Do you often check your phone while working out? If so, you might be missing out on some of the benefits of exercise. Here are some reasons why you should put your phone away during workouts and focus on your body and mind.
We live in an era where our smartphones are practically glued to our hands. Whether it's checking notifications, scrolling through social media, or replying to messages, our phones are constant companions—even during workouts. But what if I told you that using your phone during exercise could significantly impact your results and rob you of the health benefits of training?
Exercise is a form of meditation: Rediscovering the Meditative Quality of Exercise
When you exercise, you can enter a state of flow, where you are fully immersed in the present moment and the activity you are doing. This is similar to meditation, which has been shown to reduce stress, improve mood, and enhance cognitive function . However, if you are constantly distracted by your phone, you will break this flow and lose the opportunity to experience the meditative quality of exercise.
Exercise can truly feel like a moving meditation. Those moments of undistracted focus, where the rhythm of your breath and the burn in your muscles work together to clear your mind.... Don't let your phone steal those moments from you!
Mindfulness: When you put your phone away, exercise becomes a form of mindfulness. The repetitive motion of running, lifting, and MOVING allows you to tune in to your body. You notice the rise and fall of your chest, the rhythm of your footsteps, and the sensation of effort. This meditative quality is lost when your attention is divided between reps and notifications.
Mental Clarity: An hour away from your phone can work wonders for your mental clarity. Instead of checking emails or scrolling through Instagram, focus solely on your workout. The endorphins released during exercise enhance mood and reduce stress. Give yourself permission to unplug and experience the mental reset.
Phone distractions can hinder your GAINS: Enhancing Focus and Ensuring Progress
Checking your phone during workouts can also affect your performance and results. Research has found that phone use can impair attention, memory, and learning . This means that you might not be able to focus on your form, technique, or intensity, which are essential for effective exercise. By putting your phone away, you can optimize your workouts and make more progress.
Stay Focused! Even during rest intervals, reaching for your phone disrupts your focus. A study found that smartphone use during workout rest times slows down reaction time, affecting coordination and performance¹. When you're lifting weights or doing high-intensity intervals, split-second reactions matter. Don't let your phone sabotage your gains.
The Hour of Freedom: Spending time away from your phone can boost your mental health, ESPECIALLY combined with exercise!
The combination of focused, meditative movement paired with time "UNPLUGGED" can work wonders for your mind, mood, and body.
Putting your phone away during workouts can have positive effects on your mental health. Studies have shown that excessive phone use can increase anxiety, depression, and loneliness . On the other hand, spending time away from your phone can help you reconnect with yourself, your surroundings, and your loved ones. By dedicating one hour of your day to exercise without your phone, you can enjoy more benefits of physical and mental well-being.
Challenge yourself: Can you go one hour without your phone during your next workout? That hour becomes a sanctuary—a break from the digital noise. Use it to reconnect with your body, set new personal records, and appreciate the simplicity of movement. You'll emerge with a clear mind feeling refreshed, both physically and mentally.
Remember, progress happens when you're fully present. So, next time you hit the gym leave your phone in your bag. I PROMISE YOU THE WORLD CAN WAIT ONE HOUR!
Your gains—and your peace of mind—will thank you.
Let's Talk Exceptions and Solutions
I understand and encourage making videos of your lifts and movements from time to time to see yourself in action, analyze, and make adjustments.
TURN YOUR PHONE ON AIRPLANE MODE - This ensures you are still "unplugged"
If you track your training on an app like Beyond the Whiteboard, SugarWOD, etc
Pull up your app and then TURN YOUR PHONE ON AIRPLANE MODE - This ensures you are still "unplugged"
If you enjoy making highlights of your workout and posting them to social media for accountability/increased motivation, etc. That's great, but two suggestions.
TURN YOUR PHONE ON AIRPLANE MODE during your workout. This ensures you are still "unplugged" and you can post later!
Try and focus doing things for your own satisfaction. Consider praise from others to be a bonus. If you don't work for their validation in the first place, you won't need it to feel satisfied once it's done. If you rely on praise from others for motivation, burnout is not far away!
If you simply MUST stay connected, consider a smart watch that connects yo your phone. This will still untether your mind, but you will still get that "URGENT" message if needed. (Yes, there is a hint of sarcasm there - It likely is not urgent...)