Here’s Why You Should Stop Checking Your Phone First Thing In The Morning, According To Experts

Why Shouldn’t We Look at Our Phones in the Morning?

Many of us start the day by reaching for our phones the moment we wake up—checking emails, news, social feeds—all before we’ve even fully opened our eyes. Jay Rai, an Empowerment Psychologist specializing in the neuroscience of mental health, explains in a Forbes article that this habit isn’t just harmless routine; it can actually trigger our stress response first thing in the morning, especially if we’re greeted by negative headlines or urgent notifications. Getting this immediate jolt of information can shape our mood and mindset for the rest of the day, and will often tip us into anxiety or distraction before we’ve had a moment to wake up, breathe, and set our own intentions for the day.

How to Stop This Bad Habit

To counteract this poor habit, Rai suggests creating a buffer zone in the morning—30, 60, or even 90 minutes of phone-free time. Doing so helps you reclaim your energy, focus, and intention. You can spend this time in a variety of ways, including stretching, meditating, journaling, hydrating, or just sitting in quiet reflection. These calming activities encourage a grounded start, and Rai says they help to shift your mindset from reactive to proactive.

By delaying checking your phone, you can protect your mental clarity and emotional well‑being. Instead of reacting to alerts, you can begin your day with purpose, calm, and improved focus. Rai’s message is simple: breaking the habit of morning phone-checking might just be the secret to better days—and better mental health.