What do you do when you wake up? If your answer is “check my phone”, you are definitely not alone. Most of us easily arrive for our screen for open moments – whether it is to scroll through information, check the email, or dive into social media. It seems productive or probably also relaxes. But here is the grip: This innocent habit can do more harm than good.

Experts are now urging people to start their morning without screen – and for a good reason. From mental clarity to better mood regulation, you can dig a tone for a healthy, more concentrated day by digging the phone in those first few awake moments.

What happens when you talk about your phone first?

Dr. Dr., a psychiatrist located in New York. According to Nicole Benders-Hadi, “Checking your phone immediately after waking up increases stress and increases your brain for distraction. It throws you into a reactive mindset rather than a calm, active.”

It works like this:

Cortisol spike: Your cortisol levels are naturally high in the morning, and are exposed to stressful materials – such as immediate email or negative news – can give them even more pushing, causing anxiety or irritability throughout the day.

Dopamine Hijack: The phone triggers the brain’s reward system. Scrolling through Instagram or Ticketkok provides small bursts of dopamine, but frequent exposure reduces satisfaction and increases craving, which disrupts natural meditation cycles.

Information overload: Jumping into emails, news, or messages first overwhelms the brain before it has a chance to reset the night comfort. This can reduce cognitive performance and increase the fatigue of the decision.

Why is digital detox required?

A 2021 study by IDC Research found that 80 percent of smartphones users check their equipment within 15 minutes of waking up. This early screen exposure is associated with day -to -time fatigue, low productivity and low mindfulness.

Another study published in computers in human behavior states that people who delay in using the phone in the morning reduce better mood and stress levels.

A neurocientist of Stanford University, Dr. “Delay in digital engagement helps to focus the beta waves more centered by the brain’s brainwave state of the brain naturally,” says Andrew Huberman. “It supports better mood regulation, memory and clarity.”

What should you do instead?

Get up slowly and mind

Start your day with 5–10 minutes of stretching, deep breathing, or simply looking at your thoughts. “It makes a cool anchor for your day,” says Mindfulness Coach Tamara Levit.

Your brain needs water after sleep. Before checking your phone, drinking a glass of water starts to resume cells and start jumping your metabolism.

Note 30-60 minutes of your day as screen-free. Use this time to enjoy breakfast without jernling, walking, or distracting.

Keeping your phone out of the bedroom or using a traditional alarm can reduce the temptation to scroll the first thing.

Options for light risk

Open your curtains or steps out. Natural light helps to regulate your circadian rhythm and tells your body that it is time to be cautious – without the need for screen stimulation.

Who is the most benefit from morning digital detox?

Students and Kishore: Digital delays help improve focus and reduce social comparison fatigue.

Working professional: Starting day without reactive emails allows strategic planning and productivity.

Mental Health Warrior: For those struggling with anxiety or depression, avoiding morning screen can prevent negative materials or mood dips triggered by online overload.

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