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How to Stop Checking Your Phone While Studying
App blockers, phone jail, and habit-building techniques for the chronically distracted student.
Table of Contents
How to Stop Checking Your Phone While Studying
TL;DR
Your phone is the #1 study killer. Put it physically far away (not just face-down), use app blockers like Forest or Screen Time, study in 25-minute blocks with phone breaks between, and turn off all notifications during study time.
The Attention Tax
Every time you check your phone — even for "just a second" — it takes your brain 23 minutes to fully refocus on what you were doing. That's not an exaggeration; it's research from the University of California, Irvine.
If you check your phone 6 times during a 2-hour study session, you've lost over 2 hours of focused attention. You were studying for 2 hours but learning for 20 minutes. No wonder it feels like you're not retaining anything.
Strategies That Actually Work
1. Physical Distance
The farther your phone is from you, the less likely you are to check it.
- In another room = most effective
- In your backpack/drawer = very effective
- Face down on your desk = barely effective (you still feel vibrations)
- In your hand = you're not studying, you're scrolling
2. App Blockers
- Forest: Grow a virtual tree while you study. If you touch your phone, it dies. Weirdly motivating.
- Screen Time (iPhone): Set app limits for social media during study hours
- Digital Wellbeing (Android): Same concept
- Cold Turkey (desktop): Blocks distracting websites on your laptop
- One Sec: Forces a breathing exercise before opening social apps
3. The Pomodoro + Phone Method
Study for 25 minutes with your phone away. Then take a 5-minute phone break. Repeat. This satisfies the urge without letting it take over.
4. Turn Off Notifications
Go to Settings → Notifications → Turn off everything except calls and texts from family. Those Instagram likes can wait.
5. Use "Do Not Disturb"
Both iPhone and Android have Focus/DND modes you can schedule during study times. No buzzing, no banners, no temptation.
6. Tell People
Tell your friends: "I'm studying from 4-6. Don't text me." This reduces FOMO because you've set expectations.
7. Replace the Habit
If you reach for your phone out of habit, replace it with something else:
- Take a sip of water
- Stretch for 30 seconds
- Look out the window for 10 seconds
- Then return to studying
The Cold Truth
You don't NEED your phone during study time. Nothing on Instagram, TikTok, or Snapchat is more important than your grade. The world will not end if you don't check your phone for 25 minutes.
And honestly? You'll feel MORE relaxed during your phone breaks when you've actually accomplished something during your study blocks.
Let Gradily Help You Stay Focused
When you sit down to study, make it count. Gradily helps you understand material faster so your study time is efficient and focused.
[Try Gradily for Free →]
Your phone is a tool, not a leash. Take control of when you use it, and watch your focus — and your grades — improve. 📵
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