I recently observed my 15-year-old nephew trying to do his summer revisions. On his desk: a maths textbook, an exercise book... and his smartphone vibrating every 30 seconds. In one hour, he checked his phone 23 times (yes, I counted). The result? A maths exercise that should have taken 15 minutes took 45.
Does this scene sound familiar to you? You're not alone. As the 2025-2026 school year approaches, and our teenagers need to finish their summer homework or prepare to get back into the school rhythm, the question of concentration in the face of digital distractions becomes crucial.
Summary:
- Why can't our teenagers concentrate anymore?
- Warning signs: Is your teenager "hyper-distracted"?
- Practical solutions for the back-to-school season
-
As back-to-school approaches: Preparing a personalized action plan
Why can't our teenagers concentrate anymore?
The adolescent brain facing notifications
The adolescent brain is particularly vulnerable to distractions. In full development, the prefrontal cortex, responsible for attention and impulse control, is not yet fully mature. Add to that a smartphone that continuously emits sounds and vibrations, and you have the perfect recipe for distraction.
According to a [study published in the Journal of Behavioral Addictions] https://www.tandfonline.com/doi/full/10.1080/20445911.2023.2195031, the mere presence of a smartphone nearby significantly reduces available cognitive capacity, even when the device is turned off. Researchers found that participants whose phones were in another room performed better on cognitive tests than those whose phones were on their desk or in their pocket.
Marie Dubois, a neuropsychologist specializing in adolescent development, explains: "Each notification triggers a release of dopamine, creating a reward circuit similar to that activated by food or certain addictive substances. The adolescent literally becomes 'addicted' to checking their phone."
This phenomenon is also detailed in our article on [the consequences of ultra-connectivity](https://thephone.fr/blogs/ados-et-numerique/les-consequences-de-l-ultra-connexion)
The illusion of multitasking
"I study better with my phone, I can look up information at the same time!" How many times have you heard this phrase? Unfortunately, it's a persistent myth.
Dr. Jean-Philippe Lachaux, INSERM research director and author of "Les petites bulles de l'attention" (The little bubbles of attention), [states in his work]: https://www.inserm.fr/actualite/secrets-cerveau-pour-rester-concentre/) that the human brain doesn't actually do several things at once. It quickly switches from one task to another, which leads to a loss of efficiency and mental energy.
People who think they are good at multitasking are actually the ones who perform the worst in this area. Every time a teenager interrupts their homework to check a message, it takes their brain between 15 and 25 minutes to regain optimal concentration.
These results echo our [exclusive study on the impact of internet-free phones on middle school students' concentration](https://thephone.fr/blogs/ados-et-numerique/etude-exclusive-impact-des-telephones-sans-internet-sur-la-concentration-des-collegiens), which revealed a significant improvement in attentional capacities among students using phones without internet access.
Warning signs: Is your teenager "hyper-distracted"?
Before school starts, take the time to observe if your teenager exhibits these signs of hyper-distractibility:
- They can't study for more than 10 minutes without checking their phone.
- Their homework sessions drag on with no concrete results.
- They seem anxious when their phone isn't within reach.
- Their grades have dropped, even though the time they spend "studying" remains significant.
- They claim they can study effectively while exchanging messages.
I experienced this situation with my daughter last year. She spent three hours on her homework every evening, but her results didn't improve. In reality, those three hours were fragmented by hundreds of digital interruptions.
Practical solutions for the back-to-school season
1. Create a suitable study environment
The physical environment plays a crucial role in the ability to concentrate. Here's how to optimize it before school starts:
The ideal workspace:
- A dedicated area solely for studying (not the bed!)
- Good lighting, preferably natural
- Comfortable temperature (19-21°C)
- Minimal background noise or white noise if necessary
- Important element: a box or drawer to put the smartphone in
According to the [Académie des Sciences](https://www.academie-sciences.fr/pdf/rapport/avis0113.pdf), the mere visual presence of a smartphone is enough to decrease cognitive abilities. It is therefore better for it to be completely out of sight.
2. Establish a "digital contract" before school resumes
Rather than imposing arbitrary rules, involve your teenager in creating a family digital contract. This is the ideal time, just before school starts, to establish new habits.
Our family contract includes these elements that you could adapt:
- Phone-free time slots (e.g., 5-7 p.m. for homework)
- Designated place for phone storage during homework (a box in the hallway)
- Scheduled break system (15 minutes of work = 3 minutes of phone time)
- Consequences for non-compliance and rewards for achieved goals
Thomas, father of two teenagers and a reader of our blog, testifies: "At first, my children protested against this contract. But after three weeks, they themselves admitted that they were working more efficiently. The most surprising thing? They gained free time!"
3. Develop long-term attention skills
Beyond quick fixes, it is essential to help adolescents build over time what some call their "attentional musculature." This goes far beyond the simple ability to concentrate on a task: it's about embedding habits that, little by little, make attention more stable, even in an environment full of distractions.
Mindfulness meditation
Stopping for a few minutes each day to pay attention to one's breathing, sensations, or the way thoughts come and go, is not just a fad. From adolescence, this practice, known as "mindfulness," shows concrete effects: less stress, more serenity, and above all a new ability to stay present to the task one is performing. Several studies, conducted notably in Geneva and San Diego, reveal that these regular, even short, exercises refine concentration and strengthen working memory. Adolescents report feeling calmer before exams, less overwhelmed by the fear of tests, and above all able to return to their homework more quickly after a distraction.
Mindfulness also beneficial for young people: https://pulsations.hug.ch/article/la-pleine-conscience-benefique-aussi-pour-les-jeunes#gsc.tab=0
Ultimately, practicing five minutes of meditation is not a miracle: it's like strengthening one's attention, day after day, as simply as training for a sport.
Regular physical activity
Walking, running, cycling, swimming... A little physical exercise, even moderate, benefits more than just the body. Several studies show that moving also nourishes the brain. During a sports session, blood flow increases, neuron oxygenation improves, and the brain produces key proteins for memory. The effect is quickly visible: after a cardio activity, concentration capacity increases, and this heightened vigilance lasts up to two hours after the effort.
Sport also stimulates mental flexibility and the ability to organize... As if the brain, freshly trained, better manages priorities and solidifies memories. Not to mention its impact on stress or self-confidence.
Physical activity boosts your brain: https://pourunefranceenforme.fr/bien-dans-son-corps-bien-dans-sa-tete-lactivite-physique-booste-votre-cerveau/
Reading on paper
In a world saturated with screens, reading a physical book offers attention a unique challenge and reward: it's no longer just about ingesting information, but about retaining it, understanding it in depth. Recent studies show that reading on paper activates more certain brain areas linked to concentration and memorization: contact with paper, following pages, the absence of notifications, all of this promotes the anchoring of information.
On screen, on the contrary, the brain is tempted to flit around, to quickly go from one paragraph to another without real immersion. Reading on paper is offering the mind a space free from distractions, a bit like a gym dedicated to attention, where each turned page strengthens the ability to stay focused.
Cultivating mindfulness, physical activity, and reading on paper thus forms a real toolbox for training, over time, adolescents' attention. Each of these practices is accessible, simple to implement, and can gradually transform the relationship young people - and their families - have with today's hyper-connected world.
Concentration: easier on paper text than on tablet! : https://www.alternativesante.fr/cerveau/concentration-plus-facile-sur-le-texte-papier-plutot-que-sur-tablette
Testimonial: How we transformed Lucas's academic results
Lucas, 14, spent 4 hours a day on his homework last year, with mediocre results. His mother, Sandrine, recounts:
"Lucas was constantly distracted by his phone. We implemented a simple system: during homework, his smartphone stays in the kitchen, in a box. He can only check it during scheduled 5-minute breaks every 30 minutes of effective work.
At first, it was difficult. He would check the time every 2 minutes, fidget, find excuses to go to the kitchen... But after two weeks, we saw a change. His homework was finished in half the time, and his overall average increased from 11 to 14.5 in one semester.
The most surprising thing? He told us he felt less stressed. As if being constantly connected generated an anxiety he didn't even perceive."
As back-to-school approaches: Preparing a personalized action plan
The start of the 2025 school year is fast approaching. This is the ideal time to implement new habits. Here is a 5-step action plan that you can adapt to your family situation:
Week -2 before school starts:
Discuss openly with your teenager about concentration challenges. Avoid an accusatory tone, present it as a problem to be solved together.
Week -1:
Together, create the "digital contract" and set up the ideal workspace. Test different time management applications.
Day D (back to school):
Implement an after-school routine that includes decompression time (screen-free), a snack, then homework in the optimized environment.
Week +1 :
Do a first assessment with your teenager. What's working? What needs to be adjusted? Be flexible.
Month +1:
Celebrate progress, even small ones. Positive recognition reinforces good habits.
Conclusion: beyond mere restriction
For a long time, I thought the solution was simply to confiscate my children's phones during homework. But I realized that this approach doesn't help them develop their own discipline.
The goal is not to demonize technology, but to teach our teenagers to master it rather than being mastered by it. This skill will be useful to them far beyond their school years, in a professional world where digital distractions are omnipresent.
As my daughter once told me after adopting these methods: "It's strange, but I feel like I have more time now that I spend less time on my phone."
At the dawn of this 2025 back-to-school season, let's give our teenagers the tools to regain control of their attention. This may be the most valuable gift we can offer them for their future success.
Phone without social media: How to protect your child from digital dangers
The consequences of ultra connection