{"id":328472,"date":"2025-12-21T17:27:13","date_gmt":"2025-12-21T17:27:13","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/328472\/"},"modified":"2025-12-21T17:27:13","modified_gmt":"2025-12-21T17:27:13","slug":"what-happens-to-your-brain-when-you-stop-checking-your-phone-first-thing-in-the-morning","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/328472\/","title":{"rendered":"What Happens to Your Brain When You Stop Checking Your Phone First Thing in the Morning"},"content":{"rendered":"

What\u2019s the first thing you do when you wake up<\/a>? If you\u2019re like most people, you probably grab your phone, only to find yourself scrolling through unboxing videos and \u201cfake or cake\u201d TikToks. Before you know it, 30 minutes have passed, and you still haven\u2019t brushed your teeth. We\u2019re guilty, too.\n<\/p>\n

Needless to say, we\u2019re attached to our phones<\/a>. 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<\/a>, LMHC. \u201cFor others, it\u2019s simply a habit [that] is reinforced because it takes minimal effort and offers a high reward without even having to think,\u201d Emma says.\n<\/p>\n

But whether you\u2019re 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.\n<\/p>\n

The Benefits of Not Looking at Your Phone When You Wake Up <\/p>\n

When you have a phone-free wake-up routine, here\u2019s what you can expect to happen.\n<\/p>\n

You\u2019ll Start the Day More Intentionally\u00a0 <\/p>\n

Reaching for your phone when you wake up can pull you into a negative headspace, according to Ivy Ellis<\/a>, LCSW, therapist and founder of Empathetic Counseling Center. \u201cThis happens because we have limited control over the information our phones show us, especially with social media algorithms,\u201d she says. But when you don\u2019t look at your phone right away? You\u2019ll have more control and intentionality over how you start your day, Ellis says.\n<\/p>\n

Katherine Brownlowe<\/a>, MD, associate clinical professor of psychiatry and behavioral health, shares a similar concept. \u201cDecreasing smartphone use, especially first thing in the morning, helps make us more mindful and intentional,\u201d Dr. Brownlowe says. \u201cIt decreases impulsivity and helps us feel motivated to persist in making healthy choices.\u201d<\/p>\n

It Sets You Up For Better Emotional Regulation <\/p>\n

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<\/a>, or just sit with your coffee for a few minutes. It \u201ccan help set the stage for a healthy balance of thoughts and emotions,\u201d Brownlowe adds.\n<\/p>\n

You\u2019ll Be More Productive <\/p>\n

Another benefit of ditching the habit? Increased concentration and productivity<\/a>. \u201cWe\u2019re often distracted by the notifications and stream of information from our phones,\u201d 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.\n<\/p>\n

It Reduces Your Overall Dependency on Your Phone <\/p>\n

By limiting your phone time<\/a> upon waking up, you\u2019ll 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.\n<\/p>\n

You\u2019ll Be Less Anxious and Stressed <\/p>\n

If you\u2019re prone to anxiety and stress<\/a>, know that using your phone in the morning can do more harm than good. \u201cWhen [you] immediately start your day with things to do, comparisons, or bad news, your nervous system goes to immediate fight or flight,\u201d Emma says. The notifications and urgency of information can also spike cortisol, a stress hormone. Alternatively, \u201cby delaying this and slowly reintegrating into the day, your nervous system stays grounded longer,\u201d Emma adds. The result? Less anxiety and stress.\n<\/p>\n

How to Stop Looking at Your Phone in the Morning <\/p>\n

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.\n<\/p>\n

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. \u201cThis form of slow \u2018distress tolerance\u2019 allows the new habits to be sustainable,\u201d Emma says.Check Your Screen Time: If you\u2019re a visual person, look up your phone\u2019s screen time stats in the morning and overall. Seeing the number of minutes (or hours!) can put into perspective how much time you\u2019re spending on the phone, potentially motivating you to cut back. \u201cMany 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,\u201d 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.<\/p>\n","protected":false},"excerpt":{"rendered":"What\u2019s the first thing you do when you wake up? If you\u2019re like most people, you probably grab…\n","protected":false},"author":2,"featured_media":328473,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[102,1906,6623,56,54,55],"class_list":{"0":"post-328472","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-mental-health","8":"tag-health","9":"tag-mental-health","10":"tag-mentalhealth","11":"tag-uk","12":"tag-united-kingdom","13":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/328472","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=328472"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/328472\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/328473"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=328472"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=328472"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=328472"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}