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.
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1. Turn Off Background App Refresh
Background App Refresh is one of those settings many iPhone users never think twice about, but it could be one of the big contributing factors to your phone heating up more than necessary. If your device has been feeling unusually warm this summer, turning this feature off may help reduce some of the extra work happening behind the scenes.
"Many users assume overheating is caused only by what they are actively doing on their phone," explains tech expert and HasData CTO, Roman Milyushkevich. "In reality, dozens of apps can continue syncing data, checking for updates, and refreshing content in the background. Disabling background app refresh for apps that do not need constant updates reduces processor activity and network usage, which lowers heat generation, especially during hot weather when the phone has less ability to cool itself."
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!
