You might think you need to wear your smartwatch 24/7 to get your money’s worth. The high-tech gadgets have become almost as common as smartphones, with millions relying on them to track everything from steps to sleep quality.
But according to one expert, strapping that device to your wrist all day, every day, might be doing more harm than good. “Most people don’t realise there are optimal times to wear a smartwatch and times when you’re better off without it,” said Serge Eliseeff, a digital behaviour expert and CEO of Online Free Games.
Serge said: “The psychological impact of constant self-monitoring through smartwatches is something we’re only beginning to understand. We’ve turned basic functions like walking and sleeping into measurable activities that we feel compelled to optimise, creating a feedback loop where we’re never truly off the clock.
“Good tech hygiene means knowing when to use your devices and when to disconnect. Think of your smartwatch as a tool, not an extension of yourself. When used intentionally at specific times, it enhances your life without dominating it.
“I recommend designating tech-free zones in your day. Your dinner table, bedroom, and social gatherings should be sacred spaces where your wrist stays bare and your attention stays present. The key is balance – your device should serve you, not the other way around.”
Beyond the obvious distraction factor, wearing a smartwatch constantly can have surprising health impacts. The pressure to hit fitness goals can turn healthy motivation into unhealthy obsession. Serge said: “Some people become so fixated on closing their activity rings or hitting step counts that they experience genuine anxiety when they might miss a target. That’s when a helpful tool becomes harmful.”
Additionally, constant exposure to EMF, while low-level in smartwatches, is still a concern for some health experts, particularly with long-term exposure directly against the skin. These effects are still being studied.
When To Wear Your Smartwatch
During Your Morning Workout (6 AM–8 AM)
Your smartwatch can be a powerful ally during exercise, tracking everything from heart rate to calories burned.
“Wearing your smartwatch during physical activity makes perfect sense,” said Serge. “It’s when these devices are most valuable, giving you real-time feedback on your performance and helping you hit your fitness goals.”
This makes mornings ideal for strapping on your wearable, whether you’re hitting the gym, going for a run, or just doing some stretches at home.
At Your Desk (9 AM–12 PM, 1 PM–5 PM)
The sedentary nature of desk jobs makes them another prime time for smartwatch use. Movement reminders can prompt you to stand up and stretch, potentially saving you from back pain and other health issues linked to prolonged sitting.
“Those little nudges to move can be a game-changer for office workers,” said Serge. “Just a minute of movement every hour can boost circulation and keep you more alert throughout the day.”
During Your Commute
Whether you’re walking, driving, or taking public transport, your commute is another smart time to wear your watch. Navigation features can help you avoid traffic or find the fastest route, while step tracking can give you credit for the walking portions of your journey.
Morning Routine (7 AM–9 AM)
The morning is also perfect for checking your sleep data and setting goals for the day.
“Taking a quick look at how you slept and setting activity targets for the day ahead can help you make better health choices,” said Serge. “Just don’t get sucked into staring at your wrist for too long.”
When To Take Off Your Smartwatch
During Meals (12 PM–1 PM, 6 PM–7 PM)
Constant notifications during meals can derail your attention and even impact digestion. Serge recommends removing your watch during mealtimes to practice mindful eating.
“The last thing you need while eating is your wrist buzzing with alerts,” he explains. “Taking off your watch during meals lets you focus on your food and the people you’re sharing it with.”
Evening Downtime (7 PM–9 PM)
After a full day of being “on”, your brain needs time to unwind without the pressure of tracking or notifications.
“This is when your brain needs to shift gears from productivity to relaxation,” Serge says. “Having a device constantly measuring and alerting you works against that natural wind-down process.”
During Sleep (10 PM–6 AM)
Despite the popularity of sleep tracking, wearing a smartwatch to bed might be counterproductive.
“The blue light from screens can interfere with melatonin production, and even the subtle electromagnetic fields (EMF) from these devices might disrupt sleep for sensitive individuals,” warns Serge.
He suggests removing your watch at least 30 minutes before bedtime to signal to your body that it’s time to switch from performance mode to recovery mode.
During Social or Family Time
Perhaps the most important time to ditch your smartwatch is during meaningful social interactions.
“When you’re with friends or family, those notifications become distractions that pull you away from what matters,” Serge said. “Being fully present is worth more than knowing how many steps you’ve taken that hour.”
