Scroll Less, Perform More:

Hi Everyone, thanks for checking out this week’s newsletter. Below you'll find:

• Performance Concept of the week

  • How Mobile Phone Habits Impact Athlete Mental Performance and Health

• Action plan

• Resource of the week

• Things to Explore

• Got Questions?

Performance Concept of the Week

As a parent of a high-performance or competitive athlete, you know how much goes into supporting their development—training, nutrition, recovery, mindset. But there’s one performance threat that flies under the radar in most households:

📱 Mobile Phone Dependence (MPD).

We often see phones as tools—ways to connect, relax, or stay entertained. But when athletes spend too much time on their phones—especially before training, competition, or sleep—it chips away at the very mental skills they rely on to perform at their best.

Mental fatigue. Poor sleep. Lost focus. Low confidence. These are real consequences of unchecked phone habits.

Here’s how mobile phone overuse is affecting your athlete—and what you can do about it."You have to protect your mind, the same way you protect your body."

🚨 The Hidden Ways Phones Are Hurting Performance

1. Slower Reaction Times & Mental Fatigue

Athletes need lightning-fast decisions. But scrolling social media before practice dulls sharpness and increases fatigue.

🔍 The Research: Excessive screen use before training is shown to impair decision-making, slow reaction time, and increase mental fatigue (Fortes et al., 2021).

⚠️ Parent Insight: Encourage pre-practice “scroll-free time.” Mental sharpness is just as important as muscle warmups.

2. Disrupted Sleep, Weakened Recovery

Late-night screen time isn’t harmless. Blue light delays melatonin release, making it harder for your athlete to fall into deep, restorative sleep.

🧠 Why It Matters: Sleep is when learning is consolidated and muscles repair. Poor sleep = poor performance (Jahrami et al., 2022).

⚠️ Parent Insight: Suggest to your athlete they have a curfew and create tech boundaries at night.

3. Increased Anxiety & Comparison Traps

Social media may feel like a way to unwind, but it often fuels stress and self-doubt.

💥 The Cycle: The more your athlete scrolls for relief, the more they compare themselves—leading to more anxiety, less confidence, and a craving for more scrolling (Elhai et al., 2017).

⚠️ Parent Insight: Check in on how your child feels after using their phone. Is it uplifting—or draining?

4. Eroded Focus & Mental Discipline

Focus is a performance skill. But constant notifications and app hopping rewires the brain to seek novelty, not discipline.

🔄 What Happens: Repeated phone use weakens the brain’s ability to sustain focus and control impulses during high-stakes moments (Berridge & Robinson, 2016).

⚠️ Parent Insight: Help your athlete see focus as something to train—not something they either “have” or don’t.

💡 What Can You Do as a Parent?

Your Role: Be the Environment Architect

You don’t have to micromanage—but you can help shape the environment your athlete trains, rests, and lives in. You’re not just helping them avoid distraction. You’re helping them build discipline, awareness, and mental strength.

💬 Conversation Starters for Parents

Use these open-ended questions to help your athlete build self-awareness:

• “Have you noticed how your focus feels after scrolling before practice?”

• “How does your sleep feel after a night on your phone vs. a night without it?”

• “Do you think phones help or hurt your game-day focus?”

• “What would it feel like to take back control of your screen time?”

• “Want to experiment with a phone-free pre-game routine this week?”

Mental performance is a muscle—and mobile phone habits can either strengthen or weaken it.

By helping your athlete protect their focus, sleep, and emotional well-being, you’re not just setting them up for success in sport, but in life.

Your role is powerful.

Protect their edge. 💪📵

Action Plan

This week’s action plan includes talking with your athlete and working with them to set healthy boundaries and usage with their phones!

✅ 1. No-Phone Zones Before Training & Games
Encourage a 30–60-minute “digital detox” before workouts or competitions. This protects reaction time and helps your athlete mentally prepare.

✅ 2. Support Sleep with Tech Curfews
Power down 1–2 hours before bed. Try a shared routine like stretching, journaling, or listening to calming music.

✅ 3. Ask Questions That Build Awareness
Instead of saying, “You’re always on your phone,” ask:
“How do you feel after scrolling?” or
“Do you notice a difference in how you perform when you’ve had screen-free time before a game?”

✅ 4. Model Boundaries Yourself
Athletes mirror what they see. If parents are constantly checking phones, the message about focus gets lost.

✅ 5. Create Tech-Free Recovery Spaces
Use meals, car rides, and warm-ups as time to connect—without devices. Mental recovery and social connection go hand in hand.

Resource of the Week

🎧 Podcast: The Huberman Lab – How to Improve Your Focus and Reduce Digital Distraction

A science-based episode for both parents and athletes on how screens affect focus and how to take control.

Things to Explore

• Read: Our Reading Library

• Download: Resource Guide Series

• View: Previous Weekly Performance Concepts

Got Questions?

Do you have a question, or want to know more about a topic. Let our team of experts help you. Ask your question here by clicking the button below. We will post answers to questions within future newsletters.

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