See how some habits can help improve your focus and reduce device use

Currently, cell phones are practically indispensable in people’s routine, serving not only as a means of communication, but also as a work, entertainment and organizational tool. However, psychologist Raquel Correa da Silva, academic coordinator at Faculdade Anhanguera de Rio Grande, warns that excessive immersion in screens can pose serious risks to mental health and harm, in the case of students, their preparation for the Enem (National Exam of High School).

According to the expert, exaggerated and unconscious use can contribute to high levels of anxiety, depression and other pathologies, in addition to compromising the effectiveness of learning. This is because the student is exposed to an unbridled range of information, given that the cell phone, with its notifications, social networks and applications, is a constant source of distraction.

“Every time a notification appears, the brain is stimulated to divert attention, which can break the rhythm of concentration necessary to study effectively. Even checking your cell phone for a few seconds can interrupt the flow of thoughts”, he explains.

Furthermore, excessive use of the device can also impact well-being. “Quality learning requires prolonged periods of concentration, and frequent cell phone use can prevent students from reaching the level of focus necessary to assimilate and retain content. Furthermore, excessive cell phone use, especially before bed, can harm sleep, which directly affects the ability to learn and the mood the next day”, warns the psychologist.

In view of this, Raquel Correa da Silva lists 10 tips for students to balance cell phone use and maintain efficient performance in studies. Check it out!

Create a study routine in blocks, with dedicated times to focus on the content, and defined intervals to check your cell phone.

Constant notifications from social media, messages or apps can be big distractions. Putting your cell phone on “do not disturb” or airplane mode while studying can help avoid these interruptions.

This can interfere with your sleep quality, which affects your ability to concentrate and retain information. Try to create a routine to turn off your cell phone at least 30 minutes to 1 hour before bed.

Download educational apps, such as task organizers, study planners or apps that help with learning. Use calendar tools, such as Google Calendar or Trello, to organize study times and exam dates. This helps you maintain a routine and not get lost in distractions on your cell phone.

Study in a quiet place without distractions. If possible, leave your cell phone in another room or out of reach to avoid the temptation to use it while studying.

After completing a study session or reaching a goal, you can use your cell phone as a reward. This creates a positive relationship between effort and leisure, maintaining a balance between focusing on studies and moments of fun.

Trying to study and, at the same time, looking at your cell phone for social media or watching videos impairs content absorption. Multitasking causes the brain to lose efficiency and concentration.

If you feel anxious about being away from your cell phone, start by gradually reducing the time you use it and practice focusing on a single task. Mindfulness techniques can help increase focus on the present and reduce cell phone dependence.

Watch videos and educational content. If you need to use your cell phone, choose to watch videos or content related to what you are studying, such as video classes, podcasts or tutorials that complement your learning.

Many cell phones have screen time tracking features that show how much time you spend on each app. Use this to adjust your behavior and reduce time on apps that aren’t contributing to your studying.

By Camila Souza Crepaldi