Disclaimer: This article alone should not be taken as medical advice. The best way to come up with a plan for your health is talking directly to your doctor.
Many of us think a great deal about how our habits impact our body, whether we’re counting calories for weight loss or limiting sugar to keep inflammation at bay. But how often do you make it a priority to regulate your nervous system? Many of the most common habits—especially when it comes to screens—could be negatively impacting your nervous system. Establishing a routine that calms your mind and body can have a great impact on your overall wellbeing.
We spoke to Rachel Lambert, LPC, BCN, the Founder of Braincode Centers, a neurofeedback and brain-mapping practice, to learn about a few of the worst nervous system triggers—and how to correct them with healthier habits. Find all of her expert insight below.
Women Are Swapping Their Boring Water For This Ice Pop Electrolyte Mix!
1. Scrolling to "unwind"
You may feel like you're relaxing as you scroll through Instagram Reels in bed. But as it turns out, you're not actually doing your nervous system any favors. "One common mistake is calling scrolling 'unwinding," Lambert warns. "It feels restful, but your brain is still taking in light, information, and stimulation. You've stopped working, but you haven't stopped processing."
According to HMS researchers, this is an especially bad idea before bed, as blue light before bedtime can "adversely impact overall health, alertness, and the circadian clock which synchronizes the daily rhythm of sleep to external environmental time cues," ultimately resulting in poor sleep.
The good news is that there are plenty of great ways to actually unwind and calm your nervous system. Lambert recommends "replacing screen time with something that asks nothing of your brain, such as a walk, a warm shower, music, or even sitting quietly by a window."
As she reminds us, "Sometimes a little boredom is exactly what your nervous system needs."
2. Checking your phone the moment you wake up
Speaking of screen time... it's likely a reflex to check your phone as soon as you wake up, before you even start your day. Most of us are guilty of this bad habit! But it doesn't just set you up for wasted time and a slow morning; it can also be a nervous system nightmare.
"During the first 30–45 minutes of the day, your brain naturally gets a healthy cortisol boost to help you wake up," Lambert explains. "But that window is also highly sensitive. If the first thing you see is stressful emails or endless social media, you're setting a stressed, reactive tone for the rest of the day."
Want to make your morning routine more nervous system-friendly? Lambert suggests giving yourself 20 minutes without any digital input. "If possible, get outside for a little morning light to help reset your body clock." The great outdoors will do you good as you start your day!
4. Going straight from your laptop to bed
We've all had those late work nights that take us straight from Slack to slumber. But if you regularly stay on your laptop late into the night and go to bed without taking any time to unwind, you may be throwing your nervous system for a look. Lambert says we should "avoid going straight from your laptop to your pillow."
An evening routine isn't just about making sure your teeth are brushed. It's actually important for your mental wellbeing. As Lamber explains, "Your brain needs a transition to recognize that the day is over."
If you don't have a lot of time in your evenings, that's okay. She says you can help your body and mind relax in as little as ten minutes. Whether you're changing clothes, taking a short walk, or stretching, a nighttime ritual "helps signal that it's time to shift from work mode into rest."
The Bottom Line
Health is about more than keeping your body in great shape. It's important to consider how our daily habits affect our nervous system—and, in turn, our mental, emotional, and physical health. The good news is that if you make some simple changes to your routine (like limiting screen time, keeping caffeine to a minimum, and taking time to relax), you'll be making strides in the right direction!
