Psychologist Warns Against Checking Phone Immediately After Waking Up

A common morning habit—reaching for the phone as soon as one opens their eyes—may introduce an early dose of distraction and stress, particularly when the day begins with worrying content or a backlog of work demands, according to guidance published by the Cleveland Clinic.

Psychologist Bina Persaud recommends avoiding checking the phone right after waking and instead setting aside time for a calm or enjoyable activity to help reduce stress.

The Science of Sleep Inertia

After waking, a person may experience drowsiness, reduced concentration and slower responses. This state, known as sleep inertia, is a period during which the brain gradually regains alertness. Processing information and making decisions can become temporarily more difficult, especially if the person has not had enough sleep.

When someone starts checking messages and news during this period, they introduce new demands on their attention: reading and sorting information, and deciding which messages require a response. This may increase distraction and feelings of pressure, particularly when the content is worrying. It is therefore preferable to allow yourself a few minutes to wake up calmly before getting absorbed in browsing.

Content and Context Matter

The effects of morning phone use depend on the type of content, a person’s habits and psychological state, as well as the timing of phone use. Worrying content may increase stress, while the effects of quickly checking the weather or reading a reassuring message may be different.

Key points to keep in mind include: switching between apps may distract attention and make it harder to focus on getting ready for the day; disturbing news and work messages may trigger early feelings of pressure or urgency; and a constant flow of information may increase cognitive load—the amount of information and the number of demands a person tries to process at the same time.

These are possibilities that vary from person to person. The cited sources do not identify the first 10 minutes after waking up as a fixed scientific threshold at which harm begins or ends.

Practical Steps for a Calmer Start

To reduce the negative effects, you can try delaying phone use briefly: get out of bed, open the curtains, wash your face, take a few moments to breathe calmly, or organise your morning priorities. When you need to use your phone, setting a clear purpose—such as turning off the alarm or checking an appointment—can help prevent drifting into prolonged browsing.

You can also silence unnecessary notifications and postpone checking the news and work messages until after you have finished getting ready. This routine allows you to observe whether giving yourself a few quiet minutes to wake up improves your mood and concentration.

Source: Al-Ghad.