I Pick Up my phone 100 times a day — I was honestly shocked
Are you Picking Up your phone 100 times a day? Here’s why it matters
Boy I hope this data is wrong, Steve Jobs.
I was casually reviewing my Screen Time stats last week (as you do), and something jumped out at me — the Pick Up count. Allegedly, I had picked up my phone over 700 times in a week, which averages out to 100+ pickups per day. As a life coach here in Melbourne, I was especially shocked. But it also sparked my curiousity...
The Phone Pick Up Habit: A New Normal?
From the moment we wake up, to the times we walk down the stairs, wait in line for coffee, or even during elevator rides — we pick up our phones. Let's be honest, the doomscrolling doesn’t discriminate against any of it’s tech victims. But is it really that bad?
I looked into it, and even though my partners Pick Up count was half of mine, it turns out globally I'm not alone. According to digital wellbeing research from RescueTime, Moment, and Statista, here's how phone pickups stack up:
📱 Average adult: 96–150 times per day
🧑🎓 Younger users (18–24): 150–200+ times per day (YIKES! - PSA for your kids!)
🔁 Heavy users: 200+ pickups per day
Even if many of these are brief (checking the time or notifications), the cumulative screen time adds up — typically 3 to 5+ hours a day.
When You Pick Up Your Phone, What Are You Missing?
Years ago, I made a small rule for myself:
“When I see something beautiful, I take 10 seconds to really look at it before I reach for my phone to capture or share it.”
One moment I remember vividly: riding a bus through frosty Lake Tahoe, watching the winding roads and fogged-up windows. I thought about my mum and how beautiful she would find it. I didn’t take a photo. I was there. And maybe that’s why I remember it so clearly.
Mont Royal - Montreal Canada
What If You Replaced 100 Phone Pickups With Something Better?
Here’s the mind-blowing part:
If you can pick up your phone 100 times a day, that means you already have the focus and capacity to repeat a habit 100 times a day. So what if we swapped out that habit for something meaningful?
🧘 100 mindful breaths
📖 100 pages read
🚶 100 minutes walked
💬 100 kind words said
🙏 100 reasons to be grateful
💪 100 crunches (if you're into that sort of thing)
Even doing 10 of these a day instead of 100 pickups would be transformative.
My Results After One Week of Awareness
After becoming more conscious of my own Pick Up habit, I didn’t create a strict plan or set any big goals. I simply kept the stat in mind and gave my phone a bit of a silent treatment. I really like what Elizabeth Gilbert recently said, before you reach for the person, place or thing - just pause.
📉 One week later: My pickups dropped to 65 per day.
No hardcore detox, just awareness. And honestly, I feel lighter.
The Real Benefits of Reducing Phone Pickups
🧠 Mental Health & Focus
Less anxiety & stress from constant notifications
Improved deep focus and reduced brain fog
Better sleep quality, especially at night without blue light
⏱️ Time & Productivity
Reclaim 1–2+ hours a day for hobbies, reflection or real rest
Get more done with fewer mental interruptions
❤️ Relationships & Presence
Be more present with family, friends, clients
Deepen conversations without the phone barrier
🛌 Physical Well-being
Less eye strain and digital fatigue
Better posture (goodbye, text neck)
💡 Improved Self-Awareness
Understand your patterns
Replace unconscious habits with intentional actions
Final Thoughts from a Melbourne Life Coach
If you’re feeling overwhelmed, distracted, or disconnected, your phone habits might be playing a bigger role than you realise. This isn’t about demonising technology — it's about regaining control and choosing where your attention goes.
So, the next time you reach for your phone, pause and ask:
“Do I really need to pick this up right now?”
Small awareness = big impact.
If you're ready to explore more mindful habits, productivity coaching, or support with life transitions, I offer one-on-one coaching right here in Melbourne or online. Let’s turn unconscious habits into conscious power.
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