The negative impact of smartphones and social media on training: Why disconnecting is key to better progress

I. Introduction: Digital distraction, an insidious threat to your fitness sessions

The omnipresence of smartphones in contemporary society has extended almost inevitably to the sanctuaries of physical fitness: gyms and training spaces.

For many individuals, the mobile phone has become a natural extension of their equipment , consulted between sets, during cardiovascular rest phases, or even during the execution of exercises themselves.

This normalization of digital interaction at the heart of physical exertion raises fundamental questions about its actual impact on the quality and effectiveness of training. The aim of this article is to critically examine the foundations and consequences of this practice , based on sound scientific evidence.

It is essential to establish a crucial distinction from the outset: this article does not condemn all forms of technological use during exercise. Listening to music , for example, via a smartphone can be neutral, or even beneficial , for certain aspects of performance, such as motivation, perceived intensity, or enjoyment of the exercise. Numerous studies indicate that music can increase treadmill speed, exercise intensity, and perceived enjoyment.

The heart of the problem, and the subject of this report, lies in interactive use of the smartphone: the one that actively solicits cognitive resources and diverts attention from the main task, which is physical exercise.

This constant interaction has become such an ingrained habit for some that its deleterious effects , although significant, are often underestimated or ignored.

The omnipresence and very design of smartphones and social media apps, with their instant gratification systems and constant notifications, encourage compulsive use that gradually erodes the quality of training , often without the user's knowledge. This normalization of a practice that is fundamentally subversive to achieving fitness goals is a major concern.

This article therefore aims to demonstrate, on the basis of solid scientific evidence and rigorous studies, the multiple deleterious effects and the harmful impact of this interactive use of the smartphone on physical performance , cognitive abilities , psychological well-being and safety during training.

The ultimate ambition is to provide an irrefutable argument for the urgent need to abandon this practice in order to optimize the benefits of each exercise session and preserve the integrity of this investment of time and effort in one's health.

The aim is to combat a tacit acceptance that masks an insidious erosion of expected results.

II. The direct consequences on physical performance

Interacting with a smartphone during a workout is not a simple, harmless distraction; it actively and measurably undermines the desired physical gains , whether in bodybuilding or cardiovascular exercise.

A. Reduction in training intensity and volume

In bodybuilding, training volume (defined as the total number of repetitions multiplied by the weight lifted) is a key factor in progress. Several studies have demonstrated a significant decrease in this volume-load ratio when participants use their smartphones for functions other than listening to music.

One particularly telling study highlighted a 29% decrease in performance , as measured by volume-load during squat exercises, in individuals who spent 30 minutes scrolling through social media before their workout.

This significant decrease has been directly attributed to the mental fatigue induced by this digital activity . Similarly, another study confirmed that using social media on a smartphone immediately before a weight training session can lead to a significant decrease in training volume. It is crucial to note that this decrease in work capacity is not due to an initial physical incapacity or pre-existing muscle fatigue, but rather to an early depletion of mental resources that limits the individual's ability to sustain the required effort.

In the field of cardiovascular exercise , the findings are just as concerning. Using a phone to send text messages (SMS) or to chat during a treadmill workout results in a significant reduction in average running speed and heart rate, compared to a condition without a phone or with only music being played.

One study found that participants who sent messages during a 20-minute exercise session spent nearly half of that time (about 10 minutes) in a low-intensity zone, and only 7 minutes in a high-intensity zone.

In contrast, those who trained without their phones spent only 3 minutes at low intensity and nearly 13 minutes at high intensity. For the same training duration, the actual effort exerted is therefore considerably less when the smartphone is used interactively , which directly compromises the desired cardiovascular adaptations, calorie expenditure, and consequently, the overall effectiveness of the session.

B. Alteration of endurance and power

Beyond volume and intensity, endurance and power can also suffer from digital interference. Research conducted with swimmers has shown that those who reported spending more time on social media exhibited decreased endurance, reduced power output, and overall, lower swimming performance compared to a control group.

Although this study focuses on social media use in general and not specifically during exercise, it suggests a link between excessive engagement on these platforms and reduced physical performance . More directly, using a smartphone for functions other than music during exercise can decrease perceived productivity and enjoyment of the workout.

This decreased satisfaction can indirectly affect perseverance in the face of effort , and therefore endurance during longer sets or longer-duration exercises . Mental fatigue induced by smartphone use is a determining factor, specifically reducing endurance , particularly in low- and medium-intensity exercises.

C. Increased perceived exertion (RPE) without corresponding physiological benefits

A particularly insidious phenomenon is the increase in the perception of effort (RPE, Rating of Perceived Exertion ) without this corresponding to a real increase in physiological intensity.

Studies have shown that exposure to social media on a smartphone before exercise leads to an increased perception of mental fatigue . Consequently, for the same level of physical exertion, participants' reported RPE (Return on Physical Exertion) is higher after a period of scrolling through social media, with no significant differences in physiological markers of exertion, such as blood lactate concentrations. This strongly suggests that the basis of this fatigue and increased perception of effort is psychological rather than physiological. In other words, the brain, already stimulated and fatigued by digital stimulation, interprets the physical effort as more arduous than it actually is. This perceptual distortion often leads to premature cessation of exercise or a reduction in intensity, as the individual believes they have reached their limits when their physiological capacities have not yet been fully utilized.

D. Disruption of balance and stability, and increased risk of injury

Interactive smartphone use during physical exercise has direct and serious consequences on balance and postural stability , thereby increasing the risk of injury.

Research has quantified this impact: texting during exercise reduces postural stability by 45% , while simply talking on the phone decreases it by 19% . This increased instability is not insignificant; it can lead to real-life accidents such as falls, whether on a treadmill, during outdoor exercise, or while lifting weights. The consequences can range from a simple loss of balance to more serious musculoskeletal injuries, such as ankle sprains or ligament tears.

Motor coordination , essential for the correct and safe execution of many exercises, especially those involving free weights or complex movements such as in weightlifting, is also compromised by telephone distraction.

Dividing attention between the phone screen and the demands of exercise prevents the fine postural adjustments and real-time technical corrections necessary to maintain proper form and prevent injuries. Simply attempting to read a message or navigate an app diverts attentional resources that should be fully dedicated to proprioception and motor control.

All of these performance degradations—reduced volume and intensity, impaired endurance, distorted perception of effort, and instability—should not be considered in isolation. Every training session affected by smartphone use represents a missed opportunity to adequately stimulate the body for adaptation and progress.

While a single suboptimal session may seem insignificant, the accumulation of these "micro-losses" over weeks, months, or even years inevitably leads to a substantial deficit in achieving long-term fitness goals.

The mental fatigue induced by phone use, which leads to higher RPE (repetitive exercise exposure), which in turn causes a reduction in training volume, directly results in a decrease in anabolic or adaptive stimulus. Thus,

Therefore, it is not just a case of a slightly less successful session, but of an overall progression trajectory that is compromised, sabotaging the considerable investment of time and effort that a regular commitment to physical activity represents.

The following table summarizes the comparative effects of different types of smartphone use on key training parameters, clearly illustrating the distinction between potentially neutral or beneficial passive use (music) and systematically detrimental interactive use.

III. Cognitive Impairment: When the brain falters, the body follows

The negative impact of smartphones on training is not limited to a simple behavioral distraction; it is rooted in deep cognitive mechanisms. The mental demands of interacting with a phone deplete brain resources that are, in fact, crucial for performance and safety during physical exercise.

A. Screen-induced mental fatigue: A major obstacle

The use of social media and other interactive smartphone applications, even when it occurs before the start of exercise, is a significant source of mental fatigue .

Studies have shown that just 30 minutes of scrolling through social media is enough to quantifiably increase the perception of mental fatigue. This fatigue is not physiological in origin, like that which would result from intense physical exertion, but rather psychological.

Research indicates that this mental fatigue can set in within 15 to 30 minutes of engaging in a cognitively demanding task , and its effects, such as increased alpha waves in brain activity (a marker of fatigue), can persist for up to 60 minutes after the demand has ceased.

B. Decreased attention, concentration, and cognitive control

Attention and concentration are valuable commodities for effective training .

However, frequent smartphone use, even outside of sports activities such as work-related tasks, has been shown to decrease overall productivity. Digital multitasking, which involves juggling multiple information sources or applications, is associated with reduced cognitive control and increased distractibility.

Even more surprisingly, the mere presence of a smartphone in the immediate environment, even if not actively used, can be enough to consume cognitive resources and negatively affect attention and performance.

Individuals who use their smartphones excessively tend to perform worse on tasks requiring sustained and prolonged concentration. It has been reported that the average human attention span has dropped considerably in recent years, to the point of becoming, according to some vivid comparisons, shorter than that of a goldfish. The constant stream of notifications and information fragments attention, making it increasingly difficult to focus on a single task for an extended period. The brain becomes accustomed to these short bursts of information, which diminishes its capacity for deep and sustained engagement.

Physical training , especially when it involves heavy loads, complex technical movements, or the pursuit of performance, demands focused and continuous attention. This ability is directly compromised by the habit of checking one's phone between sets or during exercise.

C. Cognitive overload and its impact on executive functions

Multitasking, as encouraged by smartphone use, divides available cognitive resources. This leads to an increase in cognitive load, that is, the mental effort exerted by working memory. When cognitive load becomes excessive, working memory can be overloaded, reducing overall cognitive efficiency.

The direct consequences of this overload are increased mental fatigue , decreased concentration , and impaired decision-making ability . The brain's executive functions—a set of high-level cognitive processes that include planning, problem-solving, mental flexibility, and sustained attention—are particularly vulnerable to this overload.

This "task change cost" can represent a loss of up to 40% of a person's productive time.

D. Interference with the normal cognitive benefits of exercise

Physical exercise , particularly aerobic exercise, is recognized for its beneficial effects on cognitive functions. It typically improves aspects such as reaction time and cognitive accuracy through various physiological mechanisms, including increased cerebral blood flow, improved brain oxygenation, and positive changes in the release and function of neurotransmitters (such as dopamine and norepinephrine).

However, the introduction of interactive smartphone use during exercise counteracts, or even negates, these benefits.

Studies have specifically shown that sending messages during aerobic exercise leads to a decline in reaction time and decreased accuracy, compared to exercising without a phone. Thus, not only does the phone provide no cognitive benefit during exercise, but it actively deprives the individual of the mental gains that the exercise itself should have provided.

The chronic habit of using one's smartphone interactively, with its constant stream of notifications and fragmented information, does more than simply cause temporary mental fatigue. It contributes to a "remodeling" of the brain's attentional capacities, a phenomenon related to digital neuroplasticity. The brain adapts to this mode of operation characterized by "short bursts of attention," which gradually erodes the ability to maintain deep and sustained attention.

Therefore, difficulty concentrating during training is not solely a symptom of acute fatigue, but may reflect a more lasting alteration in attentional patterns. This makes disconnecting during exercise all the more crucial, not only for immediate performance, but also for potentially rehabilitating and preserving these essential cognitive functions in daily life.

IV. The Psychological Impact: More stress, less pleasure

The integration of the smartphone into the exercise routine is not limited to consequences on performance and cognition; it also profoundly modulates the psychological experience of training, often in a negative way, by affecting pleasure, stress and motivation.

A. Decreased enjoyment and satisfaction associated with training

One of the most direct findings concerns the impact on perceived enjoyment. Research indicates that using a smartphone for all its functions (as opposed to limited use for listening to music) during weight training exercises leads to a significant decrease in the perceived enjoyment and productivity of the session.

Pleasure is a powerful driver of intrinsic motivation, the kind that compels us to engage in an activity for the satisfaction it provides in itself. If constant interaction with the phone transforms a potentially rewarding and energizing activity into a distracting and fragmented chore, long-term adherence to the exercise program is likely to be seriously compromised.

Training then becomes less a source of fulfillment than an additional task to accomplish, made less attractive by the division of attention.

B. Increased stress and anxiety

While the gym or physical activity are often sought as outlets to reduce the stress of daily life, the introduction of the smartphone can paradoxically import these same stressors.

Digital multitasking , inherent in interactive phone use, is associated with increased self-reported stress . Individuals who frequently engage in digital multitasking are also more likely to report symptoms of depression and anxiety. The pressure to stay constantly connected, information overload, and the fear of missing important information (FOMO), exacerbated by notifications and the nature of social media, contribute to higher levels of stress and anxiety.

Thus, instead of being a parenthesis of disconnection and rejuvenation, the training session can become an extension of the demands and tensions of the outside world, negating one of the most important psychological benefits of exercise.

C. The Trap of Social Comparison via Social Media

Scrolling through social media feeds during breaks or even before training exposes the user to a constant stream of images and stories , often carefully staged, concerning the bodies, performances, and lifestyles of others.

This exposure frequently leads to a process of social comparison , where the individual evaluates their own appearance, abilities, or progress against these representations. When this comparison is "upward" —that is, comparing oneself to people perceived as "better" or having reached idealized standards— the consequences can be particularly harmful.

They include a negative perception of one's own body , decreased self-esteem , increased body anxiety , and may even promote harmful behaviors such as disordered eating or compulsive overtraining in a vain attempt to achieve these ideals.

Studies show that even brief exposure to the profiles of people perceived as healthier or more successful on social media can be enough to trigger this comparison mechanism and lower self-esteem. Instead of focusing on their own journey, personal progress, and intrinsic well-being, individuals measure themselves against often unrealistic and unattainable standards, which undermines motivation, diminishes the enjoyment of effort, and can lead to chronic dissatisfaction.

D. Effects on intrinsic motivation and self-efficacy

Intrinsic motivation, meaning engaging in an activity for the pleasure and satisfaction it provides, is a key predictor of long-term commitment and perseverance in physical exercise. Heavy smartphone use (defined in one study as more than 180 minutes per day) has been associated with greater amotivation (lack of motivation) for exercise , while lower usage has been correlated with higher intrinsic motivation.

Furthermore, smartphone addiction appears to erode a sense of self-efficacy regarding physical activity—that is, confidence in one's ability to succeed and persevere in one's efforts. Interestingly, a nuance is worth noting: for fitness app users with a high degree of self-control, upward social comparison can, in some cases, have a paradoxically positive effect on well-being and motivation. These individuals may perceive the gap with others as a stimulating challenge and a goal to strive for, thus strengthening their commitment. However, for those with lower self-control, the effect of this same comparison is generally negative, leading to frustration and discouragement. It is important to emphasize that passive and distracted scrolling through general social media is less likely to fall into this category of potentially constructive comparison and instead tends to erode intrinsic motivation in favor of external validation or, worse, lead to amotivation.

This analysis highlights a fundamental contradiction: many people engage in physical exercise with the laudable intention of improving their physical and mental well-being . Yet, by introducing the interactive use of smartphones into their workouts , they are using a tool that, as demonstrated, is intrinsically linked to increased stress, decreased enjoyment, a reinforcement of negative social comparison, and an erosion of intrinsic motivation and self-efficacy.

There is therefore a major dissonance between the desired well-being and the behavior adopted. This practice ultimately sabotages the individual's own goals, potentially transforming a moment of rejuvenation and self-care into an additional source of tension and dissatisfaction . Recognizing this contradiction is an essential step in reassessing the role of the phone during exercise.

V. Specific mechanisms that sabotage your progress

Beyond the general impacts on performance, cognition and mental state, the use of smartphones during training interferes with specific qualitative mechanisms, essential for optimizing results and ensuring safety.

A. Disruption of the mind-muscle connection (MMC): essential for hypertrophy

The mind-muscle connection (MMC) is a fundamental concept in strength training, referring to the deliberate and conscious effort to focus attention and direct tension toward a specific muscle or muscle group during exercise. The goal is to improve the quality of muscle contraction and the engagement of targeted fibers.

Scientific research has validated the importance of this approach:

One study revealed that the group practicing an internal focus achieved 12.4% muscle mass gains in the biceps, compared to only 6.9% for the group with an external focus—nearly double. Similar results were observed for the quadriceps.

To cultivate effective MMC, experts explicitly recommend eliminating all external distractions, and first and foremost, turning off your mobile phone and removing your headphones (unless the music is being used passively and not in a distracting way).

When attention is diverted to a screen , messages or notifications, it becomes virtually impossible to maintain the level of concentration required to "feel" the muscle working and optimize its activation.

Without this focused connection, the stimulus sent to the muscle fibers is suboptimal. Even if the load is lifted and the number of repetitions is reached, the quality of the stimulation for muscle growth is compromised, thus limiting hypertrophic adaptations.

B. Degradation of execution technique and coordination

Proper exercise technique is essential not only for effective training but also, and perhaps more importantly, for injury prevention. Smartphone use has a direct and negative impact on this qualitative aspect. It can, for example, slow overall reaction time . If an individual spends their rest time absorbed by their phone, their coordination and reactivity may be diminished when resuming a technically demanding exercise , such as a clean and jerk in weightlifting, increasing the risk of failure or improper execution.

The unstable posture caused by handling a phone or dividing attention inevitably compromises the correct form of the exercises . This can lead to compensation by other, non-targeted muscle groups , reducing the effectiveness of the work on the primary muscle , while increasing stress on the joints and connective tissues .

C. Involuntary prolongation of rest periods and loss of efficiency

Rest periods between sets are an important variable in training , the duration of which must be adapted to the objectives (strength, hypertrophy, muscular endurance).

Getting absorbed in scrolling through social media , reading emails, or exchanging messages during these recovery periods can very easily lead to unintentionally and unjustifiably lengthening these breaks. This excessive prolongation disrupts the rhythm of the workout, unbalances the ratio between necessary muscle recovery and mental preparation for the next set, and reduces the overall effectiveness of the session.

This phenomenon is particularly detrimental to training protocols that rely on short, controlled rest periods to maintain high metabolic intensity, as is the case with high-intensity interval training (HIIT). Excessively long rest periods reduce training density (the amount of work per unit of time) and can diminish the desired metabolic and hormonal response, thus limiting the targeted physiological adaptations.

D. Neurological effects: Overactivation of the prefrontal cortex and visuomotor fatigue

Research highlights neurological mechanisms underlying the negative effects of smartphones. Prolonged social media use , even for just 30 minutes before a workout, can negatively impact athletes' visuomotor skills.

For example, a study conducted on elite volleyball players showed a 5.3% increase in their response time during a visuomotor task after such exposure to social media.

The proposed explanation lies partly in brain activation. Viewing content on social media , and in particular interacting with "Likes" and social validation systems, is associated with increased activation of the prefrontal cortex (PFC)—an area involved in executive functions, decision-making, and attention—as well as the primary visual cortex. Prolonged and repeated over-activation of these brain areas could lead to a functional decline in brain regions that are essential for engagement and athletic performance, as well as a reduction in available attentional resources.

The mental fatigue induced by this intense digital stimulation can impair the overall functioning of the visual system , including visual attention and the ability to quickly process information relevant to motor execution. These neurological effects help explain why technical performance, coordination, and decision-making (important even in weight training for adjusting a movement or assessing fatigue) are compromised. The brain is literally less able to process information relevant to the current exercise.

It therefore appears that using a smartphone during training inflicts a kind of "double penalty". Not only does it tend to reduce the amount of work done (in terms of volume, intensity, and effective duration at high intensity, as detailed in section II), but it also profoundly degrades the intrinsic quality of that work.

Deterioration of execution technique not only increases the risk of injury but also makes each repetition less effective in achieving the intended goals.

Finally, unintentionally prolonging rest periods dilutes training intensity and can diminish its metabolic benefits. These qualitative factors are absolutely crucial for long-term progress.

Thus, even if an individual were to manage , by some extraordinary feat, to maintain a certain volume or intensity despite using their phone (which is highly unlikely over time), the fundamental quality of their training would inevitably be compromised, severely limiting the expected neuromuscular, hypertrophic and cardiovascular adaptations .

VI. Long-term consequences: Beyond today's session

The harmful effects of using a smartphone during exercise are not limited to the current session. This habit, if maintained, can have significant repercussions on achieving long-term fitness goals and on an individual's overall health.

A. Hindrance to achieving long-term fitness goals

Progress in physical fitness, whether it involves strength gains, muscle hypertrophy, improved cardiovascular capacity, or weight management, is based on principles of progressive overload, regularity, and quality of training.

As the preceding sections have amply demonstrated, the interactive use of smartphones systematically compromises several of these pillars :

• reduction in training intensity and volume,

• alteration of technical quality,

• decreased concentration and mind-muscle connection.

The accumulation of these deficits session after session logically makes it more difficult, or even impossible, to achieve long-term fitness goals.

If every workout is suboptimal due to digital distractions, the stimulation necessary for the body to adapt is not adequately provided. Progress stagnates , and in some cases, regression may even occur . Data suggests that excessive smartphone use is associated with an overall less active lifestyle, with, for example, a significant reduction in the number of daily steps (up to 4,000 fewer steps) and potentially lower lean muscle mass. In short, spending more time on your phone than fully engaging in your training is a recipe for slowing down, or even completely halting, your progress.

B. Impact on overall health (sleep, mental well-being)

The consequences of a problematic relationship with smartphones extend far beyond the gym and can affect overall health. Excessive phone use is linked to a range of health problems, including sleep disturbances and less healthy eating habits, as well as an increased incidence of migraines. In terms of mental well-being, it can contribute to the onset or worsening of depressive symptoms and anxiety, promote problematic alcohol use, induce social media addiction, and erode self-esteem.

Sleep, in particular, is a frequent victim of hyperconnectivity. Exposure to blue light emitted by screens late at night disrupts melatonin production and desynchronizes circadian rhythms. Furthermore, the mental overstimulation induced by consuming engaging or stressful content before bedtime makes falling asleep more difficult and sleep quality diminishes. Insufficient or poor-quality sleep has direct and negative repercussions on physical and mental recovery after exertion , on cognitive functions (memory, concentration), on mood, and on hormonal regulation, thus creating a vicious cycle where fatigue and malaise reduce the ability and motivation to train effectively.

Studies on athletes' use of social media also highlight negative experiences such as criticism, feelings of obligation, and anxiety, in addition to physiological effects.

Excessive smartphone use , even outside of workout times, tends to promote a more sedentary lifestyle . Time spent passively scrolling through screens is time not devoted to physical activity, whether structured or informal. This increased sedentary behavior, combined with the previously described negative effects on sleep and mental health, has a detrimental effect on motivation and overall energy available for physical activity .

Therefore, smartphone distraction during exercise is often just a visible symptom of a broader, more problematic relationship with the device. This relationship can undermine the very foundations of an active and healthy lifestyle.

Thus, the fight against phone use during exercise can be seen as a significant first step towards a more comprehensive reassessment of the role of technology in daily life, fostering a deeper and more authentic commitment to health and fitness.

VII. Conclusion and firm recommendation: The urgent need to disconnect

Analysis of available scientific data paints an unequivocal picture: the interactive use of smartphones and the consumption of social media during physical training sessions constitute a profoundly detrimental practice , sabotaging the efforts made and the expected benefits on multiple levels.

The following table provides a summary of the main negative impacts identified, classified by area:

Faced with this overwhelming body of evidence, the conclusion is forcefully inescapable: it is imperative to cease the interactive use of smartphones and the consumption of social media during physical training.

The perceived or hoped-for benefits of this practice – whether it be entertainment, combating boredom, or an illusory sense of connection – are largely and systematically outweighed by the real costs in terms of fitness outcomes, cognitive health, and psychological well-being.

Physical training represents precious time, a conscious investment in one's health and personal development. Introducing a source of distraction as powerful and time-consuming as a smartphone devalues this investment, transforming a potentially focused and rewarding moment into a fragmented and suboptimal experience.

To achieve this, several practical strategies can be implemented:

• Planning and preparation:

  • Developing a detailed training plan before arriving at the gym helps maintain focus on the tasks to be accomplished and minimizes downtime that can lead to distraction.

  • Reconnecting with one's "Why," that is, the deep reasons that motivate the practice of the exercise, strengthens the determination not to let external elements sabotage this commitment.

  • While music is an aid, preparing playlists in advance avoids having to handle your phone during exercise, thus reducing the risk of straying to other applications.

    
    

• Device management:

  • The most radical and often the most effective solution is to leave your phone in the locker room , in your bag, or out of immediate reach.

  • If the phone needs to stay close (for example, for music or in case of an expected emergency), systematically putting it in "Do Not Disturb" mode or airplane mode is essential to block notifications and calls.

  • Informing those around you of your training schedule can reduce the likelihood of being interrupted by urgent calls or messages.

    
    

• Behavioral and mental change:

  • Setting clear limits on social media use in general, and not just during training, can help reduce addiction and the habit of compulsive scrolling.

  • The practice of mindfulness can be a valuable tool for increasing awareness of one's own digital habits and for developing the ability to resist impulsive phone use.

  • For serious athletes and practitioners, adopting self-regulation strategies is key: planning for potential phone use (for example, to consult a training program), actively considering its relevance to performance, and limiting oneself to one task at a time if phone use is unavoidable. Coaches and trainers also have a role to play by establishing clear rules, such as banning phones before competitions or during critical phases of training.

  • It is essential to reclaim training time as a special moment for oneself, an opportunity to disconnect from stress and the demands of the outside world, and not as a simple extension of it.

    
    

• Alternatives and useful tools (if used for tracking):

  • If the phone is used to follow a training program or record performance, it should be consulted briefly, in a targeted manner and only between sets or exercises, then put down immediately.

  • Some well-designed fitness apps can guide training in a structured and potentially beneficial way, provided that interaction with the device remains minimal during the workout itself and doesn't become a gateway to other distractions. Vigilance is still essential.

Ultimately, choosing to disconnect from your smartphone during training is not a simple constraint or a passing fad. It is a conscious decision that demonstrates a deep respect for your own goals, the time invested, and the integrity of your body.

It's a smart optimization strategy, aimed at maximizing the return on the physical and mental investment of each session. By disconnecting from the digital world, even temporarily, we give ourselves the opportunity to reconnect more intensely with our bodies, the present effort, and the sensations of exercise.

This reconnection is fundamental not only for physical progress, but also for the enjoyment and satisfaction derived from the activity. Disconnecting during training is therefore not a loss, but a substantial and measurable gain on the path to better physical fitness and greater well-being.