Finding Focus: Why Phone Restrictions in Schools Can Boost Mental Health and Prevent Substance Use
Across the country, middle and high schools are increasingly implementing phone restrictions during the school day. While some—but not all—students push back, these policies are gaining traction for good reason: research continues to reveal the negative impact of excessive phone use on mental health, and reducing screen time aligns with strategies proven to improve focus, emotional well-being, and even reduce the risk of substance use.
The Impact of Phones on Mental Health
Studies consistently link high levels of phone use with increased anxiety, depression, and stress among teens. The constant stream of notifications, social media comparisons, and digital distractions fragments attention and fuels feelings of inadequacy or overwhelm. For adolescents already navigating the complexities of identity, social belonging, and emotional regulation, excessive phone use can amplify these pressures.
From a neurological perspective, heavy phone use overstimulates the brain’s reward system, reinforcing compulsive behavior patterns. This constant cycle of seeking dopamine hits from likes, messages, or new content mirrors some patterns seen in substance use, making young people more vulnerable to other maladaptive coping mechanisms.
Mindfulness as a Protective Factor
Mindfulness, the practice of paying focused attention to the present moment, has been shown to improve mental health outcomes and reduce the likelihood of engaging in risky behaviors. By encouraging students to step away from their devices, phone restrictions create an opportunity for more mindful engagement throughout the day, whether with themselves or their peers.
Without phones, students have more time to connect face-to-face, reflect quietly, or engage fully in their learning environment. These mindful pauses help regulate emotions, build distress tolerance, and reduce impulsivity—all critical protective factors against substance use and social isolation.
Practical Strategies to Encourage Mindfulness
Incorporating mindfulness practices into daily routines can amplify the benefits of reduced phone use. Schools can introduce brief mindfulness exercises at the start of class, such as guided breathing, body scans, or gratitude reflections. These simple practices enhance self-awareness and promote calmness, creating an environment where students feel more centered and in control. It’s a practice we also utilize here at the New York Center for Living.
Additionally, extracurricular activities that encourage focus and presence—like yoga, art, or music—can provide alternative ways for students to unwind without relying on their devices. By offering these experiences, schools help students build meaningful connections and develop healthy coping strategies that reinforce mindfulness habits.
Cultivating Digital Boundaries for Lasting Impact
While phone restrictions are helpful during the school day, families can extend these benefits by establishing healthy phone boundaries at home. Encouraging screen-free meals, promoting outdoor activities, and setting limits on evening phone use—including for parents—can further reinforce mindfulness practices and promote its myriad benefits.
By supporting school phone restrictions and promoting mindful habits at home, parents and educators can foster a generation of young people who are more present, resilient, and equipped with healthier coping strategies.
For more resources on mindfulness, mental health, and substance use prevention, visit the New York Center for Living’s website at www.centerforliving.org.