You sit down to do your homework. You’ve got your laptop open, your notes ready — and your phone right next to you. A text pops up. Then a notification. Next thing you know, you’ve replied to five messages, liked three posts, and somehow ended up watching slime videos on TikTok.

Sound familiar?

You’re not alone. And it feels like it’s no big deal: “I’m multitasking.” “I can handle it.” “It helps me stay in the zone.” But here’s the thing: it doesn’t. Science says even just having your phone nearby makes it harder to focus — and that could be messing with your grades more than you think.

The truth about multitasking

Even though we like to think we’re good at juggling everything at once, research says otherwise. A study from 2017 showed that just having your phone nearby — even if it’s off and face down — can negatively affect your ability to focus. In the study, students who were asked to leave their phones in another room did way better on memory and focus test than those who were asked to silence their phones and leave them face down on their desk or in a bag

Students who kept their phones but reported that they weren’t consciously thinking about them still saw a drop in performance. That means the distraction can happen without you even realizing it.

Why are phones so addictive?

Phones are made to grab your attention. And every buzz, ping, or notification is designed to keep you coming back for more. Plus, social media is basically how we stay connected, build our identities, and feel like part of something. So of course, it’s hard to ignore your phone when it’s constantly lighting up with stuff that feels urgent or exciting.

But here’s the catch: trying to scroll and study at the same time actually makes your brain work harder to get less done.

What really happens when you multitask

When you stop doing homework to check a message or scroll Instagram, your brain needs time to switch back. That time — what experts call “resumption lag” — can add up, even if it feels like you’re bouncing between tasks quickly.

And when you’re dividing your attention, you aren’t able to engage in your work with the fluency you might otherwise have, says Matthew Cruger, PhD, clinical director of the Gund Learning

and Diagnostic Center at the Child Mind Institute. “You’re not free to think about the best way to do something,” Dr. Cruger explains. “You’ll start a task, try to get the task done, but not take the time to travel along and figure out how to do the task best.”

While the work might still get finished, multitasking means shallower thinking and more time spent actually working. “If you haven’t really established a disciplined routine for learning and thinking, it’s hard to have a sense of what to compare your current performance against,” notes Dr. Cruger.

What if you have ADHD?

If you have ADHD, you might think you’re good at multitasking because focusing your attention in short bursts with immediate rewards is easier than focusing on one thing for a long time. But multitasking can actually be harder for people with ADHD.

People with ADHD struggle with executive functions, skills that help you stay organized, plan ahead, and effectively manage your time. These are all skills that are integral to doing homework and they are weakened further when you divide your attention across multiple platforms. And while the constant stimulation from phones might feel good, it can also make existing attention problems worse.

How to Actually Focus Better

So, what can you do about it?

• Put the phone away. Like, really away — in another room if possible.

• Create a distraction-free homework zone. No phone, no TV, no extra tabs open. Just you and your work.

• Take planned breaks. Set a timer. Work for 25-30 minutes, then give yourself 5 minutes to check your phone or stretch. Then get back to it.

Doing these things can help your brain get into “focus mode,” which can make homework feel easier and faster — seriously. You’ll spend less time zoning out and more time actually getting stuff done.