When your alarm goes off in the morning, do you jump out of bed and start your day? If you’re like many people, and your phone doubles as your alarm, you may not just turn it off—you may start scrolling through missed texts, emails or news updates.
You’re not alone. A recent study by Reviews.org found that 71% of people check their phones within 10 minutes of waking up. Another survey reported that 31% of young adults check their devices almost immediately after waking, compared to just 9% of baby boomers. But is this common habit harming your well-being?
Adeola Adelayo, MD, a psychiatrist with Banner Behavioral Health Hospital, explained that this morning routine can have negative effects. Let’s explore why this habit may be detrimental to your health and how you can reclaim your mornings.
How your phone sabotages your day
Instead of starting your day with intention and positivity, reaching for your phone can put you in a reactive mindset.
Imagine waking up to an email from your boss about an overdue report. Suddenly, your thoughts are racing, and you’re stressing about how to respond. Or, scrolling through social media might leave you comparing your life to others’ curated, filtered posts, increasing feelings of inadequacy or anxiety.
“By starting your day with your phone, you relinquish control over your morning,” Dr. Adelayo said. “You let texts, emails or social media determine your mood and priorities, which can lead to unnecessary stress and anxiety.”
Tips to break the habit
Dr. Adelayo shared actionable tips to help you create healthier morning routines:
1. Make your room your safe haven
Keep your bedroom free of electronics by charging your phone in another room. This helps eliminate the temptation to scroll at night or in the morning. Need an alarm? Invest in an old-fashioned alarm clock.
“This change can be challenging at first,” Dr. Adelayo said. “You can start by charging your phone across the room before transitioning to keeping it out of the bedroom entirely.”
2. Move your body
Begin your day with physical activity, such as yoga, stretching or a brisk walk. Exercise can improve your mood, boost focus, and set the tone for a productive day.
3. Read or write
Engage your mind with a good book or start a journal. Writing down your goals, intentions or thoughts for the day can help you stay focused and grounded.
4. Eat a nourishing breakfast
Use the time you would spend on your phone to prepare a healthy breakfast. Fueling your body with nutritious food can enhance your energy and mental clarity.
“And remember to be patient,” Dr. Adelayo said. “Taking a break from technology in the morning will help you slow down and focus on what truly matters—your well-being and relationships. Over time, you’ll notice positive changes in your mood and energy.”
Take the next step toward healthier habits
If technology is impacting your mood or routines and you’re struggling to make changes, consider reaching out for professional support. Banner Health’s mental health specialists can help you create healthier habits and feel your best—from morning to night.
Recommended reading
- 5 Tips for a Successful Digital Detox
- Dopamine Detox: Answers to 6 Key Questions About This Trend
- Urgency Culture: Feeling Like You Need to Do Everything Right Away
