It’s a common habit.
It’s easy to fall into the habit of waking up and immediately checking your phone, but this routine might not be the best way to start your day. Research increasingly suggests that this habit can negatively affect your health and well-being. Instead of easing into your morning with natural processes, diving into smartphone content can quickly drain your mental energy. Exposure to negative news or social media first thing in the morning can lower your mood, creativity, productivity, and confidence, according to studies from Fielding Graduate University. These emotions can linger and negatively shape the rest of your day.
While occasionally checking your phone upon waking may seem harmless, making it a daily habit can have long-term consequences. Therapist Maris Loeffler, from Stanford’s Lifestyle Medicine Cognitive Enhancement team, advises looking at natural light instead of a screen when you wake up. Observing the horizon or distant objects can help you ease into the day more peacefully.
We’ve long heard about the drawbacks of using our phones before bed, but doing so first thing in the morning can also disrupt our natural circadian rhythms. Research from the University of Salzburg shows that using your phone upon waking affects your sleep cycle and alertness. Additionally, phone alarms, which many of us rely on, can cause a sudden spike in blood pressure upon waking—a risk factor for cardiovascular issues, as found by the University of Virginia’s School of Nursing. Waking up naturally or using softer sounds and light can help you start your day in a healthier way.
Moreover, excessive smartphone use, especially in poor morning lighting, can contribute to digital eye strain, according to the American Optometric Association. Beyond the physical effects, checking your phone can also take time away from healthier morning habits like eating breakfast, going for a walk, or practicing mindfulness. A quick phone check can easily turn into half an hour, leaving less time for these positive activities. With these insights in mind, consider making changes to your morning routine to promote better health and well-being.
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