Health
Kickstart Your Day: The Surprising Benefits of a Phone-Free Morning Routine
Waking up and immediately reaching for your phone might seem like a harmless routine, but it’s a habit worth reconsidering. Emerging research indicates that this practice can negatively impact your health and well-being in several ways.
Starting your day by checking your phone can swiftly deplete your mental energy. Exposure to negative content can particularly “lower our mood, creativity, productivity, and confidence,” according to psychology studies from Fielding Graduate University. Such emotions can set a negative tone for the rest of the day.
While an occasional glance at your phone might be acceptable, making it a daily habit can have long-term consequences. Maris Loeffler, MA, a therapist with the Stanford Lifestyle Medicine Cognitive Enhancement team, warns that “if it becomes a habit, day after day, month after month, this behavior can take a toll.” Loeffler suggests that instead of reaching for your phone, you should try looking at natural light, such as the horizon or a distant object, upon waking.
The adverse effects of using your phone at night are well-documented, but morning usage is also problematic. Our natural circadian rhythms, which are influenced by light, can be disrupted by phone use. Sleep research from the University of Salzburg in Austria highlights that this interference can affect “sleep physiology and alertness in the morning.” A smooth wake-up process is a crucial part of a healthy sleep cycle.
Even the alarms on our phones can be a source of stress. Research from the University of Virginia’s School of Nursing indicates that waking up to phone alarms can cause a “morning blood pressure surge,” a potential risk factor for cardiovascular events. Waking up naturally with softer sounds or light is a healthier alternative.
In addition to these concerns, excessive smartphone use can lead to eye problems like digital eye strain. The American Optometric Association notes that poor lighting, common in the early morning, exacerbates this issue.
Perhaps most importantly, time spent on your phone is time not spent on other beneficial activities. A quick 5-minute check can easily extend to 20 minutes or more, detracting from healthier morning habits like enjoying a nutritious breakfast, taking a walk outside, or engaging in a technology detox.
Armed with these insights, consider revising your morning routine to promote better health and well-being.
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