An NHS GP based in Brighton has warned that reaching for your mobile phone within moments of waking up is a 'terrible' mistake that can prime the brain for a more stressful day. Dr David Weinstein encourages people to adopt a '15-minute rule' upon waking, avoiding their devices to reduce stress and anxiety.
The '15-Minute Rule' for a Calmer Morning
Dr Weinstein admits he is guilty of the habit himself, stating, 'It's terrible, starting the day with stress and anxiety checking emails, and scrolling social media and the news.' He suggests investing in a conventional alarm clock and leaving the mobile phone outside the bedroom overnight, avoiding it for the first 15 minutes of the morning.
During those initial minutes, he recommends light stretching and reflecting on things to be grateful for, offering a more tranquil start than subjecting oneself to 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.'
Avoid the 'Bed to Chair' Transition
Dr Weinstein also cautions against transitioning directly from 'bed to chair' or 'bed to car', especially for remote workers or commuters. He suggests dedicating about 15 minutes to gentle exercise, such as stretching or a brief walk outdoors. 'Doing 15 minutes of movement clears your head, helps your mood and energy, and prepares you for the day. Bed to chair is a toxic thing that has become normal,' he stated.
Research Supports the Recommendations
His advice aligns with broader research. The Mental Health Foundation notes that consistent physical activity helps reduce stress, enhance mood, and boost energy, while time outdoors improves mental well-being. The American Psychological Association has found that continuous exposure to news and digital notifications can contribute to stress and anxiety, especially when consuming negative news first thing in the morning. Experts recommend setting healthy boundaries around screen usage for better mental wellbeing.
While cortisol is vital for regulating the sleep-wake cycle, unnecessary stressors upon waking may intensify anxiety. The NHS advises regular exercise, mindfulness, and limiting unnecessary stress as part of maintaining good mental wellbeing.
