Phones Take Away Speed, Strength and Performance 

03/18/2025 | Golden Minds |

How Phones Take Away Speed, Strength, and Performance

In today’s world, smartphones are a constant presence, and while they offer many conveniences, they can also detract from our physical and mental performance. The impact of phone use on speed, strength, and overall performance is often overlooked. Experts like Larissa Mills from Mental Game Academy have highlighted how excessive phone use can hold us back, not only in training but in life. Here’s a breakdown of how phones affect performance and the importance of being mindful of phone use in training and daily routines.

1. Distraction and Mental Fatigue

  • Constant Interruptions: Phones are designed to grab our attention with constant notifications, messages, and calls. During training, this constant distraction reduces focus, making it harder to stay present in workouts.
  • Mental Fatigue: Constantly checking your phone, even during rest periods, can lead to mental fatigue, which affects physical performance and overall productivity.
  • Delayed Recovery: Engaging with your phone post-workout can delay recovery by keeping your mind active when it should be relaxing.

2. Impact on Sleep Quality

  • Blue Light Exposure: Phones emit blue light, which interferes with melatonin production and disrupts sleep. Poor sleep quality impacts physical recovery, reducing strength and performance over time.
  • Late-Night Phone Use: Using your phone late into the night cuts down on rest time, leaving you feeling drained the next day and less capable of performing at your best.
  • Reduced Performance: Lack of sleep can lead to slower reaction times, decreased endurance, and weakened overall strength—critical aspects of performance.

3. Physical Strain and Posture Issues

  • Text Neck and Poor Posture: Prolonged phone use leads to poor posture, causing neck, shoulder, and back pain. This physical strain can make it difficult to perform explosive movements and reduce strength and mobility.
  • Increased Injury Risk: Poor posture due to phone use can increase the risk of injury during sports or physical activities, limiting performance and training effectiveness.

How to Fix It: Strategies to Reclaim Speed, Strength, and Performance

To mitigate the negative effects of excessive phone use, it’s important to establish healthier habits. Start by setting specific phone-free periods during workouts or training sessions to reduce distractions and maintain focus. Turning off unnecessary notifications can help minimize interruptions throughout the day. Larissa Mills from Mental Game Academy emphasizes the importance of mental clarity, and focusing on the present moment can greatly improve overall performance.So set up a phone routine that stays around 2 or less hours of phone use a day.

TIPS to Increase SPEED/Strength and Performance:

  • Turn off phones 1 hour before bed. No phones 30 min after you wake
  • Instead of scrolling on your phone,  read a book or doing light stretching, watch a movie on TV. 
  • To combat poor posture, be mindful of your body positioning while using your phone. Regular breaks to stand, stretch, and adjust your posture can reduce physical strain. By making these simple changes, you can reclaim your mental clarity, improve your recovery, and enhance your performance in both physical and mental pursuits.