting that the world can manage without immediate availability and that genuine emergencies will still be communicated. As psychologists Dr. Shireen Rizvi and Dr. Jesse Finkelstein state, our brains prioritize survival. Keeping phones on silent is a brain-driven effort to create necessary space from digital demands. For those who spent years managing others' crises, this healing is essential.