5 Terrible Cellphone Habits You Need To Break Right Now

Cellphones have so many features that there’s no “correct” way to use one, but there are objectively bad habits that many of us engage in. Some of them negatively impact anyone within earshot. Other bad behaviors compromise the integrity of the phone, and there are still other proclivities that leave users feeling stressed and restless. 

The good news is that bad habits are breakable so long as you have a little bit of determination. Here are five of the worst cellphone habits to break ASAP.

Using Speakerphone in Public

Nothing screams poor cellphone etiquette more than using your phone’s speakers in public. It doesn’t matter if you’re making a FaceTime call, watching a TikTok video, or jamming out to some music — you should always wear headphones. 

It’s rude to use your speakerphone in public spaces, including trains, waiting rooms, and restaurants, just to name a few. (Outdoor use is an exception, provided your conversation is appropriate for anyone who might overhear it.) If you don’t have headphones handy and don’t want to take your call the old-fashioned way — with your phone to your ear — wait until later, when you’re in private.

Bringing the Phone Into the Bathroom

Like a lot of other people, I’m guilty of bringing a cellphone into the bathroom to help pass time. But scrolling while sitting on the toilet can lead to a multitude of problems. A 2025 study showed that smartphone use on the toilet was associated with a 46% increase in the risk of developing uncomfortable hemorrhoids. That’s because people who use phones on the toilet typically sit there for too long, which puts undue pressure on rectal tissues.

Bringing a cellphone into the bathroom is also unsanitary: Your phone is highly likely to pick up germs in the bathroom, including fecal matter. Those germs will end up back on your hands after you’ve washed them and will also travel to other areas of your house.

Checking the Phone Too Close to Bedtime

Using your phone too close to bedtime can have a negative affect on your ability to fall asleep and stay asleep. Let’s say you get into bed, grab your phone, and start reading news articles. That information stimulates the brain, making it harder to fall asleep. It’s even worse if you “doomscroll,” which involves reading stressful news stories about sensitive topics. 

Additionally, the blue light from a cellphone mimics daylight, and looking at that light for too long can throw off the body’s circadian rhythm (which regulates wake-sleep cycles in humans). According to the Cleveland Clinic, studies have shown that too much blue light is correlated to lower levels of melatonin, a hormone that helps you rest. For these reasons, it’s best to avoid using your phone for at least one to two hours before bedtime. Also, consider charging your cellphone in another room overnight, as the physical separation makes you less likely to turn over and look at it while you’re trying to fall asleep.

Ignoring the 20%-80% Rule

There’s a concept when it comes to cellphone batteries called the “20%-80% rule.” The general premise is that you shouldn’t let your phone’s lithium-ion battery dip below 20% or spike above 80%. That’s because batteries endure the most strain when charged to 100%, and when they’re depleted down to 0%.

The more you let your battery fully charge or completely die, the quicker it’ll wear down over time. Keep an eye on the battery and plug the phone in when it hits 20%. Once the battery hits 80%, unplug it and use it normally. You may also be able to set a maximum charge limit so your phone stops charging when it hits 80%; check your battery settings. 

Hunching Over To Type

It’s common to hunch over and lean your head and shoulders downward when texting or typing on your cellphone. But according to Northwestern Medicine, looking down at your smartphone can put up to 60 pounds of force on the cervical spine. 

Some call this “text neck” or “tech neck,” while others refer to it as “smartphone slump.” Whatever playful term you choose to use for the condition is up to you, but it’s no laughing matter: Repeatedly bending your head downward to text can cause inflamed muscles or pain in the short-term, and degenerative spinal issues in the long-term. The best way to avoid this is by bringing the phone closer to head level when typing.

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