The Hidden Cost of Checking Your Phone First Thing in the Morning

For many people, the first instinct upon waking up is to reach for their phone. Whether it’s checking emails, scrolling through social media, or reading the latest headlines, this digital ritual has become an almost automatic part of modern life.

However, research and experts suggest that this habit may be doing more harm than good, setting the tone for increased stress, anxiety, and negativity throughout the day.

A Stressful Start to the Day

The human brain is in a highly impressionable state upon waking. Neuroscientists explain that the brain transitions from deep sleep to wakefulness through different phases, including a brief period where it is highly receptive to external stimuli. When bombarded with distressing news, overwhelming emails, or urgent messages, the brain immediately enters a state of heightened stress.

This can trigger the release of cortisol, the body's primary stress hormone, making a person feel anxious before even getting out of bed.

"The moment you check your phone, you're letting the outside world dictate your emotions before you've even had a chance to set your own mental state," says Dr. Andrew Huberman, a neuroscientist at Stanford University.

Negative News and Mental Health

Studies have shown that exposure to negative news early in the morning can shape a person’s mood for the entire day. The term "headline stress disorder" describes the phenomenon where constant exposure to negative media reports causes anxiety, helplessness, and even depression.

Consuming distressing news before getting out of bed sets a negative emotional tone, making it harder to focus, be productive, or maintain a positive outlook.

Email Overload and Productivity Drain

Emails and other messages are another morning stressor. Checking messages first thing means that a person’s mind is instantly put into reactive mode. Instead of gradually easing into the day, many individuals feel pressured to respond to urgent requests or solve problems before they've even had their morning coffee.

Productivity experts recommend waiting at least 30 minutes to an hour before checking emails to avoid unnecessary stress and distraction.

The Social Media Trap

Scrolling through social media upon waking can also be detrimental. The endless stream of curated images and status updates can lead to social comparison, lower self-esteem, and even increased anxiety. Instead of starting the day with a clear mind, individuals may feel inadequate or left behind based on what they see online.

A Healthier Morning Routine

To break the habit of checking the phone first thing, experts suggest:

• Using an actual alarm clock instead of a phone to wake up.

• Practicing mindfulness or deep breathing exercises to start the day with intention.

• Engaging in physical movement, such as stretching or a short walk, to awaken the body and mind.

• Setting a time limit before checking emails or news, allowing space for personal reflection and planning.

• Reading a book or journaling instead of scrolling through social media.

  
  

  Breaking the habit of morning phone-checking can lead to lower stress levels, improved focus, and a more positive outlook on the day ahead. By reclaiming the first moments of the morning for self-care rather than digital distractions, individuals can set a healthier, more intentional tone for their lives.