Phone Distraction Control for Students
A practical video session to reduce phone distraction, reels/shorts scrolling, chat checking, study interruption, and bedtime screen use.
Start this sessionIs this session right for you?
A quick, honest look - so you start in the right place.
What's inside
Nine gentle, guided steps - each with a short video and a practical activity.
- Is This Session Right for You?
- Why Phone Distraction Feels Strong
- Dopamine, Scrolling, and Study Focus
- Phone Triggers: Boredom, Stress, FOMO
- Main Practice: Study Phone Reset Plan
- Study Mode and Sleep Mode Setup
- Real-Life Student Examples
- 7-Day Phone Control Plan
- When to Seek Help
Worksheets you can keep
View them on screen and download as a PDF, beautifully laid out.
Phone Distraction Self-Check
Honest reflection on your phone habits right now.
Phone Trigger Map
Map when you pick up your phone and what triggers it.
Cue-Routine-Reward Worksheet
Break old phone habits by replacing the routine.
Study Mode Setup Checklist
A quick checklist to run before every study session.
7-Day Phone Control Plan
One phone boundary step a day - print it and track progress.
How it works
Watch & reflect
Short guided videos walk you through each idea in plain, simple language.
Practise
Each step has a small activity. Your answers save privately on your device.
Keep your tools
Download worksheets, trackers and a 7-day plan to continue on your own.
Revisit anytime
Come back whenever you need it. The session resumes where you left off.
Questions, answered
Is this therapy or medical treatment?
No. This is a guided self-help experience built on practical, well-known methods. It is not therapy, diagnosis, or a replacement for a professional. If your feelings are intense or lasting, please speak with a doctor or mental-health professional.
Who is this session for?
Phone overuse, repeated checking, scrolling during study, short-video distraction, FOMO, chat anxiety, and late-night phone habits.
Who is it NOT suitable for?
Severe internet/gaming addiction, aggression when phone is restricted, severe sleep disruption, self-harm thoughts, or major impairment. AAP emphasizes creating a family media plan and considering how screens affect sleep, physical activity, schoolwork, and relationships rather than only counting minutes.
How long does it take?
About 35-45 min, split into small steps. You can pause and resume anytime, and revisit as often as you like.
Is my information private?
Yes. Anything you write in the activities is saved privately on your own device, never uploaded.
Do I get worksheets I can keep?
Yes. The session includes worksheets, trackers and a 7-day plan you can view on screen and download as a PDF.
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Ready when you are
Take it gently, at your own pace. You can begin now and come back anytime.
Start Phone Distraction Control for Students