Going on your phone first thing in the morning has become a bit of an everyday habit for most of the nation. It is such an easy thing to do that most of us do it unconsciously.
Whether it be catching up on any news that happened overnight, endlessly scrolling through mountains of holiday photos on Instagram, or checking LinkedIn for updates, most of us instinctively gravitate towards our phones once we wake up. This seems harmless, but what if this simple action is having a negative impact on our mental and physical wellbeing?
Wellness experts are arguing that this might be the case. Here are five reasons why you should not be using your phone first thing in the morning and some useful tips on how to break this “innocent” habit.
1. Impacts brain functioning
Even after experiencing a quality night’s sleep, blinding ourselves with the blue light of our phones and sifting through countless notifications after waking up can actually lead to mental exhaustion. Antonio Kalentzis, psychologists and British Psychological Society committee member, said: “When you wake up, your brain is in a state called ‘sleep inertia’, a groggy transition between sleep and wakefulness.
“This is a delicate period when your cognitive functions are not yet fully restored. Grabbing your phone and flooding your brain with notifications, social media feeds, or emails overstimulates your prefrontal cortex, which is responsible for decision-making and impulse control.”
He explains that this tidal wave of information can lead to mental fatigue, leaving you more scattered and less focused for the rest of the day.
2. Disrupts your sleep cycle
The blue light coming from our phones can actually suppress melatonin production – a crucial hormone for regulating sleep. Kalentzis explains: “While the most significant damage is done at night, reaching for your phone in the morning reinforces a screen dependency that can disturb your natural sleep-wake rhythm.
“Beyond the light itself, stress-inducing notifications or emails can prematurely activate your stress response, cutting short the restful state your body needs to transition effectively into the day.”
3. Impacts mood
Scrolling through social media first thing in the morning can start your day on a pessimistic note that can carry on throughout the day. Doomscrolling – compulsively consuming large amounts of negative news – first thing will mean you definitely aren’t starting your day on the right foot.
Kalentzis added: “Whether it’s comparing yourself to someone’s highlight reel or reading distressing news, these interactions can trigger anxiety, stress, or even feelings of inadequacy. Your morning is meant to be a time of renewal and grounding, but your phone often disrupts this, creating a ripple effect of negativity that can colour your entire day.”
4. Strain your eyes
“After hours of darkness during sleep, your eyes need time to adjust to light,” explains Kalentzis. “Exposing them immediately to the harsh brightness of a screen can cause discomfort, dryness, and irritation, which may persist throughout the day.”
If this habit continues, Kalentzis warns that it can lead to “chronic digital eye strain”, which would put you at a huge disadvantage in today’s highly digital world.
5. Can lead to procrastination
Many of us get so caught up in the distractions of our phones that we do not realise how much time has passed. Going on your phone in the morning can be a productivity killer as you are setting yourself back from getting other tasks done throughout the day.
“Instead of starting your day with intention and focus, you risk falling into the trap of passive consumption,” said Kalentzis. “Scrolling through endless posts or dealing with non-urgent emails slows your momentum and often leads to procrastination.
“The dopamine hit from this habit can make it harder to transition to more meaningful activities, setting a sluggish tone for the day and reducing overall productivity.”
One useful tip Kalentzis gives to tackle not using your phone in the morning is by charging it outside your room. On top of this, Hector Hughes, wellness expert and co-founder of digital detox escape cabin company Unplugged, advises that you should replace your phone alarm with a traditional alarm clock.
He said: “Avoid using your phone as an alarm as reaching for it first thing in the morning prompts you to start your day reading emails or scrolling the Gram. Try using a sunlight-simulating alarm clock, such as a Lumie. This helps your brain and body wake up more naturally, especially in darker mornings.”
Another tip is to create a new morning routine that excites you, meaning you will be more likely to stick with it. This could be adding activities like stretching, going for a walk or journaling. Kalentzis advises: “Create space for proactive habits like exercising or simply enjoying a peaceful cup of coffee, all of which can set a positive tone for the day ahead.”
Mindfulness is also a suggestion as it should reduce your urge to scroll and make you feel less stressed. Additionally, Hughes recommends removing social media from your home screen as this will make it harder to start idly scrolling through apps.
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