Altering my approach to social media usage notably impacted my emotional state.
I stumbled upon an intriguing observation earlier. It appeared like a casual remark, but it resonated with me. I've been experiencing a sense of unease upon waking up for quite some time. Could skipping the morning social media scroll help alleviate this feeling?
The next day, I decided to test this theory. I refrained from opening any apps until I had completed a walk with my furry companion.
Amazingly, the dread was absent! The no-phone routine worked again the next day and has continued ever since. Strange but true, according to Dr. Pamela Rutledge, director of the Media Psychology Research Center, based in Newport Beach, California.
Engaging in real-world activities, such as a morning walk, and maintaining control over your decisions can significantly impact your mood, said Rutledge.
"You were then ready to start the day with some positive emotions, which can boost resilience, productivity, and openness to new experiences," Rutledge explained. "It also makes you more pleasant to be around."
complete withdrawal from social media may be too extreme. However, making simple adjustments to your phone usage can yield positive results. For instance, delaying checking your phone until after a morning walk can have a noticeable impact, experts suggested.
A jarring morning start
Transitioning from sleep to your phone screen is a challenging way to wake up, said Dr. Charlotte Armitage, a psychologist with Be Device Wise, a UK-based program designed to help students manage their screen time.
Phones emit blue light, which stimulates the release of the stress hormone cortisol, Armitage explained.
"Cortisol increases your heart rate and can cause feelings of anxiety," Armitage added.
Moreover, the content on your phone can overwhelm you in the morning, Armitage warned. Bad news, online conflicts, or an influx of information requires significant energy and mental resources, which you shouldn't expend immediately upon waking up.
Social media algorithms also make sure to present you with negative content that you find engaging, which can adversely impact your mood early in the day, Armitage said.
"In the morning, when you haven't fully adjusted to the day, negative content can set a negative tone for the day," Armitage explained. "You may feel lethargic and uninterested when spending too much time online early in the morning."
Your phone belongs to you, not the other way around
Not all phone usage habits negatively affect you, Rutledge noted.
"If your phone serves as your alarm clock, checking the time or weather, it improves your sense of agency," Rutledge said.
However, if you find yourself getting sucked into emails, social media, or news in the morning, you set the day off on a tense note without giving yourself a chance to plan, Rutledge pointed out.
By avoiding social media in the morning, you may also experience an increase in your sense of agency over the type of content you consume, Rutledge suggested. Instead of mindlessly scrolling through posted content, can you actively seek out content that feels uplifting?
"It's essential to be mindful of your reliance on social media to kickstart your day," Rutledge warned, advising against relying on a quick adrenaline or dopamine rush to get going at the expense of reflection and planning.
Moreover, humans are inherently social creatures, and it can be hard not to respond to every call, text, or notification, Rutledge noted. However, it's crucial to make conscious choices about your phone usage.
"We often forget that we are the owners of our phones, not the other way around," Rutledge concluded.
Additional changes you can make
If you fancy the idea of avoiding social media in the morning but fear giving in to the fear of missing out, Armitage recommends keeping your phone on airplane mode overnight and refraining from checking it until you've commenced your day, such as after dropping off your kids at school or reaching your workplace.
"Using your morning time to focus on real-world relationships may actually improve your sense of connectedness," Armitage suggested via email. "It also allows your body and mind to gradually adjust to the day calmly before dealing with daily life."
Even when you allow screen-time access later in the day, try not to use social media when interacting with people face-to-face, such as your family, partner, or friends, Rutledge advised.
Lastly, avoid using your phone within an hour before bedtime, Armitage suggested.
"Content that attracts your attention activates your brain, making it harder to fall asleep," Rutledge explained. "Sound sleep hygiene advice includes steering clear of things that evoke emotions and allowing your brain and body to relax."
Armitage also suggested establishing boundaries for your phone usage. For example, you can remove apps from your home screen, place them in harder-to-reach folders, or switch your phone to disconnection mode to prevent unwanted alerts.
"By implementing these measures, you take control of your phone rather than letting it control you," Armitage concluded.
Based on the information provided, here are two sentences that contain the words 'health' and 'wellness':
Engaging in real-world activities, such as a morning walk, can significantly impact your mood and contribute to overall health and wellness, according to Rutledge.
Moreover, avoiding social media in the morning and establishing healthy phone usage habits can improve your ability to plan your day, boost your mood, and contribute to your mental well-being.
