How to Stop Scrolling and Actually Study: A Student’s Guide to Beating Phone Distraction
- Schoen Clinic UK
- Oct 28
- 5 min read
Updated: Oct 29
You sit down to study. Five minutes later, you’re on TikTok.
If that sounds familiar, you’re not alone. Research shows today’s students are constantly interrupted by notifications and social media. In one study, the average teen picked up their phone 51 times a day and received over 230 notifications[1].
Smartphones can help you learn, stay connected, and relax, but they can also hijack your focus. If you’ve ever lost hours scrolling before an exam or felt anxious when you can’t check your phone, this article is for you.
At Schoen Clinic Chelsea, our specialists support young adults who struggle with attention, anxiety, and burnout—often made worse by digital overload.
Why It’s Hard to Stay Off Your Phone
Each time you check your phone, your brain releases dopamine, a chemical that makes you feel good.
This “reward loop” keeps you coming back for more.But constant digital stimulation leads to:
Attention fatigue – multitasking fragments focus.
Reduced motivation – instant rewards make long-term goals harder.
Increased stress – endless updates feed anxiety and self-comparison.
A 2024 study found that smartphone overuse contributes to academic burnout, especially when students struggle to manage digital boundaries[2].
When It’s More Than Distraction
Not all phone use is bad—staying in touch or using study apps is healthy. But when your phone becomes a way to escape stress or boredom, it can start to harm your wellbeing.
Signs it might be too much:
You lose track of time scrolling
You feel anxious when separated from your phone
You use it to avoid studying or difficult emotions
You struggle to sleep without checking your feed
At Schoen Clinic Chelsea, our therapists help students understand the emotional triggers behind overuse and develop healthier coping skills.
How Phone Habits Affect Your Mind and Body
1. Anxiety and FOMO (Fear of Missing Out)
Constant notifications make your brain feel “on alert”. Studies show frequent checking increases stress and social anxiety[3].
➡️ Read more about managing social anxiety.
2. Poor Sleep
Screen use at bedtime disrupts melatonin and shortens sleep duration. Research in JAMA Pediatrics found youths who used screens in bed slept less and had poorer sleep quality[4].
➡️ Learn more about disordered sleeping.
3. Memory and Concentration
Even having your phone nearby can reduce focus and working memory[5][6]. Keeping it out of sight improves study performance.
4. Mood and Motivation
Overuse can worsen anxiety and low mood. One study found a strong link between phone addiction, stress and depression in students[2].
➡️ Explore our depression treatment.
How to Stop Scrolling and Actually Study
1. Track Your Screen Time
Check how much time you spend on each app using your phone’s Digital Wellbeing or Screen Time settings. Awareness alone can reduce use by 10–15%.
2. Study in Focus Blocks
Try the Pomodoro technique—25 minutes of study, 5 minutes of rest. Put your phone in another room during study blocks to protect attention.
3. Use Tools That Help You Focus
Forest – grows a virtual tree when you stay offline
Freedom – blocks distracting apps or websites
Focus Mode / Do Not Disturb – silences alerts while studying
4. Redesign Your Study Space
Keep your phone out of reach. Use notebooks or printed materials when possible.Small cues—like a sticky note saying “Stay focused for 25 minutes”—help reinforce your goal.
5. Break the Stress–Scroll Cycle
When you feel the urge to check your phone, pause and ask:
“What emotion am I avoiding right now?” Try grounding techniques: deep breathing, a short walk, or journalling. These are key skills taught in Cognitive Behavioural Therapy (CBT).
6. Create a Digital Curfew
Turn off screens one hour before bed. Replace scrolling with reading, planning, or music.Better sleep equals better memory and mood.
7. Study With Accountability
Find a friend or join a structured therapy or wellbeing group. Shared goals make it easier to stay on track.
When to Ask for Help
If phone use is affecting your studies, sleep, or mental health, professional help can make a difference.
At Schoen Clinic Chelsea, our clinicians support students facing:
Study-related burnout
Anxiety and perfectionism
Depression or loss of motivation
Sleep problems
A 5-Day Digital Reset Plan
Day | Focus | Simple Challenge |
1 | Awareness | Track your screen time and top apps. |
2 | Boundaries | Turn off notifications for one hour. |
3 | Focus | Try one Pomodoro block without your phone. |
4 | Sleep | No phone one hour before bed. |
5 | Reflection | Notice how your focus and mood change. |
The Bottom Line
Phones are useful—but without limits, they steal time and focus. By tracking use, creating boundaries, and managing stress differently, you can take back control and study more effectively.
If you’re struggling to break habits alone, our therapists at Schoen Clinic Chelsea can help.
Understanding the Psychology Behind Phone Distraction
Phone distraction is rarely just about technology — it’s about emotions and coping.CBT helps you map the pattern:
Trigger → Thought → Emotion → Behaviour → Consequence.
Example: Trigger: Stress about an exam. Thought: “I can’t handle this right now.” Behaviour: Scroll for relief. Consequence: Temporary comfort, long-term stress.
By identifying the trigger, you can choose a healthier replacement — such as mindfulness or self-compassion techniques. Schoen Clinic Chelsea’s therapists use a range of therapies, such as CBT and psychotherapy, to help students build focus and confidence.
Frequently Asked Questions
How can I focus on studying when my phone keeps distracting me?
Try structured methods like Pomodoro, app blockers, and studying in phone-free zones.
Does phone use really affect my grades?
Yes. Even passive phone presence reduces learning and memory (Tanil, 2020).
How can therapy help?
CBT helps identify emotional triggers behind procrastination and builds time-management and focus skills.
What’s a healthy amount of screen time?
Keep non-academic screen time under two hours per day and avoid phones before sleep (NHS Digital, 2024).
When should I see a professional?
If your phone habits are affecting academic results, sleep or wellbeing, speak to a mental health specialist. Contact us.
References
[1] Common Sense Media. (2023). Constant Companion: A Week in the Life of a Young Person’s Smartphone Use.https://www.commonsensemedia.org/sites/default/files/research/report/2023-cs-smartphone-research-report_final-for-web.pdf
[2] Yang, G.-H. et al. (2024). Mobile phone addiction and academic burnout: the mediating role of technology conflict and the moderating role of mindfulness. Frontiers in Psychiatry.https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2024.1365914/full
[3] Bajwa, R. S. et al. (2023). Smartphone addiction and phubbing behavior among university students: a moderated mediation model. Frontiers in Psychology.https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2022.1072551/full
[4] Brosnan, B. et al. (2024). Screen use at bedtime and sleep duration and quality in youths. JAMA Pediatrics.https://jamanetwork.com/journals/jamapediatrics/fullarticle/2822859
[5] Tanil, C. T. (2020). Mobile phones: the effect of its presence on learning and memory. PLOS One.https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0219233
[6] Liu, W. et al. (2023). Effects of cell phone presence on the control of visual attention. BMC Psychology.https://bmcpsychology.biomedcentral.com/articles/10.1186/s40359-023-01381-2
[7] Ofcom. (2024). Online Nation 2024 Report.https://www.ofcom.org.uk/research-and-data/online-nation/2024
