What’s the first thing you do when you wake up? If you’re like most people, you probably grab your phone, only to find yourself scrolling through unboxing videos and “fake or cake” TikToks. Before you know it, 30 minutes have passed, and you still haven’t brushed your teeth. We’re guilty, too.
Needless to say, we’re attached to our phones. The device provides us with so much information, along with a dopamine boost from accessing said info. In the mornings specifically, looking at our phones lets us reintegrate into the world, says therapist Francesca Emma, LMHC. “For others, it’s simply a habit [that] is reinforced because it takes minimal effort and offers a high reward without even having to think,” Emma says.
But whether you’re checking the news or sifting through emails, it can be a not-so-healthy way to start the day. What happens if you stop, exactly? Here, mental health experts dive into the effects of not looking at your phone first thing in the morning, plus practical tips for kicking the habit.
The Benefits of Not Looking at Your Phone When You Wake Up
When you have a phone-free wake-up routine, here’s what you can expect to happen.
You’ll Start the Day More Intentionally
Reaching for your phone when you wake up can pull you into a negative headspace, according to Ivy Ellis, LCSW, therapist and founder of Empathetic Counseling Center. “This happens because we have limited control over the information our phones show us, especially with social media algorithms,” she says. But when you don’t look at your phone right away? You’ll have more control and intentionality over how you start your day, Ellis says.
Katherine Brownlowe, MD, associate clinical professor of psychiatry and behavioral health, shares a similar concept. “Decreasing smartphone use, especially first thing in the morning, helps make us more mindful and intentional,” Dr. Brownlowe says. “It decreases impulsivity and helps us feel motivated to persist in making healthy choices.”
It Sets You Up For Better Emotional Regulation
A phone-free morning gives you a chance to connect with your thoughts and feelings, per Brownlowe. This is especially true if you journal, meditate, or just sit with your coffee for a few minutes. It “can help set the stage for a healthy balance of thoughts and emotions,” Brownlowe adds.
You’ll Be More Productive
Another benefit of ditching the habit? Increased concentration and productivity. “We’re often distracted by the notifications and stream of information from our phones,” Ellis says. This can pull us into spending too much time on the device. For example, you might spend an hour scrolling even though you meant to get out of bed and go for a run, she notes.
It Reduces Your Overall Dependency on Your Phone
By limiting your phone time upon waking up, you’ll set the tone for the entire day. As Brownlowe notes, the habit can decrease addiction and dependency on smartphones and the digital world, keeping us balanced and in control of our overall usage.
You’ll Be Less Anxious and Stressed
If you’re prone to anxiety and stress, know that using your phone in the morning can do more harm than good. “When [you] immediately start your day with things to do, comparisons, or bad news, your nervous system goes to immediate fight or flight,” Emma says. The notifications and urgency of information can also spike cortisol, a stress hormone. Alternatively, “by delaying this and slowly reintegrating into the day, your nervous system stays grounded longer,” Emma adds. The result? Less anxiety and stress.
How to Stop Looking at Your Phone in the Morning
If you tend to doomscroll after hitting the snooze button, the idea of a phone-free morning might sound like a pipe dream. Here are expert tips for shifting the habit, so you can reclaim your morning, time, and attention.
Start Small: Instead of abruptly quitting your morning phone sessions, incorporate the changes slowly. For example, if you sleep next to your phone, move it across the room, Emma suggests. Next, try getting out of bed without reaching for your phone. After a few days, add another habit (like showering or making coffee) before picking it up. “This form of slow ‘distress tolerance’ allows the new habits to be sustainable,” Emma says.Check Your Screen Time: If you’re a visual person, look up your phone’s screen time stats in the morning and overall. Seeing the number of minutes (or hours!) can put into perspective how much time you’re spending on the phone, potentially motivating you to cut back. “Many phones have screen time settings that can both track your use and set limits on how long you can use individual apps or your whole phone,” Brownlowe says.Use an Alarm Clock: This is a big one, especially if you use your phone as an alarm. A physical alarm clock will allow you to place your phone away from your bed or bedroom, omitting the need to touch your phone upon waking. Make it fun by picking an alarm clock that speaks to your taste and style.