How to Make the Most of Your 2025 Back‑to‑School Season
Why does back-to-school shake you up so much? Back-to-school—or returning to work after summer—is that paradoxical moment when excitement meets apprehension.
Ideas & Tips
Ideas & Tips
Ideas & Tips
Sep 4, 2025
7 min
On one hand, you can’t wait to crack open fresh supplies, catch up with friends or colleagues, and dive into new projects. On the other, you dread the return of routine, the weight of responsibility, and the mental load that comes with it. Even the familiar smell of a new notebook and the pleasure of a morning coffee don’t always keep motivation alive for long.
For many, September mostly marks the end of a cycle. For a few weeks, you may have soaked up the sun, set problems aside, and let your habits melt into a well-deserved break. Then the pause ends—abruptly. Notifications pile up, meetings appear out of nowhere, the weather turns, and the days get shorter. In Paris, it can be dark by 5:30 p.m., and the drop in temperature can drag your mood down. The return to reality isn’t just chilly—it can feel harsh.
That sudden shift knocks out your bearings. The habits that structured your spring days are gone; your schedule is scrambled; your commitments may have been put on hold. You’re left with a sense of blur that makes the restart harder. Neuroscience shows your brain loves routines because they reduce mental effort and uncertainty. Breaking them can trigger a kind of internal jet lag.
Getting back up to speed also means firing up the mental engine. After a pause, your motivation may have drifted. Deadlines feel far away, and the urge to delay (hello, procrastination) sneaks in. Your phone doesn’t help: one minute you’re scrolling other people’s vacation photos or daydreaming about endless summer, the next your to-dos have quietly multiplied.
This can snowball into a real back-to-school panic. The mountain of tasks looks impossible, and you don’t know where to start. So you want to run, to push everything to “later.” The good news: you can handle this season differently—with some prep, a lot of self-kindness, and a few tools to keep screens from taking over.
In this article, you’ll learn how to:
Optimize your day so you recover a steady, calm rhythm.
Limit phone intrusion and procrastination to protect your focus.
Cut down your “endless summer” screen time and disconnect without guilt.
Optimize your day
Why routines make you more effective
The human brain is built to spot patterns and form habits. Neuroscience calls this neuroplasticity—the brain’s ability to rewire itself based on repeated behaviors. A recent meta-analysis looked at how long it takes for a new habit to become automatic: the median was 59–66 days, the mean 106–154 days, with extremes from 4 to 335 days. In other words, building a new ritual takes persistence and consistency. Morning routines and self-chosen habits tend to stick more easily because you weave them into a stable environment.
A structured routine cuts decision fatigue and boosts concentration. Instead of constantly asking “what now?”, you can focus on doing. A clear routine also prevents stress by restoring a sense of control and predictability. Finally, it supports essentials like regular sleep, consistent movement, and balanced nutrition—the pillars of good mental and physical health.
What makes optimizing your day hard
Restarting a routine after summer isn’t automatic. Your hours shifted, your commitments changed, and your body adapted to other rhythms (sleeping in, late meals, late nights). You can feel a jet-lag-like mismatch. Plus, many programs or coaches promise radical transformations in a few weeks, even 21 days. That idea—popularized by self-help books—is misleading. The meta-analysis above shows the process is longer and depends on many factors.
Another obstacle: information overload and constant pings. Between emails, notifications, and late tasks, it’s easy to get lost. Lack of routine fuels procrastination: you push away energy-hungry activities and retreat to easy distractions. Without a plan, you burn out firefighting instead of moving forward.
How to take back your routine
Plan your day in time blocks. Break work into 25–50-minute sessions (Pomodoro) with short breaks in between. This sharpens focus and reduces boredom. Map your energy peaks: some people do best with demanding tasks in the morning, creative ones in the afternoon. If you’re looking for a great app to help you out, Jomo is once again the perfect ally — and if you want to use Pomodoro with Jomo, here’s how.
Set realistic micro-goals. Skip the total life overhaul and start with one change (e.g., read 10 minutes before bed, pack your bag the night before). Neuroscientists recommend pairing a new habit with an existing action to speed up automation. Each small win releases dopamine and motivates you to keep going.
Adopt a morning AND evening routine. In the morning, start with something you enjoy or that gives you a sense of progress (exercise, reading, meditation). In the evening, reduce screens and set up tomorrow. This structure calms the mind and supports quality sleep. It’s best to avoid screens as much as possible during those times (especially right after waking up and just before going to bed).
Stay flexible and adjust. Studies suggest morning routines work better for early birds, while creative activities can fit well in the evening. Listen to your natural rhythm and your constraints. For example, a parent may not be able to follow a rigid routine and will adapt around school hours.
Build in breaks—and be kind to yourself. In September, you often want to sprint. But breaks are essential for recovery and creativity. Give yourself aimless moments—walks, music, a nap—that let your mind unclench.
To help you out, you can use the Jomo app for free (available on iPhone, iPad, and Mac). With Jomo, you can block any apps you want in the morning, at work, or in the evening after your day is done. And to make it easier to stick to your limits, you can leave yourself notes, throw in a few insults, or even get expert tips so you don’t give up so easily.
On one hand, you can’t wait to crack open fresh supplies, catch up with friends or colleagues, and dive into new projects. On the other, you dread the return of routine, the weight of responsibility, and the mental load that comes with it. Even the familiar smell of a new notebook and the pleasure of a morning coffee don’t always keep motivation alive for long.
For many, September mostly marks the end of a cycle. For a few weeks, you may have soaked up the sun, set problems aside, and let your habits melt into a well-deserved break. Then the pause ends—abruptly. Notifications pile up, meetings appear out of nowhere, the weather turns, and the days get shorter. In Paris, it can be dark by 5:30 p.m., and the drop in temperature can drag your mood down. The return to reality isn’t just chilly—it can feel harsh.
That sudden shift knocks out your bearings. The habits that structured your spring days are gone; your schedule is scrambled; your commitments may have been put on hold. You’re left with a sense of blur that makes the restart harder. Neuroscience shows your brain loves routines because they reduce mental effort and uncertainty. Breaking them can trigger a kind of internal jet lag.
Getting back up to speed also means firing up the mental engine. After a pause, your motivation may have drifted. Deadlines feel far away, and the urge to delay (hello, procrastination) sneaks in. Your phone doesn’t help: one minute you’re scrolling other people’s vacation photos or daydreaming about endless summer, the next your to-dos have quietly multiplied.
This can snowball into a real back-to-school panic. The mountain of tasks looks impossible, and you don’t know where to start. So you want to run, to push everything to “later.” The good news: you can handle this season differently—with some prep, a lot of self-kindness, and a few tools to keep screens from taking over.
In this article, you’ll learn how to:
Optimize your day so you recover a steady, calm rhythm.
Limit phone intrusion and procrastination to protect your focus.
Cut down your “endless summer” screen time and disconnect without guilt.
Optimize your day
Why routines make you more effective
The human brain is built to spot patterns and form habits. Neuroscience calls this neuroplasticity—the brain’s ability to rewire itself based on repeated behaviors. A recent meta-analysis looked at how long it takes for a new habit to become automatic: the median was 59–66 days, the mean 106–154 days, with extremes from 4 to 335 days. In other words, building a new ritual takes persistence and consistency. Morning routines and self-chosen habits tend to stick more easily because you weave them into a stable environment.
A structured routine cuts decision fatigue and boosts concentration. Instead of constantly asking “what now?”, you can focus on doing. A clear routine also prevents stress by restoring a sense of control and predictability. Finally, it supports essentials like regular sleep, consistent movement, and balanced nutrition—the pillars of good mental and physical health.
What makes optimizing your day hard
Restarting a routine after summer isn’t automatic. Your hours shifted, your commitments changed, and your body adapted to other rhythms (sleeping in, late meals, late nights). You can feel a jet-lag-like mismatch. Plus, many programs or coaches promise radical transformations in a few weeks, even 21 days. That idea—popularized by self-help books—is misleading. The meta-analysis above shows the process is longer and depends on many factors.
Another obstacle: information overload and constant pings. Between emails, notifications, and late tasks, it’s easy to get lost. Lack of routine fuels procrastination: you push away energy-hungry activities and retreat to easy distractions. Without a plan, you burn out firefighting instead of moving forward.
How to take back your routine
Plan your day in time blocks. Break work into 25–50-minute sessions (Pomodoro) with short breaks in between. This sharpens focus and reduces boredom. Map your energy peaks: some people do best with demanding tasks in the morning, creative ones in the afternoon. If you’re looking for a great app to help you out, Jomo is once again the perfect ally — and if you want to use Pomodoro with Jomo, here’s how.
Set realistic micro-goals. Skip the total life overhaul and start with one change (e.g., read 10 minutes before bed, pack your bag the night before). Neuroscientists recommend pairing a new habit with an existing action to speed up automation. Each small win releases dopamine and motivates you to keep going.
Adopt a morning AND evening routine. In the morning, start with something you enjoy or that gives you a sense of progress (exercise, reading, meditation). In the evening, reduce screens and set up tomorrow. This structure calms the mind and supports quality sleep. It’s best to avoid screens as much as possible during those times (especially right after waking up and just before going to bed).
Stay flexible and adjust. Studies suggest morning routines work better for early birds, while creative activities can fit well in the evening. Listen to your natural rhythm and your constraints. For example, a parent may not be able to follow a rigid routine and will adapt around school hours.
Build in breaks—and be kind to yourself. In September, you often want to sprint. But breaks are essential for recovery and creativity. Give yourself aimless moments—walks, music, a nap—that let your mind unclench.
To help you out, you can use the Jomo app for free (available on iPhone, iPad, and Mac). With Jomo, you can block any apps you want in the morning, at work, or in the evening after your day is done. And to make it easier to stick to your limits, you can leave yourself notes, throw in a few insults, or even get expert tips so you don’t give up so easily.
On one hand, you can’t wait to crack open fresh supplies, catch up with friends or colleagues, and dive into new projects. On the other, you dread the return of routine, the weight of responsibility, and the mental load that comes with it. Even the familiar smell of a new notebook and the pleasure of a morning coffee don’t always keep motivation alive for long.
For many, September mostly marks the end of a cycle. For a few weeks, you may have soaked up the sun, set problems aside, and let your habits melt into a well-deserved break. Then the pause ends—abruptly. Notifications pile up, meetings appear out of nowhere, the weather turns, and the days get shorter. In Paris, it can be dark by 5:30 p.m., and the drop in temperature can drag your mood down. The return to reality isn’t just chilly—it can feel harsh.
That sudden shift knocks out your bearings. The habits that structured your spring days are gone; your schedule is scrambled; your commitments may have been put on hold. You’re left with a sense of blur that makes the restart harder. Neuroscience shows your brain loves routines because they reduce mental effort and uncertainty. Breaking them can trigger a kind of internal jet lag.
Getting back up to speed also means firing up the mental engine. After a pause, your motivation may have drifted. Deadlines feel far away, and the urge to delay (hello, procrastination) sneaks in. Your phone doesn’t help: one minute you’re scrolling other people’s vacation photos or daydreaming about endless summer, the next your to-dos have quietly multiplied.
This can snowball into a real back-to-school panic. The mountain of tasks looks impossible, and you don’t know where to start. So you want to run, to push everything to “later.” The good news: you can handle this season differently—with some prep, a lot of self-kindness, and a few tools to keep screens from taking over.
In this article, you’ll learn how to:
Optimize your day so you recover a steady, calm rhythm.
Limit phone intrusion and procrastination to protect your focus.
Cut down your “endless summer” screen time and disconnect without guilt.
Optimize your day
Why routines make you more effective
The human brain is built to spot patterns and form habits. Neuroscience calls this neuroplasticity—the brain’s ability to rewire itself based on repeated behaviors. A recent meta-analysis looked at how long it takes for a new habit to become automatic: the median was 59–66 days, the mean 106–154 days, with extremes from 4 to 335 days. In other words, building a new ritual takes persistence and consistency. Morning routines and self-chosen habits tend to stick more easily because you weave them into a stable environment.
A structured routine cuts decision fatigue and boosts concentration. Instead of constantly asking “what now?”, you can focus on doing. A clear routine also prevents stress by restoring a sense of control and predictability. Finally, it supports essentials like regular sleep, consistent movement, and balanced nutrition—the pillars of good mental and physical health.
What makes optimizing your day hard
Restarting a routine after summer isn’t automatic. Your hours shifted, your commitments changed, and your body adapted to other rhythms (sleeping in, late meals, late nights). You can feel a jet-lag-like mismatch. Plus, many programs or coaches promise radical transformations in a few weeks, even 21 days. That idea—popularized by self-help books—is misleading. The meta-analysis above shows the process is longer and depends on many factors.
Another obstacle: information overload and constant pings. Between emails, notifications, and late tasks, it’s easy to get lost. Lack of routine fuels procrastination: you push away energy-hungry activities and retreat to easy distractions. Without a plan, you burn out firefighting instead of moving forward.
How to take back your routine
Plan your day in time blocks. Break work into 25–50-minute sessions (Pomodoro) with short breaks in between. This sharpens focus and reduces boredom. Map your energy peaks: some people do best with demanding tasks in the morning, creative ones in the afternoon. If you’re looking for a great app to help you out, Jomo is once again the perfect ally — and if you want to use Pomodoro with Jomo, here’s how.
Set realistic micro-goals. Skip the total life overhaul and start with one change (e.g., read 10 minutes before bed, pack your bag the night before). Neuroscientists recommend pairing a new habit with an existing action to speed up automation. Each small win releases dopamine and motivates you to keep going.
Adopt a morning AND evening routine. In the morning, start with something you enjoy or that gives you a sense of progress (exercise, reading, meditation). In the evening, reduce screens and set up tomorrow. This structure calms the mind and supports quality sleep. It’s best to avoid screens as much as possible during those times (especially right after waking up and just before going to bed).
Stay flexible and adjust. Studies suggest morning routines work better for early birds, while creative activities can fit well in the evening. Listen to your natural rhythm and your constraints. For example, a parent may not be able to follow a rigid routine and will adapt around school hours.
Build in breaks—and be kind to yourself. In September, you often want to sprint. But breaks are essential for recovery and creativity. Give yourself aimless moments—walks, music, a nap—that let your mind unclench.
To help you out, you can use the Jomo app for free (available on iPhone, iPad, and Mac). With Jomo, you can block any apps you want in the morning, at work, or in the evening after your day is done. And to make it easier to stick to your limits, you can leave yourself notes, throw in a few insults, or even get expert tips so you don’t give up so easily.
Your Phone, Your Rules.
Block apps. Limit time. Grow better habits. Endless possibilities.
Try for free
Your Phone, Your Rules.
Block apps. Limit time. Grow better habits. Endless possibilities.
Try for free
Your Phone, Your Rules.
Block apps. Limit time. Grow better habits. Endless possibilities.
Try for free
Limit phone intrusion and procrastination
How smartphones feed procrastination
Your phone is indispensable—and a skilled attention thief. A 2025 study found that smartphone addiction fuels procrastination by weakening self-control and academic self-efficacy. Students with higher dependency reported lower self-control and lower confidence, which translated into more procrastination.
More broadly, a meta-analysis found a negative link between tech use (smartphones, social media, gaming) and academic performance. Authors highlight how constant notifications and multitasking deplete working memory and concentration.
There are nuances, though. A 2025 experimental study found no major impact from the phone’s mere presence on attentional performance. The authors suggest that dependency—not simple proximity—drives errors. Takeaway: self-regulation education and notification management matter as much as physical distance from the phone.
What’s happening under the hood
Procrastination is common: in one study, 74% of surveyed Chinese students reported frequent academic procrastination. The fallout is real: lower grades, stress, guilt, and reduced self-esteem. The smartphone is the perfect delay device: endless bite-sized rewards pump dopamine and hijack your motivation.
Social platforms exploit FOMO: every ping promises something new. Your brain is wired to respond, so you’re pulled in fast. That’s why a “quick check” becomes 30 minutes of random videos.
Remote work and online classes also blur the line between leisure and study. One click flips you from a report to TikTok. That permeability fuels procrastination because it’s harder to cordon off deep-work time.
Reclaim your attention
Notice your digital habits. Track how often you pick up your phone for a few days and which apps dominate. Jomo gives you detailed stats so you can spot weak moments.
Schedule phone-free windows. Set times when your phone is off or in airplane mode—during class, meetings, lunch, or before bed. The Albany meta-analysis shows that removing distractions markedly improves recall. For that, you can set up Sessions in Jomo (available for free on the App Store).
Tame your notifications. Turn off non-essential alerts. Most apps let you bundle notifications to specific times. Free your brain from constant pings.
Separate work and leisure spaces. If possible, keep your phone in another room while you work. Keep your desk clear of secondary screens (like a tablet or a social-media-connected second monitor). Simply putting your phone out of sight reduces temptation.
Use time-management techniques. Pomodoro or deep-work blocks work well. Try 45 minutes of focused work followed by a 10-minute break when you’re allowed to check your phone. These controlled breaks reduce the “deprivation” feeling. If you’re looking for a great app to help you out, Jomo is once again the perfect ally — and if you want to use Pomodoro with Jomo, here’s how.
Strengthen self-control. Mindfulness and breathwork improve self-regulation. Studies show better self-control weakens the link between phone addiction and procrastination. A few minutes of daily meditation can help you resist temptation.
Adapt to your life stage. Teens are more sensitive to social apps and games; adults may drown in email and messaging. Pick which apps to block and when to unplug based on your reality (homework, projects, family).
Reconnect with long-term goals. A clear “why” (ace an exam, finish a project, spend more time with family) makes it easier to override urges. Before you unlock your phone, ask if that action moves you closer to your goals.
These habits take some discipline up front, but they free up a surprising amount of energy. When your phone intrudes less, you’ll get more done in less time and enjoy your downtime more.
Dial down the “endless summer”
Why nonstop screen time backfires
Summer brings longer days, looser schedules, and often more screens—shows, games, social media. Those habits can linger into September. But prolonged exposure affects sleep, mood, and mental health.
A 2025 study found that using a screen within an hour of bedtime raises the odds of poor sleep by 33% and cuts weeknight sleep by an average of 7.6 minutes. For evening chronotypes (naturally more active at night), the effect is stronger, with bedtimes delayed by about 15.6 minutes. Blue light delays melatonin, the sleep hormone. The result: circadian misalignment—fatigue, irritability, and focus struggles.
Beyond sleep, problematic smartphone use is now a public health concern. An Italian 2025 survey linked excessive use and digital distraction to lower overall well-being. Younger generations showed the highest dependency and distraction scores. Globally, the prevalence of problematic smartphone behavior is estimated at 37.1%. That pattern is associated with low self-esteem, sleep problems, anxiety, and reduced performance at school or work.
How hyperconnection hurts
Sleep, first. As above, pre-bed screens disrupt melatonin, delay sleep onset, and shorten total sleep. Even a few minutes per night add up—roughly 50 minutes of lost sleep per week.
Stress and cognitive fatigue. Apps are engineered to hook you with light/sound cues that trigger dopamine. FOMO keeps you on high alert. That hypervigilance drains mental energy and elevates adrenaline and cortisol.
Social comparison and mood. Social feeds spotlight filtered snapshots of success, beauty, and bliss. Constant exposure fuels comparison and can breed frustration, envy, and lower self-esteem. The digital-detox meta-analysis suggests unplugging reduces cortisol linked to social stress.
Mental-health risks. Excessive phone use is associated with anxiety, depression, and disordered eating. Among teens, it also correlates with risky behaviors (substance use, cyberbullying) and lower academic performance.
How to gently unplug and rebalance
Create a pre-sleep wind-down. From about 9 p.m. (or one hour before bed), put your phone away and shut down your computer or tablet. Set a sleep-friendly vibe: dim lights, a paper book, soft music. This lets your brain slip into rest mode.
Reduce blue-light exposure. Turn on night mode or blue-light filters. While effectiveness varies, they lower visual stimulation. If you work late, blue-light-blocking glasses can help.
Plan offline activities. Swap one hour of social media for a walk, workout, cooking, drawing, or a board game. Physical and creative activities boost endorphins and ease stress.
Adopt a personalized digital diet. Instead of banning screens outright, set targeted limits. For example, no series before 3 p.m. on weekdays, or no social apps in the morning. Gradual reductions are easier to sustain.
Make it social. Host a family or friends “screen-free day” or reading night. Social support boosts motivation and shows that disconnecting can be fun.
Use tech for good. Meditation, breathing, or journaling apps can encourage mindfulness. Turn screens into tools for enriching activities—not passive consumption.
Watch for warning signs. If you feel constantly stressed, low, or compelled to check your phone, consider talking to a health professional. Guided detox programs can help if quitting alone is hard.
Toward a calm, aligned September
Your 2025 restart will be what you make of it: either a stress spike where everything piles up, or a clean slate. Recent research shows solid routines take time—often two to four months—so overnight change is a myth. The key is small steps, accepting stumbles, and celebrating each win.
Curbing phone intrusion and procrastination is equally crucial. Studies show smartphone addiction weakens self-control and fuels procrastination, while conscious notification management and scheduled offline windows sharpen focus and memory. Tailor your tactics to your reality (age, activities, constraints), and remember: simple moves can have outsized impact.
Limit phone intrusion and procrastination
How smartphones feed procrastination
Your phone is indispensable—and a skilled attention thief. A 2025 study found that smartphone addiction fuels procrastination by weakening self-control and academic self-efficacy. Students with higher dependency reported lower self-control and lower confidence, which translated into more procrastination.
More broadly, a meta-analysis found a negative link between tech use (smartphones, social media, gaming) and academic performance. Authors highlight how constant notifications and multitasking deplete working memory and concentration.
There are nuances, though. A 2025 experimental study found no major impact from the phone’s mere presence on attentional performance. The authors suggest that dependency—not simple proximity—drives errors. Takeaway: self-regulation education and notification management matter as much as physical distance from the phone.
What’s happening under the hood
Procrastination is common: in one study, 74% of surveyed Chinese students reported frequent academic procrastination. The fallout is real: lower grades, stress, guilt, and reduced self-esteem. The smartphone is the perfect delay device: endless bite-sized rewards pump dopamine and hijack your motivation.
Social platforms exploit FOMO: every ping promises something new. Your brain is wired to respond, so you’re pulled in fast. That’s why a “quick check” becomes 30 minutes of random videos.
Remote work and online classes also blur the line between leisure and study. One click flips you from a report to TikTok. That permeability fuels procrastination because it’s harder to cordon off deep-work time.
Reclaim your attention
Notice your digital habits. Track how often you pick up your phone for a few days and which apps dominate. Jomo gives you detailed stats so you can spot weak moments.
Schedule phone-free windows. Set times when your phone is off or in airplane mode—during class, meetings, lunch, or before bed. The Albany meta-analysis shows that removing distractions markedly improves recall. For that, you can set up Sessions in Jomo (available for free on the App Store).
Tame your notifications. Turn off non-essential alerts. Most apps let you bundle notifications to specific times. Free your brain from constant pings.
Separate work and leisure spaces. If possible, keep your phone in another room while you work. Keep your desk clear of secondary screens (like a tablet or a social-media-connected second monitor). Simply putting your phone out of sight reduces temptation.
Use time-management techniques. Pomodoro or deep-work blocks work well. Try 45 minutes of focused work followed by a 10-minute break when you’re allowed to check your phone. These controlled breaks reduce the “deprivation” feeling. If you’re looking for a great app to help you out, Jomo is once again the perfect ally — and if you want to use Pomodoro with Jomo, here’s how.
Strengthen self-control. Mindfulness and breathwork improve self-regulation. Studies show better self-control weakens the link between phone addiction and procrastination. A few minutes of daily meditation can help you resist temptation.
Adapt to your life stage. Teens are more sensitive to social apps and games; adults may drown in email and messaging. Pick which apps to block and when to unplug based on your reality (homework, projects, family).
Reconnect with long-term goals. A clear “why” (ace an exam, finish a project, spend more time with family) makes it easier to override urges. Before you unlock your phone, ask if that action moves you closer to your goals.
These habits take some discipline up front, but they free up a surprising amount of energy. When your phone intrudes less, you’ll get more done in less time and enjoy your downtime more.
Dial down the “endless summer”
Why nonstop screen time backfires
Summer brings longer days, looser schedules, and often more screens—shows, games, social media. Those habits can linger into September. But prolonged exposure affects sleep, mood, and mental health.
A 2025 study found that using a screen within an hour of bedtime raises the odds of poor sleep by 33% and cuts weeknight sleep by an average of 7.6 minutes. For evening chronotypes (naturally more active at night), the effect is stronger, with bedtimes delayed by about 15.6 minutes. Blue light delays melatonin, the sleep hormone. The result: circadian misalignment—fatigue, irritability, and focus struggles.
Beyond sleep, problematic smartphone use is now a public health concern. An Italian 2025 survey linked excessive use and digital distraction to lower overall well-being. Younger generations showed the highest dependency and distraction scores. Globally, the prevalence of problematic smartphone behavior is estimated at 37.1%. That pattern is associated with low self-esteem, sleep problems, anxiety, and reduced performance at school or work.
How hyperconnection hurts
Sleep, first. As above, pre-bed screens disrupt melatonin, delay sleep onset, and shorten total sleep. Even a few minutes per night add up—roughly 50 minutes of lost sleep per week.
Stress and cognitive fatigue. Apps are engineered to hook you with light/sound cues that trigger dopamine. FOMO keeps you on high alert. That hypervigilance drains mental energy and elevates adrenaline and cortisol.
Social comparison and mood. Social feeds spotlight filtered snapshots of success, beauty, and bliss. Constant exposure fuels comparison and can breed frustration, envy, and lower self-esteem. The digital-detox meta-analysis suggests unplugging reduces cortisol linked to social stress.
Mental-health risks. Excessive phone use is associated with anxiety, depression, and disordered eating. Among teens, it also correlates with risky behaviors (substance use, cyberbullying) and lower academic performance.
How to gently unplug and rebalance
Create a pre-sleep wind-down. From about 9 p.m. (or one hour before bed), put your phone away and shut down your computer or tablet. Set a sleep-friendly vibe: dim lights, a paper book, soft music. This lets your brain slip into rest mode.
Reduce blue-light exposure. Turn on night mode or blue-light filters. While effectiveness varies, they lower visual stimulation. If you work late, blue-light-blocking glasses can help.
Plan offline activities. Swap one hour of social media for a walk, workout, cooking, drawing, or a board game. Physical and creative activities boost endorphins and ease stress.
Adopt a personalized digital diet. Instead of banning screens outright, set targeted limits. For example, no series before 3 p.m. on weekdays, or no social apps in the morning. Gradual reductions are easier to sustain.
Make it social. Host a family or friends “screen-free day” or reading night. Social support boosts motivation and shows that disconnecting can be fun.
Use tech for good. Meditation, breathing, or journaling apps can encourage mindfulness. Turn screens into tools for enriching activities—not passive consumption.
Watch for warning signs. If you feel constantly stressed, low, or compelled to check your phone, consider talking to a health professional. Guided detox programs can help if quitting alone is hard.
Toward a calm, aligned September
Your 2025 restart will be what you make of it: either a stress spike where everything piles up, or a clean slate. Recent research shows solid routines take time—often two to four months—so overnight change is a myth. The key is small steps, accepting stumbles, and celebrating each win.
Curbing phone intrusion and procrastination is equally crucial. Studies show smartphone addiction weakens self-control and fuels procrastination, while conscious notification management and scheduled offline windows sharpen focus and memory. Tailor your tactics to your reality (age, activities, constraints), and remember: simple moves can have outsized impact.
Limit phone intrusion and procrastination
How smartphones feed procrastination
Your phone is indispensable—and a skilled attention thief. A 2025 study found that smartphone addiction fuels procrastination by weakening self-control and academic self-efficacy. Students with higher dependency reported lower self-control and lower confidence, which translated into more procrastination.
More broadly, a meta-analysis found a negative link between tech use (smartphones, social media, gaming) and academic performance. Authors highlight how constant notifications and multitasking deplete working memory and concentration.
There are nuances, though. A 2025 experimental study found no major impact from the phone’s mere presence on attentional performance. The authors suggest that dependency—not simple proximity—drives errors. Takeaway: self-regulation education and notification management matter as much as physical distance from the phone.
What’s happening under the hood
Procrastination is common: in one study, 74% of surveyed Chinese students reported frequent academic procrastination. The fallout is real: lower grades, stress, guilt, and reduced self-esteem. The smartphone is the perfect delay device: endless bite-sized rewards pump dopamine and hijack your motivation.
Social platforms exploit FOMO: every ping promises something new. Your brain is wired to respond, so you’re pulled in fast. That’s why a “quick check” becomes 30 minutes of random videos.
Remote work and online classes also blur the line between leisure and study. One click flips you from a report to TikTok. That permeability fuels procrastination because it’s harder to cordon off deep-work time.
Reclaim your attention
Notice your digital habits. Track how often you pick up your phone for a few days and which apps dominate. Jomo gives you detailed stats so you can spot weak moments.
Schedule phone-free windows. Set times when your phone is off or in airplane mode—during class, meetings, lunch, or before bed. The Albany meta-analysis shows that removing distractions markedly improves recall. For that, you can set up Sessions in Jomo (available for free on the App Store).
Tame your notifications. Turn off non-essential alerts. Most apps let you bundle notifications to specific times. Free your brain from constant pings.
Separate work and leisure spaces. If possible, keep your phone in another room while you work. Keep your desk clear of secondary screens (like a tablet or a social-media-connected second monitor). Simply putting your phone out of sight reduces temptation.
Use time-management techniques. Pomodoro or deep-work blocks work well. Try 45 minutes of focused work followed by a 10-minute break when you’re allowed to check your phone. These controlled breaks reduce the “deprivation” feeling. If you’re looking for a great app to help you out, Jomo is once again the perfect ally — and if you want to use Pomodoro with Jomo, here’s how.
Strengthen self-control. Mindfulness and breathwork improve self-regulation. Studies show better self-control weakens the link between phone addiction and procrastination. A few minutes of daily meditation can help you resist temptation.
Adapt to your life stage. Teens are more sensitive to social apps and games; adults may drown in email and messaging. Pick which apps to block and when to unplug based on your reality (homework, projects, family).
Reconnect with long-term goals. A clear “why” (ace an exam, finish a project, spend more time with family) makes it easier to override urges. Before you unlock your phone, ask if that action moves you closer to your goals.
These habits take some discipline up front, but they free up a surprising amount of energy. When your phone intrudes less, you’ll get more done in less time and enjoy your downtime more.
Dial down the “endless summer”
Why nonstop screen time backfires
Summer brings longer days, looser schedules, and often more screens—shows, games, social media. Those habits can linger into September. But prolonged exposure affects sleep, mood, and mental health.
A 2025 study found that using a screen within an hour of bedtime raises the odds of poor sleep by 33% and cuts weeknight sleep by an average of 7.6 minutes. For evening chronotypes (naturally more active at night), the effect is stronger, with bedtimes delayed by about 15.6 minutes. Blue light delays melatonin, the sleep hormone. The result: circadian misalignment—fatigue, irritability, and focus struggles.
Beyond sleep, problematic smartphone use is now a public health concern. An Italian 2025 survey linked excessive use and digital distraction to lower overall well-being. Younger generations showed the highest dependency and distraction scores. Globally, the prevalence of problematic smartphone behavior is estimated at 37.1%. That pattern is associated with low self-esteem, sleep problems, anxiety, and reduced performance at school or work.
How hyperconnection hurts
Sleep, first. As above, pre-bed screens disrupt melatonin, delay sleep onset, and shorten total sleep. Even a few minutes per night add up—roughly 50 minutes of lost sleep per week.
Stress and cognitive fatigue. Apps are engineered to hook you with light/sound cues that trigger dopamine. FOMO keeps you on high alert. That hypervigilance drains mental energy and elevates adrenaline and cortisol.
Social comparison and mood. Social feeds spotlight filtered snapshots of success, beauty, and bliss. Constant exposure fuels comparison and can breed frustration, envy, and lower self-esteem. The digital-detox meta-analysis suggests unplugging reduces cortisol linked to social stress.
Mental-health risks. Excessive phone use is associated with anxiety, depression, and disordered eating. Among teens, it also correlates with risky behaviors (substance use, cyberbullying) and lower academic performance.
How to gently unplug and rebalance
Create a pre-sleep wind-down. From about 9 p.m. (or one hour before bed), put your phone away and shut down your computer or tablet. Set a sleep-friendly vibe: dim lights, a paper book, soft music. This lets your brain slip into rest mode.
Reduce blue-light exposure. Turn on night mode or blue-light filters. While effectiveness varies, they lower visual stimulation. If you work late, blue-light-blocking glasses can help.
Plan offline activities. Swap one hour of social media for a walk, workout, cooking, drawing, or a board game. Physical and creative activities boost endorphins and ease stress.
Adopt a personalized digital diet. Instead of banning screens outright, set targeted limits. For example, no series before 3 p.m. on weekdays, or no social apps in the morning. Gradual reductions are easier to sustain.
Make it social. Host a family or friends “screen-free day” or reading night. Social support boosts motivation and shows that disconnecting can be fun.
Use tech for good. Meditation, breathing, or journaling apps can encourage mindfulness. Turn screens into tools for enriching activities—not passive consumption.
Watch for warning signs. If you feel constantly stressed, low, or compelled to check your phone, consider talking to a health professional. Guided detox programs can help if quitting alone is hard.
Toward a calm, aligned September
Your 2025 restart will be what you make of it: either a stress spike where everything piles up, or a clean slate. Recent research shows solid routines take time—often two to four months—so overnight change is a myth. The key is small steps, accepting stumbles, and celebrating each win.
Curbing phone intrusion and procrastination is equally crucial. Studies show smartphone addiction weakens self-control and fuels procrastination, while conscious notification management and scheduled offline windows sharpen focus and memory. Tailor your tactics to your reality (age, activities, constraints), and remember: simple moves can have outsized impact.
Credits
Photographies from Unsplash.
[1] Singh, B., et al. (2024). Time to Form a Habit: A Systematic Review and Meta-Analysis of Health Behaviour Habit Formation and Its Determinants.
[2] Ceresnak, PhD, "Harnessing the Power of Routine for Exceptional Productivity", Medium.
[3] Zhao, X., et al. (2025). Smartphone addiction and academic procrastination among college students: a serial mediation model of self-control and academic self-efficacy.
[4] Kuş, M., et al. (2025). A meta-analysis of the impact of technology-related factors on students’ academic performance.
[5] University at Albany (2024). Mobile multitasking in learning: A meta-analysis of effects of mobile phone distraction on young adults’ immediate recall.
[6] Christodoulou, A., & Roussos, P. (2025). “Phone in the Room, Mind on the Roam”: Investigating the Impact of Mobile Phone Presence on Distraction.
[7] Bellini, D., et al. (2025). Smartphone overuse and distraction: which relationship with general well-being across different generations?
[8] Ramadhan, R. N., et al. (2024). Impacts of digital social media detox for mental health: A systematic review and meta-analysis.
[9] Setia, S., et al. (2025). Digital Detox Strategies and Mental Health: A Comprehensive Scoping Review of Why, Where, and How.
[10] Zhong, C., et al. (2025). Electronic Screen Use and Sleep Duration and Timing in Adults.
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The Joy Of Missing Out
© Crafted in Europe. All rights reserved to Jomo SAS, 2025
The Joy Of Missing Out
© Crafted in Europe. All rights reserved to Jomo SAS, 2025
The Joy Of Missing Out
© Crafted in Europe. All rights reserved to Jomo SAS, 2025