Tamara Rose
Oct 25

Start Your Morning Right: Your Routine is Everything

We get it – the struggle to resist your phone first thing in the morning is real. But, what if giving it the cold shoulder for 30 minutes is the game-changer your day needs? Emerging evidence suggests that grabbing your phone first thing in the morning has an impact not only on our immediate mood but also on our brain patterns throughout the day. Let’s explore how waiting to check your phone in the morning and incorporating mindfulness techniques can transform your day for the better.

The Science Behind Morning Habits:

Researchers have long studied the impact of morning habits on our cognitive function and emotional well-being. A study published in the journal "Computers in Human Behavior" found that the immediate use of smartphones upon waking can lead to increased stress and decreased overall mood. This is attributed to the flood of notifications, emails, and social media updates bombarding our senses, causing a spike in cortisol levels.

Waiting 30 minutes before engaging with your phone allows your brain to transition more smoothly from the restorative state of sleep to full wakefulness. During this period, your brain undergoes significant changes, such as increased production of serotonin, the neurotransmitter responsible for mood regulation and overall well-being.

Impact on Cognitive Function:

The early morning is a critical time for cognitive function. Research has shown that our cognitive abilities, such as memory, attention, and problem-solving skills, tend to peak during the first few hours after waking. Checking your emails and notifications too soon can disrupt this optimal cognitive state.

The Power of Morning Light Exposure:

Exposure to natural light in the morning is a powerful cue for our internal clock. It helps regulate our sleep-wake cycle and contributes to overall well-being. When we immediately expose ourselves to the artificial light emitted by our screens, we disrupt this natural rhythm.

By taking the first 30 minutes to bask in natural light, whether by going outside or simply opening the curtains, we signal to our bodies that it's time to wake up. This exposure to natural light not only supports healthy circadian rhythms but also enhances alertness and mood.

Setting the Tone with Morning Meditation:

One powerful way to harness the benefits of the first 30 minutes of your day is to incorporate mindfulness practices, particularly meditation. A study published in the "Journal of Cognitive Enhancement" found that just 10 minutes of mindfulness meditation in the morning significantly improved attention, cognitive function, and emotional well-being throughout the day.

Meditation allows you to cultivate a sense of calm and focus, providing a buffer against the potential stressors that inundate us through our devices. By taking the time to ground yourself in the present moment, you set a positive tone for the day ahead.


The simple act of waiting 30 minutes before checking your phone in the morning can have a profound impact on your mental and emotional health. Supported by scientific evidence, this practice opens the door to a more intentional and mindful start to the day. By incorporating meditation, you create more intention, focus, and ease for your day. 

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