An NHS doctor has explained how one common morning habit could trigger stress before your day has even begun
Checking your phone within seconds of waking up has become second nature for millions of people. But an NHS doctor says that seemingly harmless habit could be setting your brain up for a more stressful day before you’ve even got out of bed.
Dr David Weinstein, an NHS GP based in Brighton, is urging people to follow a simple ’15-minute rule’ after waking up instead of doom scrolling. He says making one small change to your morning routine could help reduce stress and anxiety while being more gentle on 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.”
Instead of using a phone as an alarm clock, for instance, he recommends getting a traditional alarm clock and leaving your mobile phone outside the bedroom overnight. The expert says you should then avoid touching it for the first 15 minutes of your day.
During those first few minutes, Dr Weinstein advises doing some gentle stretches and thinking of a few things you’re grateful for instead. This is said to provide a much calmer start than immediately exposing yourself to all the latest notifications and headlines.
“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 also warns against going straight from “bed to chair” or “bed to car”, particularly for those working from home or commuting. Instead, he recommends spending around 15 minutes doing light exercise, such as stretching or taking a short walk outside.
“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 advice is backed by wider research into stress and wellbeing. According to the Mental Health Foundation, regular physical activity can help reduce stress, improve mood and increase energy levels, while spending time outdoors has also been linked to better mental wellbeing.
Research cited by the American Psychological Association has also found that constant exposure to news and digital notifications can contribute to feelings of stress and anxiety, particularly when people consume negative news first thing in the morning. Experts say setting healthy boundaries around screen use can support better mental wellbeing throughout the day.
While cortisol is an essential hormone that helps regulate the body’s natural sleep-wake cycle, experts say unnecessary stressors immediately after waking may amplify feelings of anxiety in some people.
The NHS recommends regular exercise, mindfulness and limiting unnecessary stress where possible as part of maintaining good mental wellbeing.
