What’s the first thing you do when you wake up?
If your answer is “check my phone,” you’re not alone but it might be time to change that habit.
Grabbing your phone as soon as you open your eyes has become routine for many people—scrolling through messages, emails, or social media before even getting out of bed. But this simple habit can affect your day more than you realize.
Your brain needs a gentle, natural start to the day. Jumping straight into the digital world can interrupt this and lead to unnecessary stress.
Here’s why avoiding your phone first thing in the morning is a smart move:
1. It Raises Stress and Anxiety
When you check your phone right after waking up, you’re suddenly hit with news, notifications, or work-related messages. Instead of starting your day calmly, your brain is thrown into alert mode. This can make you feel tense or anxious before you’ve even left bed.
2. It Distracts You from a Peaceful Morning
You might plan to scroll for just a minute, but suddenly 20 or 30 minutes have passed. You’re now rushing to get ready, skipping breakfast, or starting your day feeling behind. Your phone steals the time you could have used to set a positive tone for the day.
3. It Sets a Negative Mood
Social media and news often bring negativity—arguments, bad news, or drama. Seeing these things first thing can impact your mood, making you feel irritated, sad, or distracted. Your morning mood can influence your entire day, so it’s better to fill it with peace and positivity.
4. It Hurts Your Focus and Productivity
When you overload your brain with information right after waking up, it becomes harder to focus. You miss the chance to think clearly or plan your day with intention. Instead of being productive, you’re caught up in things that don’t truly matter.
5. It Can Affect Your Eyes and Brain
Looking at your screen in a dark room can strain your eyes. The blue light from your phone also confuses your brain, making it harder to feel fully awake and alert. This can leave you feeling groggy instead of energized.
What to Do Instead
Try these simple, healthy habits instead of grabbing your phone:
- Wait at least 30 minutes before checking your phone. Let your mind wake up naturally.
- Stretch or move a little. Light exercise helps wake up your body.
- Drink a glass of water to rehydrate and feel refreshed.
- Enjoy some quiet time. Meditate, pray, breathe deeply, or simply relax.
- Think about your goals or set a positive intention for the day.
Start your day with peace and purpose—not stress and screen time. Try this new routine for a few days, and you’ll likely feel calmer, happier, and more focused.