A recent Instagram post summarizing the ‘impact of smartphone use on athletes’ sleep and performance’ caught my eye and got me wondering about the research that supports my internal suspicion that cell phones are harming the performance of athletes. As a coach and father of athletes, I was motivated to delve deeper into existing research so that I could better support the athletes in my care.

I’ve written extensively about the topic of sleep, sharing how underslept my students are, and the proven link between sleep and improved performance across all tasks is widely acknowledged. That said, my (admittedly limited) research suggests that cell phones hurt athletic performance in ways beyond the length, depth, and quality of sleep. Here are five science-backed ways cell phone use can hurt athletes, followed by some simple ideas for addressing the issue.

1. Impaired Sleep and Recovery. I tell students to consider making sleep their superpower, and for athletes, a good night of sleep is like an additional training session. It is during sleep that our body repairs muscles, replenishes energy stores, and locks in what we’ve learned or practiced. Scrolling before bed can interfere with all of that. In her book, The Sleep Revolution, Arianna Huffington quotes Dr. David Geier who states “Just as athletes need more calories than most people when they’re in training, they need more sleep, too.“

• The blue light from screens delays the release of melatonin, the hormone that helps us fall asleep.
• In one study, elite soccer players who used their phones for two hours before bed over five nights had shorter total sleep and worse sleep quality.
• Less sleep means less glycogen replenishment (the fuel your muscles need), which can reduce endurance the next day.

Takeaway: Late-night scrolling can lead to slower recovery and lower energy.

2. Increased Mental Fatigue. I’ve often wondered if passive scrolling on a cell phone before sports might put you at a disadvantage, and now I know the science behind my thinking. If you feel mentally drained before practice even starts, it might be due to your cell phone overloading your brain before training begins. Proposed by Ward et al. (2017), the ‘brain drain’ hypothesis is built on the principle that individuals have a limited pool of attentional resources.

• Athletes who used their phones before workouts reported higher levels of mental fatigue and felt training was harder than it really was.
• Just having your phone nearby can reduce your available focus—even if you’re not using it.

Takeaway: When your brain is tired, your body follows. That means less concentration in drills and slower progress in training.

3. Slower Reactions and Poorer Decisions. Quick decision-making separates good athletes from great ones. Unfortunately, excessive phone use can slow your reaction times, which in turn leads to poorer performance and an increased likelihood of injury. This 2019 study concluded that 30 min of smartphone apps exposure caused mental fatigue, which impaired passing decision-making performance in male soccer athletes.

• Research on volleyball players and boxers found that using social media before training hurt their decision-making performance.
• Another study with soccer players (referenced above) showed that five nights of pre-bedtime phone use made reaction times slower, especially during afternoon training.

Takeaway: In sports where every split second matters, even a small delay can be the difference between a win and a loss.

4. Stress, Anxiety and Distraction. I recently observed a soccer player come off the field following a victory only to go straight on their phone and excitedly declare that a new character had spawned in their latest favorite game. No reflection on the performance. No discussion with parents on the game. Phones connect us, but they can also distract us and lead to stress which can manifest itself in the following ways:

• Many athletes feel pressure to be “always available” to teammates and coaches.
• Fear of missing out (FOMO) on team info or social updates keeps athletes glued to their phones.
• Scrolling online after games to read the comments, instead of reflecting on the performance. “You see everyone looking like zombies getting to their phones, trying to see what’s going on and if they missed anything,” Caron Butler of the Sacramento Kings says of the postgame scene.
• Constant notifications pulling attention away from training and competitions.

Takeaway: This added stress can cause physical reactions too, like muscle tension or shaky focus under pressure. That’s a recipe for “choking” in big moments.

5. Team Disconnect. Sports are about more than individual performance—they’re about trust, connection, and teamwork. But when phones take over, athletes can disengage from the people right in front of them. (I feel this one when I’m driving my own athlete home after a practice!). Renowned rugby coach, Sir Clive Woodward describes cell phones phones as a ‘new enemy’ that poses a threat to athletic performance due to potential distractions and negative online behavior. His restriction of players use of phones aims to ensure team cohesion and success. 

• Athletes report feeling isolated when teammates are absorbed in their screens.
• When phones become the default instead of conversation, team chemistry suffers. A quick scroll might not feel like much, but over time it chips away at trust, encouragement, and the shared experiences that build strong teams.
• When athletes are distracted or disengaged, it’s harder to build the trust and communication that strong coach-athlete relationships rely on. Over time, this disconnect can drain motivation and even contribute to burnout.

Takeaway. Being present with your team matters. Relationships built on eye contact, encouragement, and support are just as important as reps in the weight room.

So, What Can Athletes Do?

You don’t have to ‘break up with your phone’ (although that IS the title of an awesome book by Catherine Price), instead, you need to balance your relationship with your device. Consider some of the following strategies:

• Set a “phone curfew”. Put down your phone 30–60 minutes before practice and bedtime.
• Charge outside your bedroom. Keep your phone out of sight and out of mind.
• Use “Do Not Disturb” during practice or team events to stay focused.
• Check in with teammates face-to-face before checking your notifications.
• Spend time reflecting on your performance before checking your notifications.
• Track your screen time like you’d track your training—look for patterns and adjust.

Every practice, every game, every teammate deserves your full attention. Controlling your phone use helps you bring your best self to your sport. Good luck with your season.

If you enjoyed this blog post, you might also enjoy:

5 Tips for Better Sleep by Andy Milne

How Can Esports Impact Sleep? by Marc Lucente

Sleep by Nick Littlehales (sleep coach to international soccer teams, NBA and NFL players)

References

1. Mei, Z., Zhang, Y., Fan, Q., Luo, S., & Luo, S. (2024). The effects of mobile phone dependence on athletic performance and its mechanisms. Frontiers in Psychology, 15, 1391258. doi: 10.3389/fpsyg.2024.1391258

2. Dridi, N., Souissi, M. A., Dridi, R., et al. (2026). Evening smartphone exposure impairs sleep quality and next-day performance in elite soccer players: a randomized controlled trial. Biology of Sport, 43, 227–242. doi: 10.5114/biolsport.2026.152348

3. DesClouds, P., & Durand-Bush, N. (2021). Smartphones and Varsity Athletes: A Complicated Relationship. Frontiers in Sports and Active Living, 2, 560031. doi: 10.3389/fspor.2020.560031

4. Gocer, I., & Oniz, M. (2023). The Effect of Digital Addiction on Athletic Performance. Journal of Exercise Science & Physical Activity Reviews, 1(1), 57–69. doi: 10.5281/zenodo.8399841