Phones, distractions and drowsy driving

Short answer

Do not text while driving; it is banned in nearly every state. Most states also ban holding a phone at all, and many ban all phone use for new teen drivers. If you feel sleepy, pull over somewhere safe and rest.

A distraction is anything that takes your eyes off the road, your hands off the wheel or your mind off driving. Texting does all three.

Three kinds of distraction

Visual: looking away from the road, like reading a text.
Manual: taking your hands off the wheel, like reaching for something.
Mental: thinking about something else, like an intense conversation.

Phone laws

Texting while driving is banned for all drivers in nearly every state.
Most states ban holding a phone while driving. Hands-free use is allowed for adults in those states.
Many states ban all phone use, even hands-free, for teen or new drivers.
Set your navigation and music before you start, and put the phone away.

Drowsy driving

Being very tired affects you like alcohol does. Warning signs include yawning, heavy eyelids, drifting between lanes, missing signs or exits, and not remembering the last few miles. Turning up the radio or opening a window does not fix it. Pull over somewhere safe and rest, or switch drivers.

Other distractions

Eating, adjusting controls, passengers and pets all pull your attention. Teens with teen passengers have a higher crash risk, which is why many states limit passengers for new drivers.

State differencesPhone laws change often. As of late 2025, GHSA counted texting bans in 49 states plus DC and handheld bans in 33 states plus DC, and more states have added handheld bans since.

In VirginiaNo driver may hold a phone while driving: $125 for a first offense, $250 after that, and a mandatory $250 in work zones. The DMV says drivers under 18 may not use a phone at all, even hands-free, except in an emergency or when lawfully parked. See all Virginia rules

Check yourself

Quick quiz

6 questions with explanations.

Questions people ask

Can I use GPS on my phone?

In states with handheld bans, the phone must be mounted and used hands-free. Set the route before you drive.

Can I text at a red light?

Not in most states. You are still driving when stopped in traffic. Pull over and park first.

Sources

Last checked October 2026. Laws change; your state's official handbook is the final word.