It is said to spike your cortisol levels (Image: gorodenkoff via Getty Images)
Reaching for your phone within moments of waking up has become an almost instinctive habit for millions across the country. However, one NHS doctor warns that this seemingly innocent routine could be priming your brain for a far more stressful day before you’ve even set foot on the floor.
Dr David Weinstein, an NHS GP based in Brighton, is encouraging people to adopt a straightforward ’15-minute rule’ upon waking, rather than mindlessly scrolling through their devices. He believes that making this one modest adjustment to your morning routine could significantly ease stress and anxiety while being considerably kinder to the brain.
“I’m guilty of this myself, a lot of us reach for our phone as soon as we wake,” Dr Weinstein admitted. “It’s terrible, starting the day with stress and anxiety checking emails, and scrolling social media and the news.”
Rather than relying on a mobile phone as an alarm clock, he suggests investing in a traditional alarm clock and leaving your handset outside the bedroom altogether overnight. The GP recommends resisting the urge to touch it for the opening 15 minutes of your morning.
Throughout those initial few minutes, Dr Weinstein suggests performing some light stretches and reflecting on a handful of things you are grateful for. This approach is believed to offer a far more tranquil start to the day compared with immediately bombarding yourself with the latest notifications and news.
“That instant hit of anxiety, instant bad news – it hits you straight away, and it’s not how we’re designed to start the day,” he explained. “We need a gentle introduction, otherwise it’s a cortisol hit much too early.”
Dr Weinstein further cautions against transitioning directly from “bed to chair” or “bed to car”, especially for those working remotely or travelling to the office. Rather, he suggests dedicating approximately 15 minutes to gentle physical activity, such as stretching or a brief outdoor stroll.
Dr David Weinstein, an NHS GP based in Brighton (Image: SWNS)
“Doing 15 minutes of movement clears your head, helps your mood and energy, and prepares you for the day,” he said. “Bed to chair is a toxic thing that has become normal.”
His guidance is supported by broader research into stress management and wellbeing. The Mental Health Foundation states that consistent physical activity can assist in reducing stress, enhancing mood and boosting energy levels, while time spent outdoors has similarly been associated with improved mental health.
Studies referenced by the American Psychological Association have additionally discovered that continuous exposure to news and digital alerts can intensify feelings of stress and anxiety, especially when individuals engage with negative news upon waking. Specialists suggest establishing healthy limits around screen usage can promote improved mental wellbeing throughout the day.
While cortisol is a vital hormone that assists in regulating the body’s natural sleep-wake rhythm, specialists indicate that unnecessary stressors immediately upon waking may heighten feelings of anxiety in certain individuals.
The NHS advises regular physical activity, mindfulness and minimising avoidable stress wherever feasible as components of maintaining sound mental wellbeing.
