6 reasons why you should stop checking your phone first thing in the morning

Reaching for our phones first thing in the morning has become increasingly common. While we may justify that we are simply turning off the alarm clock, most of us are guilty of quickly checking our notifications. However, did you know this seemingly innocuous habit can have detrimental effects on both our physical and mental well-being? Let's take a deep dive and learn more about the harmful effects of using our phones as soon as we wake up and how to beat the temptation of doing so.

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Harmful effects of checking your phone as soon as you wake up

1) Disrupts your sleep-wake cycle

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Using your phone as soon as you wake up hinders your cognitive function by shifting the brain unnecessarily into a state of heightened alertness rather than letting it gradually wake up through the natural progression.

2) Strains your eyes

Staring at a screen in the morning when your eyes are still adjusting to the light causes them to strain. This may affect your general visual health by causing pain, headaches, and dry eyes.

3) Increases your stress and anxiety

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Notifications from social media, news and emails can create a sudden sense of urgency and stress. Constant updates from work gets your mind into a reactive state and sets a tone of pressure and stress throughout the day.

4) Makes you feel unproductive

When you wake up distracted by social media, you tend to get distracted throughout the day which not only affects your productivity but also makes you feel lethargic. Staring at your phone makes you lose interest in your tasks and contributes to procrastination.

5) Keeps you distracted throughout the day

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Once you start your day looking at things that are not relevant to your life, your mind is constantly distracted and you are not able to prioritise your tasks and are consistently trying to catch up with others.

6) Elevates your dopamine baseline

Your dopamine baseline, or the amount of dopamine your brain anticipates receiving in order to experience pleasure or satisfaction, may rise if you use your phone first thing in the morning. This increases the likelihood that you will chase the dopamine highs from social media all day long.

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How to stop using your phone in the morning

If you want to make the most of your morning or stick to a set morning routine, try not to use screens for at least the first hour after waking up by employing these 3 simple and fool-proof techniques.

Adjust your settings and surroundings

Keep your phone on airplane mode or better yet, completely remove it from your vicinity and leave it in a different remove altogether to avoid being bombarded with emails, messages or social media notifications.

Use a traditional alarm clock

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Once you eliminate your phone from your surroundings, use a traditional alarm clock which helps to prevent the temptation to immediately begin going through your notifications as soon as you get up.

Fill your time with more rewarding activities

Select and adhere to a set of activities other than mindless scrolling and be sure to follow through with them. Starting with something simple like opening the curtains and making the bed followed by meditation or exercise helps you in starting your day with a healthy note.

By taking mindful steps to avoid using our phones as soon as we wake up and prioritize self-care, we can protect our bodies and minds from its harmful effects and ultimately lead a healthier life.

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