Fatigue and distraction
⏱️ 5 min read
Alcohol and speed get a lot of attention, but two quieter enemies cause a huge number of accidents: fatigue and distraction. A drowsy driver reacts like a drunk driver, and looking at your screen for two seconds is enough to cover dozens of metres blind. Here is how to recognise these dangers and what the Belgian highway code requires.
✨ Key takeaways
- Fatigue lengthens reaction time and makes you drive as if under the influence.
- A microsleep of just a few seconds can be enough to cause a serious accident.
- On a long journey, take a break every 2 hours and never fight off sleep.
- Holding a phone in your hand at the wheel is prohibited, even when stopped at a red light.
- Hands-free is allowed but still distracts you: the mental risk remains.
- Set the sat nav, eat and prepare everything while stationary, never while driving.
Fatigue: an underestimated danger
Driving demands constant attention. When the body lacks sleep, the brain slows down: reaction time gets longer, attention drops and the eyes take more time to analyse the road. A tired person makes the same mistakes as a driver under the influence, without always realising it.
The signs that should alert you
- Repeated yawning and heavy eyelids.
- Stinging eyes, blurred vision, needing to blink often.
- Difficulty keeping a steady course, drifting within the lane.
- You cannot remember the last few kilometres you have driven.
- Nodding head, stiff neck, nervousness or irritability.
How to fight fatigue
The only real answer to drowsiness is rest. On a long journey, plan a break of about 15 to 20 minutes every 2 hours. If the signs of fatigue appear, do not fight them: stop somewhere safe (a rest area, a car park) and, if necessary, sleep for a few minutes.
- Get enough sleep before setting off, especially for a long trip or a night-time departure.
- Air the cabin and keep the temperature cool.
- Avoid heavy meals before and during the journey.
- Be wary of medicines that cause drowsiness (see the pictogram on the box).
Distraction at the wheel
Being distracted means taking your attention away from driving, even very briefly. Distraction can be visual (taking your eyes off the road), manual (taking your hands off the wheel) or mental (thinking about something else). The phone often combines all three, which makes it one of the most dangerous sources of distraction.
Holding a phone in your hand is prohibited
In Belgium, it is prohibited to use a phone (or any portable device with a screen) while holding it in your hand when the vehicle is in traffic. This also applies when stopped at a red light or in a traffic jam: as long as you are on the carriageway, you are considered to be in traffic. Making a call, reading or writing a message, checking a map: all of it falls under the ban if the device is in your hand.
"Hands-free" is not risk-free
A hands-free kit (Bluetooth, speakerphone) is allowed, because it does not require you to hold the device. But allowed does not mean risk-free: a phone conversation takes up part of your attention. Your brain "skips" information from the road — you see without really seeing. So the real risk does not disappear with hands-free — it only reduces the manual part.
Other sources of distraction
- Adjusting the sat nav or entering a destination while driving: do it while stationary, before setting off.
- Eating or drinking, smoking, applying make-up: all actions that occupy a hand and the mind.
- Fiddling with the radio, the vehicle's touchscreen, or searching for an object.
- A lively conversation with passengers, especially in difficult conditions.
Beyond the ban on holding a phone in your hand, the highway code lays down a general principle: the driver must remain in control of their vehicle and always be able to carry out the necessary manoeuvres. Any activity that prevents you from having full control of the vehicle can therefore be penalised.
Mental load and attention
Our attention is not unlimited. The more complex a situation (dense traffic, bad weather, a busy junction), the more resources it demands. If part of your attention goes elsewhere — fatigue, phone, personal worries — there is less left for the road. This is what we call mental load: driving means managing an attention budget, and you need to keep it for what matters most.
| Speed | Distance in 2 seconds |
|---|---|
| 50 km/h (built-up area) | about 28 metres |
| 90 km/h (open road) | about 50 metres |
| 120 km/h (motorway) | about 67 metres |
❓ Frequently asked questions
Can I use my phone if I am stopped at a red light?
No. As long as you are on the carriageway and your vehicle is part of the traffic, holding a phone in your hand is prohibited, even when stationary at a light or in a traffic jam. To use it, park somewhere permitted and switch off the engine if possible.
Does a hands-free kit really protect me?
It lets you keep your hands on the wheel and it is legal, but it does not remove the risk. The conversation takes up part of your attention and reduces your perception of the road. The mental danger remains: keep calls to the strict minimum.
How often should I stop on a long journey?
The recommendation is a break of about 15 to 20 minutes every 2 hours of driving. But if signs of fatigue appear sooner, stop without delay somewhere safe.
Is a coffee enough to get going again if I feel sleepy?
No. Coffee can give you a brief boost but is no substitute for sleep. If you are drowsy, the only effective response is to stop and sleep for a few minutes before getting back on the road.