Habits

If You Do This First Thing in the Morning, Stop Immediately

by Alex•May 28, 2025June 10, 2025

Mornings set the tone for the rest of the day. How you spend the first few moments after waking up can significantly impact your mood, productivity, and overall well-being. While many people have morning routines they swear by, some habits might be doing more harm than good. If you’re guilty of reaching for your phone first thing in the morning, it’s time to reconsider. This seemingly harmless habit can have negative effects on your mental health, productivity, and stress levels.

The Allure of the Morning Phone Scroll

In today’s digital age, it’s almost second nature to grab your phone as soon as you wake up. Whether it’s to check emails, scroll through social media, or read the news, this habit has become deeply ingrained in many people’s morning routines. The immediate access to information and connection can feel comforting, but it often comes at a cost.

Why We Do It:

Habitual Behavior: For many, checking their phone is a deeply ingrained habit that provides a sense of control and connection.
Fear of Missing Out (FOMO): The need to stay updated on notifications, messages, and news feeds can create a sense of urgency.
Dopamine Hit: The instant gratification from notifications and likes provides a quick dopamine boost, making it a hard habit to break.

The Negative Effects of Checking Your Phone First Thing in the Morning

While it might seem like a productive way to start your day, checking your phone first thing in the morning can have several detrimental effects:

Increased Stress and Anxiety The moment you check your phone, you’re bombarded with emails, messages, and notifications that demand your attention. This can lead to a sense of overwhelm and stress before you’ve even had a chance to fully wake up.
- Information Overload: Consuming a large amount of information first thing in the morning can overload your brain, making it harder to focus on your priorities.
- Negative News Cycle: Reading negative news or social media drama can set a pessimistic tone for the rest of your day.
Disrupted Focus and Productivity Starting your day by reacting to external stimuli can derail your focus and productivity. Instead of setting your own agenda, you’re allowing external factors to dictate your priorities.
- Loss of Morning Clarity: The early morning is often the time when your mind is most clear and creative. Checking your phone can disrupt this state, making it harder to focus on important tasks later.
- Procrastination: Scrolling through your phone can easily turn into a time-wasting activity, delaying the start of your day.
Negative Impact on Mental Health Social media and email checking can lead to negative comparisons and feelings of inadequacy. Seeing curated highlights of others’ lives can make you feel like you’re not doing enough, leading to a decrease in self-esteem.
- Comparison Trap: Comparing your life to the seemingly perfect lives of others on social media can lead to feelings of dissatisfaction and low self-worth.
- Emotional Drain: Engaging with negative or contentious content can emotionally drain you before your day even begins.
Disrupted Sleep Patterns Exposure to the blue light emitted by screens can interfere with your circadian rhythm, making it harder to fall asleep at night. If you check your phone first thing in the morning, you’re reinforcing a cycle of poor sleep hygiene.
- Delayed Sleep Onset: The blue light from your phone can suppress melatonin production, making it harder to fall asleep at night.
- Disturbed Sleep Quality: Engaging with stimulating content can keep your brain active, making it harder to achieve deep, restorative sleep.

Healthier Alternatives to Start Your Day

Breaking the habit of checking your phone first thing in the morning can be challenging, but there are healthier alternatives that can set a positive tone for your day:

Practice Mindfulness and Meditation Start your day with a few minutes of mindfulness or meditation. This can help you center yourself, reduce stress, and set a positive intention for the day ahead.
- Benefits: Mindfulness can improve focus, reduce stress, and increase emotional regulation.
- How to Start: Use apps like Headspace or Calm, or simply spend a few minutes focusing on your breath and setting intentions for the day.
Engage in Physical Activity Physical activity in the morning can boost your energy levels, improve your mood, and set a positive tone for the day.
- Options: This could be a quick workout, a yoga session, or even a brisk walk outside.
- Benefits: Exercise releases endorphins, which can improve your mood and energy levels throughout the day.
Journaling and Gratitude Practice Spend a few minutes writing down your thoughts, goals, or things you’re grateful for. This can help you focus on the positive and set a productive tone for the day.
- Gratitude Journaling: Write down three things you’re grateful for each morning to cultivate a positive mindset.
- Goal Setting: Outline your top priorities for the day to stay focused and organized.
Hydrate and Nourish Your Body Start your day with a glass of water and a nutritious breakfast. Hydrating and nourishing your body can improve your energy levels and overall health.
- Hydration: Drinking water first thing in the morning helps to rehydrate your body and kickstart your metabolism.
- Nutrition: A balanced breakfast provides the energy you need to tackle the day ahead.
Set Your Intentions and Priorities Take a few moments to plan out your day and set your intentions. This can help you stay focused and productive throughout the day.
- Plan Your Day: Write down your top priorities and goals for the day.
- Visualization: Spend a few moments visualizing how you want your day to go, focusing on positive outcomes.

Tips for Breaking the Phone Habit

Breaking the habit of checking your phone first thing in the morning requires intentional effort and consistency. Here are some tips to help you break the cycle:

Create a Phone-Free Zone: Keep your phone in another room overnight to avoid the temptation of checking it first thing in the morning.
Use an Alarm Clock: Invest in a traditional alarm clock to avoid using your phone as an alarm.
Set Boundaries: Establish a no-phone policy for the first hour of your day to focus on yourself and your priorities.
Replace the Habit: Replace the habit of checking your phone with a healthier morning routine, such as meditation, exercise, or journaling.

Conclusion

While checking your phone first thing in the morning might seem like a harmless habit, it can have significant negative effects on your mental health, productivity, and overall well-being. By replacing this habit with healthier alternatives, you can set a positive tone for your day, improve your focus, and enhance your overall quality of life.

Remember, the way you start your day matters. By taking control of your morning routine and prioritizing activities that promote well-being and productivity, you can create a more fulfilling and balanced life. So, the next time you wake up, resist the urge to reach for your phone and instead choose a healthier, more intentional way to start your day.