Rise and Shine (Without the Screen): The Perils of Checking Your Phone First Thing in the Morning

Rise and Shine (Without the Screen): The Perils of Checking Your Phone First Thing in the Morning


In today's fast-paced digital world, many of us begin our day not with a serene stretch or a refreshing sip of water but with the luminescent glow of our smartphone screens. While it may seem like a harmless or even beneficial habit—after all, we're catching up on news or messages—it's worth understanding the manifold ways this practice can be detrimental to our well-being.

1. Disrupts the Body’s Natural Wake-Up Process

The body's internal clock, or circadian rhythm, synchronizes with the rise and fall of the sun. Upon waking, the body releases a series of hormones like cortisol to increase alertness and suppress melatonin, the sleep hormone. Diving straight into your phone's screen, especially if it's still dark outside, can disrupt this process due to the blue light emitted by phones, making waking up more challenging and leaving you feeling groggier.

2. Overloads the Brain

Waking up is a delicate time for the brain. As we transition from the subconscious processes of dreaming to conscious awareness, our brain needs time to adjust. Instantly bombarding it with information—emails, news, social media notifications—can lead to cognitive overload. This can lead to feelings of stress, anxiety, and overwhelm before your day has even properly begun.

3. Sets a Reactive Tone for the Day

Starting the day by reacting to external stimuli, like emails or social media notifications, shifts you into a reactive mode. This means that instead of setting intentional goals for the day, you're letting external factors dictate your mood and actions.

4. Affects Dopamine Regulation

Dopamine, often termed the 'feel-good' neurotransmitter, plays a significant role in pleasure-seeking behavior. Social media and messaging apps are designed to be dopamine-driven; they reward us with instant gratification in the form of likes, comments, and messages. By checking your phone first thing, you're seeking that dopamine hit immediately upon waking. Over time, this can lead to addiction-like behavior where you need constant stimulation from your phone to feel satisfied or productive. As a result, natural sources of dopamine, like a good conversation or completing a task, may feel less rewarding.

5. Hampers Focus and Productivity

Diving straight into the digital world can scatter your attention. It can take significant time for the brain to return to its original task after an interruption. If you start your day fragmented by different apps and notifications, achieving a state of flow in subsequent tasks becomes challenging.

6. Distances Us from Essential Morning Rituals

Morning rituals, whether it's meditation, reading, exercising, or simply savoring a cup of coffee, set the tone for the day. They provide calmness, clarity, and purpose. By prioritizing your phone, you're robbing yourself of these precious moments which could have been dedicated to self-care and self-reflection.

7. Weakens Emotional Resilience

Constant exposure to the curated highlights of other people's lives, especially in the morning, can lead to feelings of inadequacy, jealousy, or the phenomenon known as FOMO (Fear of Missing Out). This can negatively impact self-worth and may contribute to a decline in mental health over time.

8. Detaches Us from Our Environment

Waking up is a multisensory experience: the chirping of birds, the soft morning light, the feel of sheets against the skin. It's a gentle reminder of our connection to the environment. By immediately immersing ourselves in the digital realm, we become detached from the present moment and our immediate surroundings.

9. Negatively Impacts Relationships

If you share your bed or live with loved ones, the morning can be an intimate time for connection and communication. By prioritizing your phone over conversation or cuddling, you can unintentionally convey that the digital realm is more important than the real-world relationship, causing feelings of neglect or resentment.

Tips for Resisting the Phone-Checking Urge:

  1. Keep Your Phone Away from the Bed: By placing it on a distant table or another room, you reduce the temptation.
  2. Invest in an Actual Alarm Clock: If you use your phone's alarm to wake up, switching to a traditional alarm clock can make a difference.
  3. Mindful Morning Rituals: Start your day with meditation, journaling, or any other calming ritual that can ground you before diving into the digital world.
  4. Designate Specific Times: Set a specific time later in the morning to check your phone, allowing yourself to wake up naturally and set your intentions first.


While smartphones undeniably offer convenience and connection, it's crucial to use them mindfully, especially during the vulnerable transition between sleep and wakefulness. By giving ourselves the space to wake up naturally and setting intentional boundaries around phone use, we can foster better mental health, sharper focus, and richer relationships. So, tomorrow morning, resist the pull of the screen, and embrace the world around you.

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