Why Turning Off Your Phone Before Competition Can Make or Break Your Performance

I’ve spent a lot of time around athletics, both as a coach and as someone who simply loves the world of competition. Over the years, I’ve noticed how much things have changed. When I was coaching, phones and social media were just starting to show up, nothing like the constant presence they are today.

Now, it feels like our phones rarely leave our hands. They connect us, entertain us, and fill every quiet moment. That got me thinking about what impact this has on performance, not just in sports but in any high-stakes moment.

So, I dug into the research. And what I found is eye-opening: whether you’re an athlete before a big game, a coach regrouping during breaks, or even a student about to step into an exam, your phone may be costing you more than you realize.

The science is clear: phone use before or during competition drains mental energy, reduces focus, and directly harms performance.

The Science Behind Phone Use and Performance

1. Mental Fatigue and Slower Reactions

A study with young volleyball players showed that just 30 minutes of social media use before training increased mental fatigue and lowered attack efficiency. Similarly, other cognitive tests have found that 45 minutes of smartphone use slowed reaction times and led to more mistakes.

In competition, where split-second reactions matter, this fatigue can be the difference between winning and losing.

2. The Cognitive Drain of Simply Having Your Phone Nearby

Even if you’re not using it, the mere presence of your phone can reduce brainpower. Researchers found that students performed worse on memory and focus tasks when their phones were in sight compared to when they were completely removed from the room.

Why? Because part of your brain is still paying attention to the phone—even if you think you’re ignoring it.

3. Physical and Technical Declines

It’s not just mental. In football players, prolonged smartphone use before physical activity led to:

• 10% less distance covered in running drills

• More errors in passing and ball control

In other words, phone time doesn’t just distract your mind—it drains your body’s ability to perform.

4. Higher Injury Risk and Lower Workout Quality

Using your phone during exercise is especially dangerous. Research shows that:

• Texting while exercising reduces balance by 45%

• Talking on the phone lowers workout intensity by 19%

This increases your risk of injury and reduces the benefits of training.

5. Long-Term Mental Health Effects

Beyond competition day, prolonged smartphone use has been linked to:

• Poorer sleep and recovery

• Increased anxiety and stress

• Mental fatigue and emotional burnout

For young athletes, especially, this can snowball into overtraining, under-recovery, and worsening mental health.

Why This Happens: The Brain Science

Phones overload the brain in three key ways:

• Cognitive load: Our brains only have so much capacity. Phones split attention and steal resources needed for focus and execution.

• Interruptions: Even anticipating a notification disrupts concentration and increases error rates.

• Multitasking: Switching between texts, apps, and performance tasks creates “switching costs” that slow reaction times and hurt memory.

When your brain is already balancing nerves, strategy, and competition demands, phone use only makes things harder.

How Long Before Competition Should You Disconnect?

The research offers a clear guideline:

• Turn off your phone or put it on airplane mode at least 1 hour before competition or training.

• During halftime or breaks, keep it out of sight. This prevents cognitive drain and gives your nervous system space to reset.

• Make locker rooms and sidelines mobile-free zones. Out of sight means out of mind, and better focus.

That full hour gives your brain enough time to transition from distraction to presence, preparing you to compete with clarity and energy.

A Simple Pre-Game Routine to Replace Phone Time

Instead of scrolling, use this 1-hour window to get your mind and body into performance mode:

• Breathe: Practice slow, intentional breathing to calm your nervous system.

• Visualize: Run through plays or movements in your head—mental rehearsal strengthens performance pathways.

• Connect: Talk with teammates, review strategies, or focus on rituals that build confidence and presence.

• Reset: Use music or journaling to ground yourself emotionally before the game.

  
  

Your phone may be one of the biggest hidden opponents you face on competition day. The science is undeniable: phone use before or during competition reduces focus, slows reactions, drains energy, increases mistakes, and can even raise injury risk.

If you want to show up fully engaged, sharp, and ready to perform at your best, make it a habit to disconnect at least 1 hour before competition and keep your phone out of sight during breaks.

The best competitors don’t just train their bodies. They train their environments. And sometimes, the smartest move you can make is the simplest one: put the phone away.

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