Jessai Flores

In 2024, internet users spent an average of nearly seven hours a day online. Though studies have linked excessive screen use to declining attention, sleep disturbances and increased feelings of loneliness, cutting back on screen time remains difficult for some.  

For students, the convenience of a quick distraction can quickly spiral into hours of wasted time, particularly when stress levels are high. It can be difficult to recognize the impact of screen habits until they start interfering with responsibilities and social lives.

Yann Poncin, associate professor and clinical psychologist at the Yale Child Study Center, explains that phone dependency can significantly impact our productivity. 

“The attention cost of constantly switching between your phone and work affects your ability to get back into deeper thinking,” he said.

The compulsion to check a phone is often automatic, triggered by boredom, stress or even muscle memory. According to Poncin, many students struggle with digital distractions because they provide instant gratification — something that studying or completing assignments rarely does. Without intervention, this habit can become ingrained, making it harder to focus on tasks that require sustained effort.

This cycle of distraction is not accidental — features like autoplay, infinite scrolling and personalized notifications can keep people hooked. The temptation is always within reach, making self-regulation incredibly difficult.

“I want to diet, but I’ll put a big chocolate cake in my refrigerator. That’s essentially what we do with our phones,” Poncin explained.

For students, the struggle to manage screen time is particularly evident during high-stress periods, such as exam season. When faced with overwhelming workloads, some turn to their phones as a form of escape, even when it worsens their situation. The intention may be to take a quick break, but passive scrolling can quickly spiral into hours of lost productivity.

Kevin Su ’28 noted he first recognized the need to reduce his social media use when he realized it was limiting his time with friends.

“I noticed my screen time was becoming a problem either when I was trying to do work or when sitting on my phone was stopping myself from going out, exploring and interacting with friends,” Su said. “After reducing my screen time, one thing I found myself enjoying was playing basketball again and meeting new people.”

The effects of excessive screen use become even more noticeable in academic settings. Many users underestimate how much their phones impact their ability to concentrate. Over years of heavy technology usage, the brain becomes accustomed to short bursts of stimulation, making it harder to focus on tasks that require extended effort.

Luke Huh ’28, decided to take action after noticing how his phone use had affected his ability to focus. Like some students, he turned to social media as a way to procrastinate, but the habit became hard to control.

“The main reason I decided to limit my screen time was because it was a couple weeks before finals,” Huh said. “I used an app called Brick, where you select an app you want to avoid and tap your phone on a physical Brick device to lock it.”

For Huh, the solution was simple but effective — he kept the Brick in his friend’s room, forcing himself to be intentional about when and where he accessed certain apps. By adding a real-world obstacle, he reduced the temptation of mindless scrolling and regained control over his screen time. The method worked because it made distractions inconvenient rather than relying on self-restraint alone.

Poncin suggests that small changes can make a significant difference. Rather than attempting to quit cold turkey, students can introduce minor obstacles that make excessive screen time less automatic. Simple adjustments — such as charging a phone in another room, switching to grayscale mode, or setting up app blockers — can help break the habit.

“Any small interference we can do is helpful,” Poncin said. “It’s really about creating startup costs — anything that makes it just a little harder to access your phone.” 

Yale Child Study Center is located at 230 South Frontage Road.