The Benefits of Keeping Your Phone on Silent

Written by Stephanie Underwood, RSW

The Benefits of Keeping Your Phone on Silent for Mental Health

In a world built to grab your attention, keeping your phone on silent isn’t a minor tweak, it’s a powerful act of mental hygiene. Backed by research, this habit reflects conscious self‑regulation, improved focus, emotional balance, and more intentional connections. Let's get into the benefits of keeping your phone on silent, and trust me - there are many.

A Longitudinal, diary‑based studies reveal that individuals high in conscientiousness are more likely to mute notifications and resist impulses, deliberately deciding when their attention matters most. Keeping your phone on silent may seem like a small behavioral choice, but it’s often a reflection of something deeper: a high degree of self-control and a strong internal compass. People who adopt this habit tend to fall into a personality category that psychologists refer to as “high in conscientiousness.”

Conscientiousness is one of the five major traits in the Big Five personality model, and it’s associated with characteristics like discipline, reliability, organization, and intentionality. Research has consistently shown that individuals who score high on conscientiousness are better at regulating distractions and delaying gratification, two essential skills in a world designed to hijack our attention.

A 2020 study published in Computers in Human Behavior found that people who intentionally limit notifications on their phones or use features like “Do Not Disturb” tend to experience lower stress, better focus, and improved time management. They’re not simply trying to escape technology, they’re actively managing their digital environment in service of their values. In other words, they don’t let their phone control them. They control the phone. This boundary-setting behaviour isn’t about avoidance, but about intentional access. They decide when and how they engage with technology, rather than allowing it to dictate the rhythm of their day. The silence on their phone becomes symbolic: it represents a boundary not just with others, but with themselves. It’s a declaration of autonomy in a culture where constant connectivity is the norm.

In Buddhist philosophy, this practice mirrors the concept of “right effort” (samyak-vyāyāma) , the conscious decision to prevent unwholesome distractions from arising, while cultivating focus and presence. By eliminating unnecessary noise before it has the chance to infiltrate the mind, these individuals conserve their cognitive and emotional energy for what truly matters. Over time, this form of boundary maintenance reinforces a sense of inner authority. It says:

“My time is valuable. My focus is sacred. And not everything deserves my immediate attention.”

Guarding Your Focus & Mental Resources

The Brain Drain experiments (University of Texas & Chicago) confirmed that even having your phone present, even on silent, reduces working memory and fluid intelligence. Simply leaving it in another room improved performance significantly. In an attention economy, focus isn’t just a luxury, it’s a currency. And the cost of distraction is far higher than most people realize. Every time a notification goes off, even if we don’t check it, our brain experiences a micro-interruption. According to a meta-analysis published in Human Factors (Altmann et al., 2014), even brief interruptions can significantly impair our ability to complete tasks accurately. The brain must reboot its working memory after each distraction, which not only reduces productivity but increases mental fatigue and error rates.

Now, consider how often notifications come in texts, emails, app updates, news alerts, social media likes. Our brain is constantly being asked to split its attention, which erodes our ability to engage in what psychologist Mihaly Csikszentmihalyi called “flow” a deeply focused state where we do our best work and feel the most fulfilled. But the problem isn’t just interruptions, it’s proximity. A 2017 study at the University of Texas at Austin found that just having your phone in the same room, even on silent , measurably reduces available cognitive capacity. This effect was so pronounced that performance improved when participants left their phones in a different room entirely, compared to having it visible on their desk. Researchers referred to this as “brain drain”, the phone acts like a magnet for attention, whether we engage with it or not.

So what do people who keep their phones on silent know that others may not?

They understand that attention is not just a skill, it’s a resource that needs protection. By muting their devices, they aren’t just avoiding noise, they’re creating a protected space for their mind to think, feel, and process without interruption. For many, this becomes a form of ritual. Silent mode isn’t just a setting, it’s a signal:

“I’m entering a space where I can be present, undistracted, and whole.”

In an age of constant digital pinging, this boundary can feel radical. But the benefits are immense: deeper concentration, lower anxiety, more efficient problem-solving, and a clearer connection to one’s internal rhythm.

Personally, I’ve learned that thirty minutes of uninterrupted deep work, no pings, no previews, no red dots, is often more productive (and far more satisfying) than three hours of fragmented multitasking.

Embracing Introversion & Respecting Privacy

Not everyone who keeps their phone on silent is an introvert, but many introverts do it instinctively. And it makes perfect sense. Introversion, at its core, isn’t about being shy or antisocial. It’s about how a person manages energy. While extroverts often recharge through social interaction, introverts refuel through solitude, reflection, and depth over breadth. Constant notifications, especially those that demand an immediate response, can feel overwhelming to someone who needs space to process and respond thoughtfully. A study from Rutgers University found that introverted individuals are significantly more likely to mute notifications or prefer asynchronous forms of communication, like texting or email, over real-time interactions like phone calls. These individuals aren’t avoiding connection, they’re protecting their right to choose when and how they engage.

But this habit isn’t limited to introverts. Even conscientious or highly sensitive people, those who aren’t necessarily introverted but who deeply value boundaries, will gravitate toward silent mode as a way of preserving privacy and inner calm. Individuals who have an Avoidant Attachment Style also have tend to lean towards silent mode because their nervous systems often become overwhelmed by an influx of messages and notifications.

This behaviour often gets misinterpreted. In a culture that values instant replies, a person who doesn’t respond immediately can be seen as disinterested or emotionally distant. But that assumption is usually off-base. If you have someone in your life who disappears from group chats or takes a few hours to text back, don’t take it personally. More often than not, it’s a reflection of their nervous system’s needs, not a commentary on the relationship. And when they do respond? It’s usually thoughtful, grounded, and intentional, a trait commonly found in people who are both introverted and conscientious.

In a way, silent mode is a modern form of emotional boundaries. It says:

“I value connection, but not at the cost of my peace.”

“I’m available, just not instantly.”

“I want to engage, when I can give you my full attention.”

And in today’s world, that level of intentionality is rare. And powerful.

Shifting from FOMO to JOMO

(From Fear of Missing Out to the Joy of Missing Out)

At first, keeping your phone on silent may feel unsettling, especially if you’re someone who worries about missing an important message, update, or social interaction. That anxious itch to check, scroll, or respond is rooted in what psychologists call FOMO, the Fear of Missing Out.

FOMO is more than just a buzzword. It’s a documented psychological state linked to higher stress, lower life satisfaction, increased social media use, and even sleep disturbances. According to a study published in Motivation and Emotion (2013), people experiencing FOMO are more likely to check their phones compulsively, even in inappropriate situations like while driving or during conversations. It’s the internalized pressure that says:

“What if something important happens… and I miss it?”

But here’s what’s fascinating: over time, people who silence their phones often experience a quiet shift, not just in behavior, but in mindset. The constant worry begins to fade. And in its place emerges something far more empowering: JOMO, the Joy of Missing Out.

JOMO is the realization that not being constantly available doesn’t mean you’re disconnected. It means you’re reclaiming agency over how and when you engage with the world.

In a 2021 study published in Telematics and Informatics, researchers found that participants who actively disengaged from notifications and social media reported higher emotional regulation, greater clarity, and improved overall well-being. They didn’t just survive without constant updates, they thrived.

This isn’t about apathy or withdrawal. People who lean into JOMO aren’t avoiding life — they’re curating it. They engage more deeply, choose their interactions more intentionally, and protect their time like the precious, non-renewable resource it is.

In Buddhist terms, this shift mirrors the concept of non-attachment, allowing information and interactions to come and go without clinging to the illusion that you must grasp every single one. Silent mode becomes a tool not just for focus, but for inner freedom.

And here’s the kicker: when you stop chasing what you might miss, you become more present for what’s right in front of you. The texture of your coffee. The quiet hum of your thoughts. The long exhale you didn’t even know you were holding. That’s not missing out. That’s coming home to your body.

Practicing Digital Mindfulness in the Modern Age

There’s a subtle difference between disconnecting and disengaging, and people who keep their phones on silent often embody this difference. They’re not rejecting connection; they’re practicing digital mindfulness.

Mindfulness, as defined in both psychology and Buddhist philosophy, is about intentional presence, being fully aware of what you’re doing, while you’re doing it. In the digital context, this means being conscious of how we interact with technology, rather than letting it hijack our awareness.

In the Buddhist framework, this practice is closely aligned with “right effort” (samyak-vyāyāma) — the fourth component of the Eightfold Path. Right effort is the act of preventing unwholesome states from arising and cultivating wholesome ones. Applied to modern life, this can mean turning off notifications not to avoid responsibilities, but to proactively protect our mental space from unnecessary interruptions.

We don’t wait until the distractions pile up. We close the door before they enter.

This isn’t just philosophical, the neuroscience supports it. A 2022 study in Journal of Behavioral Addictions found that participants who muted notifications during work hours showed lower cortisol levels, increased task engagement, and improved mood regulation compared to those who remained “on-call” digitally throughout the day. Even something as subtle as the anticipation of a notification, the thought that your phone might buzz, triggers heightened alertness and disrupts attentional flow.

This chronic low-level vigilance taxes the nervous system. It becomes harder to stay present in conversations, enjoy leisure time, or even sleep soundly.

By silencing their devices, mindful users reclaim the space between stimulus and response. The moment a message arrives, there’s no longer an automatic reaction. There’s a pause. A breath. A choice.

This is what digital mindfulness looks like:

• Not replying out of urgency, but out of intention.

• Not jumping at every buzz, but tuning into what matters now.

• Not fearing stillness, but finding peace in it.

Over time, this practice fosters a more grounded nervous system, a more resilient attention span, and a more anchored sense of self.

Because it’s not just about what you miss when you’re distracted.

It’s about what you finally notice when you’re not.

Establishing Boundaries to Strengthen Focus

(Silent Mode as a Modern Boundary Practice)

We often think of boundaries as something we set with other people, saying no, asking for space, choosing what we share. But there’s another kind of boundary that’s just as vital: the boundaries we set with technology.

Keeping your phone on silent isn’t about disconnecting from the world, it’s about creating structure within it. It’s the modern equivalent of closing your office door, turning off the radio, or hanging a “Do Not Disturb” sign on your attention span.

In today’s hyperconnected culture, silence has become a boundary tool, a signal that you’re protecting your time, focus, and mental bandwidth. And it’s incredibly effective.

According to time management expert and author Cal Newport, “attention residue” - the mental clutter that remains after switching between tasks which significantly reduces productivity. One of the key ways to minimize this residue? Limiting unplanned interruptions.

In his book Deep Work, Newport advocates for creating “focus rituals,” including putting your phone on silent, placing it out of sight, or even leaving it in a different room. These rituals become invisible boundaries that help you stay immersed in what you’re doing.

From a clinical perspective, boundaries like these are linked to improved executive functioning, our brain’s ability to organize, plan, and regulate itself. A 2021 study in Applied Cognitive Psychology found that individuals who established “phone‑free windows” in their daily schedule experienced higher goal completion rates and greater emotional well-being.

But what’s important here is not just the absence of noise, it’s the presence of intention. People who use silent mode deliberately are often guided by a clear internal compass. Their behaviour says:

“I’m available, but not constantly.”

“I care about connection, but I also care about presence.”

“You matter, and so does what I’m working on right now.”

This isn’t cold or rigid. It’s emotionally intelligent.

It’s recognizing that we live in a world of blurred lines, between work and rest, home and office, inner life and online life — and that we need clear signals to protect our sanity. Silent mode is one of those signals. It sets the tone for how we want to live: more intentional, less reactive.

In this way, boundary-setting becomes less about exclusion and more about alignment. You’re not shutting the world out. You’re shaping your relationship with it.

Cultivating Presence & Respect for Others

Keeping your phone silent demonstrates empathy, minimizing disruptions in shared spaces shows awareness of others’ experience and fosters more intentional interactions.

We often associate silent mode with personal productivity or emotional regulation, but there’s a social layer we don’t talk about enough: courtesy.

In shared spaces such as waiting rooms, yoga classes, cafés, therapy offices, the sound of a phone ringing is more than just annoying. It disrupts the atmosphere. It pulls everyone’s attention away from what they were doing and reminds them of a world they were, for a moment, trying to tune out.

For people who keep their phones on silent, this isn’t an accident — it’s a social choice.

According to digital etiquette experts and workplace communication studies, keeping your phone on silent in communal settings is consistently rated as one of the top signs of emotional intelligence and interpersonal awareness. It’s a subtle but powerful message that says: “I recognize that my behaviour affects the environment we share.” This behavior is closely tied to a concept in psychology called “prosocial self-regulation”, which is the ability to manage your actions in ways that benefit both yourself and the people around you. A study published in Journal of Social and Personal Relationships (2020) found that individuals who minimized digital disruptions in shared environments scored higher on empathy, patience, and attentional control.

In other words, the people who keep their phones on silent are often the same people who hold space for others. They know how jarring a sudden ringtone can be in the middle of a vulnerable conversation or a mindful activity, and they choose to prevent it. This isn’t about perfection. It’s about presence.

In one real-world example mentioned in the original French article, a participant at a yoga retreat unknowingly disrupted the quiet energy of the meditation hall with repeated notification sounds. By the second day, they had shifted to silent mode. The difference in the room was palpable, not just because the noise stopped, but because the respect returned.

Silent mode becomes an act of attunement.

It says: I’m here with you, not somewhere else.

It says: This moment matters more than the next ping.

It says: You have my attention, and that’s a gift I’m giving on purpose.

In a culture obsessed with instant access, this kind of digital restraint isn’t just polite, it’s rare. And people remember it. Final Reflection

Silencing your phone is far from trivial. It’s a practice in:

• Conscious self‑regulation

• Cognitive clarity

• Respect for introvert needs

• Strong personal boundaries

• Present‑moment awareness

• Social courtesy

It reminds us: we’re humans with agency, not machines bound by algorithms. In a time when attention is the world’s most coveted resource, we reclaim it through intention, and silence.

Exercise

Try This One‑Hour Mindful Silence Experiment

1. Switch your phone to silent and leave alerts off.

2. Notice how tension eases when the usual pings stop.

3. Focus on a single, meaningful task.

4. When done, check messages intentionally, but not impulsively.

If you feel calmer and more grounded, you’re tapping into the quiet resilience this practice nurtures.