Cell Phone Ban in School? Here’s How to Cope

If your school or state recently announced a new cell phone ban or restriction, you may be feeling stressed, angry, anxious, or even relieved — or a mixture of all of these. Whatever you’re feeling is totally valid. Many of us are used to having our phones with us to connect with friends, family, and the world around us, so it may be difficult to imagine what it’s like to go without your phone all day. 

Change is hard, especially when it feels like it’s happening to you rather than with you. Here are some practical ways you can navigate the change.

Manage Your Initial Reactions

Your first response to the cell phone ban might be intense, and that’s OK. Rather than trying to push away difficult feelings, here are some immediate steps you can take:

• Give yourself time to react. Practice deep breathing or other techniques to help you through moments of stress. 
• Get your feelings out on paper. Write in a journal to help you process what you’re experiencing.
• Ask your friends. Talk to other students at your school to find out their reactions and share strategies for handling the transition. You might find that some of your friends are feeling a sense of relief.
• Talk to a trusted adult about your concerns. They may be able to help you explore exactly what makes you anxious about not having your phone. 
• Make your voice heard. If you want to advocate for changes to the policy, channel that energy into productive conversations through student government, surveys, or discussions with school leaders. You have the right to share your perspective respectfully.

Understand Why the Policy Was Changed

Even if you don’t completely agree with the cell phone ban, learning about why the policy is in place can help you understand the reasons behind it. School and government leaders are making these decisions because of concerns about:

• Classroom distractions 
• Trouble learning
• Social media stress and comparison
• Cyberbullying during school hours
• Loneliness and lack of face-to-face communication

Find Practical Coping Strategies

Before a cell phone ban or restriction goes into place, practice strategies to help adjust to the change. 

Stay Connected to What Matters

• Set up a communication plan with your family about how and when to be in touch on a typical day, like when you’re done with school and headed to an afterschool activity. 
• Learn how to reach your family in case of an emergency. When schools enact these policies, they also create plans for how you can contact your family and vice versa. For instance, the school office may be able to pass along urgent messages.
• If you have friends outside of your school, tell them about the new policy. Explain that when they don’t hear from you during the day, it’s not because you’re ignoring their messages. Tell them you’ll get back to them at a certain time. 
• Set “away” or “focus” messages to show your contacts that you’re offline during the day.
• See if it’s possible to use the time away from your phone to be more present in your classes and with friends. Think about whether you feel differently without your phone in hand. 

Manage FOMO 

• Remind yourself that most social media content can wait. Use mantras or self-talk, such as “What’s in front of me is more important than what’s on my phone” or “If it’s important, I’ll find out later.”
• Notice if you feel less stressed without constant notifications. 

Build New Habits

• Bring a book, journal, or sketchpad for free moments during the school day. 
• Practice a quick meditation or mindfulness during transitions.
• Keep a list of things that make you smile in your planner.
• Use study halls more productively — get homework done to free up time after school. 
• When you would usually turn to your phone, start a conversation with a classmate you don’t usually talk to. Without phones as a distraction, you might discover new friendships.

Manage Anxiety

• Keep a small fidget toy or stress ball in your backpack.
• Try progressive muscle relaxation to manage distress.
• Use cognitive reframing to address negative thoughts. For example, instead of saying to yourself, “I’m going to miss something important on social media,” try reframing it as “I’m choosing to focus on what’s important in class right now.”
• Identify trusted friends or adults you can talk to during the school day.

If You Have an IEP or 504 Plan

Some students with disabilities use phones or smart watches during the school day to help them in various ways. That includes some students who manage their mental health conditions with help from their devices. If phone access is part of the documented accommodations in your Individualized Education Program (IEP) or 504 plan, know your rights:

• Review your plan with your family. Check if phone use is specifically listed as an accommodation. If it is, you have a right to access your phone for the uses listed in your plan. 
• Talk to your case manager or school counselor. Discuss how the new policy affects your documented needs. You might also talk about how to handle questions from peers about why you can have your phone. 
• Request a meeting. You can ask for your IEP or 504 team to reconvene if needed. Make sure you or your family members follow your school’s process for requesting a formal meeting. 

Brainstorm alternatives. Work with your team to identify other coping strategies or tools, if needed.

If You’re Still Struggling

The transition to not having your phone might feel challenging — and that’s completely understandable. It could take weeks or even months to adjust to the change, depending on the person. It may be especially difficult if you use your phone to cope with bullying or find support from a community outside your school.

If the phone restrictions are causing significant anxiety, affecting your mental health, or interfering with your day-to-day life, reach out for support:

• Talk to a school counselor about your concerns and mental health needs.
• Ask a trusted teacher or adult for coping strategies.

Consider whether this might be a good time to explore therapy to learn more coping tools.

Potential Benefits of a Cell Phone Ban

You might find surprising benefits after you adjust. Some students even say cell phone bans or restrictions made their lives easier. Benefits students have named include: 

• Ability to focus more in class 
• More in-real-life time with friends 
• Less social media comparison 
• More creativity during downtime instead of scrolling

Remember that you have strengths and coping skills beyond your phone, even if they don’t feel as familiar right now. Give yourself time to adjust, and know that finding tools and support only makes you stronger.