Does your phone drain your energy? Maybe!

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I have always been a massive supporter of mobile phones, as they are an excellent tool that makes our lives easier, for sure. Especially when it comes to their ease and the possibilities they offer. We can all agree that it’s not only me who favors this easy, at-hand technology and comfort mobile phones can offer; in the modern world, mobile phones have become an integral part of our everyday lives. The need to be connected and informed is becoming increasingly intense during the day.

Apart from the fact that my phone is interconnected with my job (Digital Marketer here), it’s a tool that helps me stay connected, learn about politics, life, and innovations, and keep in touch with my loved ones when I cannot be physically present.

This tendency to keep my phone close to me also expanded in the bedroom. The first move I used to make every time I opened my eyes was to grab my phone and check what was happening in the world, at work, everywhere. My FOMO was getting bigger and bigger, and I couldn’t stay away from my phone. And what’s the problem, someone would ask?

It took me some time to detect the problem. What I realized is that while this practice, aka scrolling on my phone before I even get out of bed, seems innocent, I randomly read some research and articles suggesting that early morning cell phone use can negatively affect our mental health, concentration, and physical wellness.

The effects of early morning mobile phone use on mental health

The first thing we do in the morning can determine our state of mind for the rest of the day. Therefore, when we start our day by checking our phones, we are immediately exposed to an enormous amount of information that increases stress and reduces our ability to manage the day's demands.

A study published in the Journal of Social and Clinical Psychology found that constant exposure to social media increases anxiety. A study of social networking and social media use also found that it increases stress and lowers self-esteem. When the first thing we see is the news or social media, our minds are bombarded with information that can be stressful or make us feel inadequate compared to others.

Also, according to research from the University of California, the first moments of the day are critical for our mental calm and concentration. When we use our cell phones as soon as we wake up, our minds focus on various topics, resulting in decreased attention and delay in organizing our day. Attention to all project managers out there: if you feel like 24 hours are not enough, maybe the reason is what you do in the morning. Morning is the time when the brain is most rested and creative. Constant external stimulation via mobile phones limits this creative ability, as the brain often processes unnecessary information.

The experts have spoken: Experts at the New York State Psychological Association argue that exposure to negative news and social media in the morning reduces positive energy levels and increases negativity.

Many people, myself included, admit that they start their day late because they waste time on their cell phones. This limits the time available for a healthy breakfast or exercise and often leads to an impatient and rushed start to the day.

The physical health risks of reckless mobile phone use

Apart from the mental burden we take through our mobile phones, research shows that indiscriminate mobile phone use can also have a severe impact on our physical fitness and physical health. My findings:

- Vision problems and headaches: The blue light emitted from mobile screens is known to strain the eyes and can cause symptoms such as eye fatigue and headaches. According to Harvard Medical School, using screens right after waking up can cause headaches or affect our vision.

- Poor sleep and reduced energy: Stanford University scientists explain that early morning cell phone use disrupts our sleep cycle, affecting how we feel throughout the day. Frequent notifications and direct exposure to blue light inhibit the flow of melatonin, making it difficult to restore our normal energy state after sleep.

- Neck and shoulder pain: The posture we adopt when we look at our mobile phones can cause problems, such as neck pain and shoulder tension. The World Health Organization states that prolonged use of mobile phones can strain the spine, leading to chronic fatigue and musculoskeletal pain.

What I did to stop my morning scrolling routine

After all the research I did, I got obsessed with it. I started to realize that my low energy levels and bad mood were related to my morning phone use. And I changed my attitude towards it. And I reviewed my morning routine by following some simple yet effective steps:

- I kept my phone away from bed: Before I got into bed, I set my alarms and moved my phone to the table outside my bedroom. This trick had two benefits: first, I avoided snoozing since I had to walk to get my phone, and second, I was annoyed enough that I didn’t touch my phone up until my coffee was ready. With this trick, if you don't have easy access to your phone while you are still in bed, it will be harder to fall into the trap of checking it once you wake up.

- I created for myself a fun morning routine: When I wake-up, instead of staying in bed checking the digital world, I stand up, get in the shower, and make homemade coffee. Then, I take my planner and start writing what I want to do that day, and guess what? I don’t even need my phone anymore. Well, ok, work calendar meetings need to be checked, but let’s start easy for now!

- I set work/life priorities: Being on the phone during work makes sense, especially if your job requires it. However, the mind needs some rest in order to function properly and be creative. My work is mainly creative, and I realized that reading and consuming the content of others deprives me of being creative myself. So, being away from my phone has helped me so far being more creative and productive.

How Did That Feel?

As surprising as it may seem, I immediately noticed the results when I stopped scrolling in the morning. First, I was on time for work without running and getting ready in five minutes. Unbelievable! Also, I monitored my mood and realized that it started getting better. Since I stopped this habit, I have regained my energy levels, and I feel like my anxiety is significantly reduced—or at least until I get to the office (sometimes!). Also, I felt like I had more time during the day and could organize my day more effectively. And I realized it’s fantastic to have some time in the morning just to sit, relax, and enjoy a cup of coffee quietly, losing yourself in your own world.

So, now that I remember how cool it is to start the day without the digital burden of all that information, I am creating a more healthy and wholesome relationship with my phone and the digital world—one that will only benefit me.