Psychologist Recommends Healthier Morning Routine to Reduce Dependence on Phones

Mental health experts are encouraging people to rethink their morning habits, warning that checking a smartphone immediately after waking up may increase stress and negatively affect mental well-being. Psychologist Saba Harouni Lurie has suggested several simple alternatives that can help people begin the day with greater focus and calm.

According to Lurie, many people instinctively reach for their phones as soon as they wake up, often to switch off alarms before scrolling through emails, social media feeds or news updates. While the habit may seem harmless, she says it can quickly overwhelm the brain with information and notifications, creating a reactive mindset before the day has properly begun.

To break this pattern, the psychologist recommends avoiding phone use for at least the first 15 minutes after waking. She believes this brief period can be used to establish healthier routines that promote mindfulness and emotional balance.

Among the alternatives she suggests are gentle stretching exercises, deep breathing or meditation, and drinking a glass of water to rehydrate after sleep. She also encourages people to spend a few minutes writing in a journal, reflecting on their thoughts, or setting goals and priorities for the day ahead. Another recommendation is to step outside or look through a window to get natural morning light, which can help regulate the body’s internal clock and improve alertness.

Lurie emphasises that these simple habits allow people to begin the day intentionally rather than reacting immediately to messages, notifications and digital content. Over time, she says, such practices can contribute to improved concentration, lower stress levels and a healthier relationship with technology.