As screen time reaches record highs, many households, workplaces and schools are drawing a line — literally. Designated no-phone zones are on the rise across the United States as a part of a broader effort to curb digital distraction and reclaim focus during meals, meetings and personal interactions. From family dining tables to public libraries, more spaces are going screen-free, sparking a national conversation about when to put the phone down.
Why people are unplugging
Experts say the shift reflects growing concern over the impact of constant connectivity on relationships, productivity and mental health. No-phone zones are no longer just a trend — they’re becoming a conscious response to the nonstop pull of digital life. More people are beginning to recognize that constant connectivity, while convenient, doesn’t always align with mental clarity or presence.
In a study conducted by the International Journal of Environment Research and Public Health, it is said that the internet has rapidly become central to nearly every part of modern life, making it increasingly important to understand its relationship with cognition. Early findings suggest that frequent digital engagement could impact memory, attention and other cognitive functions, though more long-term research, especially among younger users, is still needed.
DataReportal adds more perspective to the scale of this engagement in its annual Global Overview Report, which reveals that internet users aged 16 to 64 now spend an average of six hours and 40 minutes online every day. That’s roughly 47 hours a week and more than 100 days a year. For someone who begins using the internet at 18 and lives to 80, that adds up to over 17 years of their adult life spent online.
That’s why more public and private spaces are adopting intentional disconnection. Schools are introducing phone-free policies to help students concentrate, and wellness environments like yoga studios often ask guests to unplug before entering. Even hotels now offer digital detox packages, inviting guests to trade screen time for slow mornings, in-person conversations and fewer notifications.
What phones might be interrupting
Researcher Kostadin Kushlev and his team explored what happens when people are left alone, with or without their phones. In one experiment, pairs of college students, all strangers to one another, were asked to sit in a small waiting room. Some had access to their phones, others did not. They were told to wait, and researchers secretly observed them through video, tracking their behavior and expressions.
The findings were revealing. Students without phones smiled more frequently, and their smiles were more likely to be genuine. In fact, those with phones displayed genuine smiles about 30% less often. According to Kushlev, smiling is a subtle yet powerful cue for connection — an invitation to engage. Phones, he suggests, may disrupt this instinct by offering an easy way to avoid social discomfort.
“It’s this intermittent use of cellphones that can be a problem — where you look at your phone, the conversation doesn’t go anywhere, and you’re sending a signal that there are more important things to do than to talk to someone else,” he explains in Greater Good Magazine. He added, “The point is that phones are changing the ways that humans have met and created relationships and formed new social bonds throughout evolution. And that’s important to know.”
This research helps explain what’s often hard to put into words — how phones can create distance in moments that could spark connection. It’s not about demonizing screens, but about noticing how even a small glance at a device might shift the tone of a room. When someone leaves their phone in their pocket, they’re not just stepping away from the internet — they’re stepping closer to the people around them.
Start at home
As technology continues to weave into every corner of daily life, the idea of having screen-free spaces at home is becoming more important. These are areas where people disconnect from the digital world and reconnect with themselves and those around them. Wellness Hub shared why screen-free spaces matter at home.
Improved family bonding and communication
When screens are constantly on, families might sit together but barely interact. If you create screen-free spaces, that dynamic will shift. A no-phone dinner, for instance, opens up time to share stories and experiences, fostering real conversations and stronger connections.
Better focus and family wellbeing
Too much screen time shapes how families interact. It’s harder to share attention, listen fully or enjoy moments together when everyone is focused on their own device. Screen-free zones help restore that shared presence. Without constant notifications or background noise, families can enjoy quieter evenings, clearer conversations and a stronger sense of togetherness.
Encourages creativity, play and physical activities
Without screens, there’s room for other forms of engagement. Children might build, draw or make up games. Adults might read, cook or take on a hobby. These analog moments help spark creativity and bring more movement and play into the day.
Too much screen time can be harmful
Across age groups, people spend multiple hours a day in front of screens — whether for work, entertainment or staying connected. Younger users, especially children and teens, often log some of the highest daily averages. That much screen exposure has been linked to sleep issues, reduced focus and lower energy. Creating no-phone zones at home helps limit that exposure and establish healthier rhythms.
Small steps, big differences
Starting small can still lead to meaningful change. Set aside phones during meals or create a reading corner free from screens. These moments can shift how people spend their time — and how they feel at the end of the day.
Examples of no phone zones
No phone zones can look different depending on where they are, but they all share a simple goal: to create a space for people to connect without distraction. From restaurants that offer perks for unplugging to schools that lock away phones for better focus, these spaces reshape how we relate to one another.
Restaurants that reward disconnection
Some restaurants encourage guests to put their phones away by offering small incentives. The New York Post shares that Al Condominio in Verona, Italy, offers diners a complimentary bottle of wine if they choose to surrender their phones before the meal begins. “We wanted to open a restaurant that was different from the others,” says owner Angelo Lella. “So we picked this format — customers can choose to renounce technology while enjoying a convivial moment together.”
Workplaces focused on deep work
Many offices are introducing no-phone zones in shared areas or meeting rooms to support focus and collaboration. Some United States companies even design no-cellphone policy zones, where employees can go to work without digital interruptions. These spaces support better attention spans and help limit multitasking fatigue.
Retreats and wellness centers
Retreat centers and wellness resorts are embracing the no-phone zone mindset in more immersive ways. For example, Esalen Institute in California offers phone-free or low-tech retreats, replacing digital noise with nature hikes, mindfulness workshops and group reflection.
Classrooms and learning spaces
Many schools now implement phone-free policies during class to reduce distraction and improve engagement. Schools such as San Mateo High School in California have adopted these approaches school-wide, reporting fewer disruptions and more class participation.
Relearn how to be present
In a world that rewards constant connection, it takes effort to unplug, even briefly. But with each moment reclaimed from the screen, people find something unexpected: space to breathe, listen and show up. Sometimes, stepping away from the noise makes room for what matters most. It’s in these quiet, tech-free pauses — at dinner tables, in waiting rooms, during evening walks — that people notice the presence of others more.
Mandy Applegate is the creator behind Splash of Taste and seven other high-profile food and travel blogs. She’s also co-founder of Food Drink Life Inc., a unique and highly rewarding collaborative blogger project. Her articles appear frequently on major online news sites, and she always has her eyes open to spot the next big trend.