Psychology of Simplicity: How Fewer Notifications Can Reduce Stress

Do you feel like your phone buzzes nonstop? According to several studies, most people get between 50 and 100 notifications a day. And for some groups with more extreme smartphone habits—like college students—that number can skyrocket to 400+ notifications daily.

We’ve reached a point where staying connected often means staying interrupted. It’s no wonder so many of us are looking for ways to reduce the noise. Research shows that constant interruptions can impact productivity, increase feelings of stress and make it harder to pay attention. So it makes sense that people are exploring how dialing down notifications might help them feel calmer and more in control.

In this post, we’ll dig into the psychology behind simplicity and whether having fewer notifications is the right move to reduce stress in your everyday life.

Notifications and the stress response

Nearly 60 percent of Americans feel they use their smartphone “too much.” For many, that feeling comes with a growing desire to break their cell phone addiction and regain a sense of control. After all, those constant notifications do more than grab our attention—they trigger stress.

Interruptions, in any form, take a mental toll. In a study from UC Irvine, participants who were interrupted while completing a task experienced more stress, frustration and time pressure.

Another study found that when people kept alerts on and their phones close, they reported more inattention, hyperactivity-like symptoms and lower productivity compared to times when they silenced notifications and set their phones aside. Even more concerning, a survey of 300+ undergraduate students found that interruptive notifications were positively correlated to boredom proneness, anxiety and even depression.

Why does this happen? One possible explanation is that notifications increase our tendency to favor the present, encouraging impulsive reactions and short-term thinking over long-term planning. That constant pull to check, respond and engage drains our mental energy and increases stress levels without us even realizing it.

So, what can we actually do to manage it and support positive mental health?

Turn off notifications… but it’s not that simple

“Just turn off notifications” is probably the most common piece of digital wellness advice out there. And sure, it sounds simple. But does it actually work? Well, yes and no. Research paints a more complicated picture.

Some studies show real benefits. One of the studies we mentioned above found that participants reported less inattention and better productivity when they silenced alerts and kept their phones out of reach than when they didn’t. Fewer interruptions meant fewer chances for their focus to divert elsewhere.

But other research tells a different story. In a week-long experiment where people disabled notifications entirely, there wasn’t much change in screen time or how often participants checked their phones. In fact, taking notifications away seemed to create a new problem: the increased fear of missing out (FOMO). Without notifications, they worried they were missing something important and felt more anxious.

So does turning off notifications actually reduce stress ? Turns out, it may depend on who you are and how you do it.

What works? Stress reduction activities backed by research

If turning off notifications isn’t a magic button, what does help?

One potential answer comes from the study that showed positive results: participants didn’t just silence alerts but also kept their phones out of sight. That combination may matter. For many of us, grabbing the phone is automatic. Even researchers who ran the one-week “no notifications” experiment acknowledged that smartphone use is so habitual, a week likely isn’t long enough to see meaningful change.

There’s also the human factor. Whether turning off notifications helps depends a lot on your personal mental models around tech, specifically FOMO (fear of missing out) and telepressure (feeling socially obligated to respond quickly).

One study found that disabling notifications is most effective for people who score low or medium on FOMO and low on telepressure. In other words, if you’re someone who doesn’t get stressed about missing updates or replying instantly, turning off notifications may be an effective way to reduce stress and strain. You might even enjoy the growing trend of switching to a “simple dumb phone” for focused work blocks.

Another experiment tested batching notifications instead of turning them off completely. The findings were interesting and actionable:

• Getting alerts once an hour didn’t change much. People still felt interrupted.
• Bundling notifications just three times a day reduced stress and boosted well-being.
• Switching off alerts entirely caused more anxiety and more FOMO.

The takeaway? While “less is more,” none isn’t necessarily the best. You don’t have to quit notifications cold turkey. Many people feel better when they shift to a notification schedule that fits into their routine rather than disrupts it. When notifications are predictable and limited, you give yourself the space needed for stress reduction and more consistent focus.

Simple shifts can help you reduce stress

At the end of the day, you don’t have to overhaul your life to reduce notification-related pressure. The research shows that even small, intentional changes can help reduce stress, especially when you choose approaches that fit your habits and personality.

Start small, track how you feel over weeks and adjust as you go. Whether it’s batching alerts, keeping your phone out of sight or finding other ways to reduce phone anxiety, these tweaks can make it easier to relax and focus on what matters most to you.

FAQs

Do fewer notifications reduce stress?

Yes, reducing notifications can lower stress by minimizing constant interruptions. However, turning them off completely can increase anxiety for people who worry about missing updates.

How can I reduce phone anxiety?

Try batching notifications, keeping your phone out of sight during focused work or silencing alerts selectively instead of turning everything off. Start small and adjust based on your habits and comfort level.

What are the benefits of turning off notifications?

Fewer alerts can improve focus, reduce impulsive checking and help you feel more in control of your time. For people with low FOMO or telepressure, it can significantly decrease stress and boost well-being.