Avoiding Phone Distraction While You Study

A lot of teens understand their cellphone habits well, including the reasons behind their frequent usage. Perhaps, like you, they’re concerned about the amount of time they spend on their phones and want to gain control over their tech habits. It’s no coincidence that you find yourself hooked, and here’s the reason: the pros have mastered the art of drawing you in.

The people behind the apps, games, and social media sites know how to grab your attention and keep it. Incorporating interactive elements such as “likes,” swiping, infinite scrolling, and customized “For You” feeds generated by artificial intelligence (AI) make them hard to resist. And games can be problematic too. They’re available 24/7, constantly being updated, filled with endless rewards, and they never truly finish.

It’s not always about the amount of time you spend on your phone, but rather what you’re looking at. Consider why you reach for it so often. Is it because you feel it buzz in your pocket or hear the ping and ding, or do you just use it to kill time? To stop a habit, you need to understand what triggers it and why.

Here are a few things to think about:

• Does your phone cause you anxiety? Yes, your phone keeps you informed; but it can also be a source of anxiety. The phenomenon known as “FOMO,” or fear of missing out, is often triggered by phone use. Because social media never sleeps, you might begin to worry about not catching the newest posts or news, which can lead to feelings of insecurity.
• Are you using your phone as an avoidance tactic? Taking breaks during your study sessions is essential, and your phone can provide you with some much-needed entertainment. However, it might also tempt you to procrastinate on important tasks, such as studying or completing other school work. Think about this: Is your phone helping you dodge work that you find hard, intimidating, or just not that appealing?
• Is it making you compare yourself to others? Sure, your phone is a treasure trove of helpful info. With just a quick tap, you dive into a sea of knowledge that enables you to learn and grow. You can explore articles, read eBooks, keep track of your physical activity, and even discover the coolest dining spot. However, your phone can also take you on an emotional ride of ups and downs. Seeing everyone else’s adventures, outfits, hangouts, and thoughts all the time can lead you into a comparison trap, where you feel less confident, more stressed, and perhaps that your life is not as good as others’. 
• Are you neglecting your real-life relationships? Your phone bridges gaps, connecting you with people here and around the world. It can also give you a sense of belonging and acceptance, with positive reinforcement coming from friends and peer groups. However, constantly being glued to your phone can also leave you cut off from those closest to you—even people living under the same roof. This lack of face-to-face interaction can make you feel isolated, lonely, and down.

It’s important to find a balance between screen time and study time. To help you develop a healthier relationship with your phone, here are some things you can try:

• Limit your phone usage. To make sure you can focus without interference, set limits on how much you use your phone, especially while studying. Take advantage of features such as “Do Not Disturb,” or turn off your notifications to prevent disruptions. Additionally, consider these five questions the next time you reach for your phone (maybe jot them down or set them as your phone wallpaper):
  • Do I really want to use my phone?
  • Why?
  • Why right now?
  • Is there something else I can do? 
  • Is there something else that I should be doing?
• Create a space that is phone-free. Sometimes it’s easier to avoid something when it’s not right in front of you. Think about designating a “phone-free zone” where you can do your school work. Consider giving your phone to a family member for safekeeping, or place it in another room while you study. 
• Find a replacement. You need to give your brain a rest during your study sessions. Instead of always scrolling through your phone during breaks, try changing it up. Go for a walk, do some stretches, read, or bake some cookies. Use this time to recharge and refocus for the next study session.

The important thing is to find a balance between studying and relaxing. This will be key to performing your best on tests and exams. While it’s tempting to avoid studying by spending time on your phone, it’s important to prioritize your studies. Your phone can be a valuable tool for learning and a great source of fun, but it’s up to you to use it wisely.