How you spend the first few minutes after waking up often sets the tone for the rest of your day. But for a number of people, the morning begins with reaching for a phone and falling into an endless stream of news, social media, emails, and notifications.
This habit, often called doomscrolling, can increase stress, reduce focus, and leave you feeling mentally drained before your day has even begun.
Also see: Staying updated vs doomscrolling: Tips to help you find a balance
But the good news is that replacing doomscrolling doesn’t require a complete lifestyle overhaul. Small, intentional morning habits can help you start your day with more energy, clarity, and purpose.
According to IOL, Tanya J Peterson, who is a mental health educator, said; “Despite what you might hear online, dopamine is not actually a chemical of pleasure. It is the chemical of anticipation.” Tanya continued to explain that “It’s a feel-good chemical, part of our reward centre, and when our brain produces dopamine in response to what we do, we feel good and want to do more of whatever it is that’s making us feel so mentally healthy. That, in turn, leads to even more dopamine production.”
Also see: Bloomscrolling: Your bright alternative to doomscrolling and digital overload
So, how does one break away from this?
True peace of mind doesn’t come from chasing quick chemical highs. The real goal is to build a steady, healthy baseline.
Keep your phone out of reach
One of the easiest ways to break the habit is to remove the temptation. Instead of keeping your phone on your bedside table, charge it across the room or in another room altogether. This simple change makes it less likely that you’ll instinctively start scrolling the moment you wake up.
Wait before checking notifications
Give yourself at least 20 to 30 minutes before opening social media, news apps, or email. Those first moments of the day are valuable. Use them to wake up naturally rather than immediately responding to information from the outside world.
Practice mindfulness
Spend a few minutes focusing on your breathing, meditating, or simply sitting quietly. Even five minutes of mindfulness can help reduce stress, improve focus, and create a calm mental space before the demands of the day begin.
Make your bed
Making your bed may seem like a small task, but it provides an immediate sense of accomplishment. Completing one simple activity first thing in the morning can create momentum and encourage a more productive mindset for the rest of the day.
Ultimately, breaking the doomscrolling habit doesn’t happen overnight. The key is consistency rather than perfection. Start by introducing one or two new habits instead of trying to change everything at once.
Also see: How social media is changing human relationships
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