As soon as you wake up, it is common for many people to reach their cell phones before they even get out of bed. This behavior has become part of the morning routine of much of the population, mainly due to the ease of access to social mediamessaging and news applications. Thus, the habit of checking notifications immediately after awakening seems harmless, but can have unexpected consequences for well-being throughout the day.

In addition, technology has become an extension of everyday life, which makes the phone always within reach. Even with the intention of just “taking a look”, often the time spent in this activity extends, directly impacting the disposition and productivity in the early hours of the day.

What are the effects of using the phone upon waking?

Lying lying on your phone as soon as you wake up can negatively affect the energy level. Immediate contact with luminous canvases interferes with the production of melatonin, a hormone responsible for sleep regulation, making the natural process of awakening difficult. Thus, the brain receives contradictory signs, extending the feeling of tiredness even after a night of rest.

In addition, excess information received early on can generate anxiety and mental overload. Messages, emails and news can create a sense of urgency, making the beginning of the day more stressful. Therefore, early exposure to digital stimuli can impact mood and disposition all morning.

How can this habit when waking up damaging productivity throughout the day?

Using mobile phone in bed, especially when waking up, can delay the start of daily activities. Many people end up spending more time than planned by sailing on social networks or answering messages, which can compromise important commitments. Thus, the time it could be used to prepare breakfast, exercise or plan the day is consumed by digital activities.

In addition, this behavior can affect the ability to concentrate. By starting the day with an avalanche of information, the brain needs more time to organize and focus on priority tasks. Thus, productivity tends to decrease, as the mind remains scattered and less prepared to face daily challenges.

What are the main health risks associated with this custom?

Although it seems harmless, the habit of moving the mobile phone as soon as you wakes up can take risks to physical and mental health. Thus, it is important to know the main negative impacts of this practice:

• Sleep disorders: Blue light emitted by screens can impair sleep quality, making it difficult to wake up natural.
• Morning anxiety: Excessive information early on can increase stress and anxiety levels.
• Muscle pain: Staying lying in inappropriate positions while using the phone can cause discomfort and neck and back pain.
• Productivity reduction: Time spent on mobile can delay the start of essential activities of the day.
• Difficulty of concentration: The brain may take longer to get alert after early exposure to digital stimuli.

How to avoid this habit and start the day with more disposition?

Adopting some simple strategies can help reduce mobile phone use by waking up and improve the disposition throughout the day. Thus, minor changes in the morning routine can bring significant benefits to health and well-being.

1. Leave the phone away from bed: Keep the device in another room or far from range to avoid the temptation to use it upon awakening.
2. Set a time to check messages: Set a specific time to access notifications, preferably after performing other morning activities.
3. Invest in a traditional alarm clock: Use an alarm clock to wake up, avoiding the need to get the phone early.
4. Practice stretching or light exercises: Moving the body upon waking helps activate circulation and awaken with more energy.
5. Create a morning -free routine: Prioritize activities such as reading, meditation or a quiet breakfast before accessing the phone.

With minor changes in habit, it is possible to start the day with more disposition and focus, reducing the negative impacts of excessive use of the phone as you wake up. Thus, quality of life and productivity tend to significantly improve.