A small tweak in how I use social media made a huge difference in my mood

While listening to the 'The TryPod' podcast, cohost Zach Kornfeld shared that he had replaced checking his phone first thing with a game of pickleball. He said this simple change significantly improved his mood each morning.

It seemed like a casual remark, but it stuck with me. For some time, I’d been waking up feeling a sense of dread. Could skipping the morning scroll help change that?

The following morning, I decided not to check any apps until I’d taken a walk with my dog.

And it worked. No more feeling of dread.

It worked again the next day, and since then, not checking my phone first thing has been effective –– something Dr. Pamela Rutledge, director of the Media Psychology Research Center, confirms makes sense.

Engaging in real-world activities, rather than virtual ones, and feeling in control of your choices can truly make a difference, she explained.

Dr. Rutledge mentioned, 'You start the day with positive emotions, which boosts resilience, productivity, a willingness to embrace new challenges, and a greater openness to experiences. It also makes you more pleasant to be around.'

Completely cutting out social media and screens may be unrealistic, but small changes –– like avoiding your phone first thing in the morning –– can have a meaningful impact, according to experts.

A harsh start to your day.

Waking up and immediately staring at your phone is a tough way to start the day, according to Dr. Charlotte Armitage, psychologist at Be Device Wise, a UK-based initiative that helps students cut down on screen time.

Phones emit blue light, which Dr. Armitage explains has been linked to the release of cortisol, the stress hormone.

She added, 'Cortisol causes the heart to race and can trigger feelings of anxiety.'

Not only does the blue light increase anxiety in the morning, but the content on your phone can overwhelm you as well, Dr. Armitage noted.

Bad news, online disputes, or an overload of information can drain your mental energy, which is the last thing you need right after waking up, she explained.

Social media algorithms are designed to keep you hooked, so negative content that catches your attention will just keep being pushed to you, according to Armitage.

'In the morning, when you're still adjusting to the day, that type of content can set a negative tone for the rest of your day,' she explained. 'Spending too much time online early can leave you feeling sluggish and disconnected.'

Your phone should be a tool you control, not something that controls you.

Not all phone usage will have a negative impact, says Rutledge.

'If you’re using it as an alarm clock, checking the time, or looking up the weather, it can actually boost your sense of control — helping you avoid being late and ensuring you’re dressed for the day’s weather,' she added.

On the flip side, if you dive straight into email, social media, or news, you're essentially starting your day before you've had the chance to mentally prepare, says Rutledge.

'By doing so, you're jumping into the day’s pressures without reflecting on your goals or priorities, losing the opportunity to approach the day with intention and clarity,' she explained.

Starting your day without social media can give you a sense of control over the content you consume — rather than getting swept up in an aimless scroll, Rutledge suggested. Instead of passively consuming what’s served to you, seek out content that truly resonates with you.

'It’s crucial to be mindful of how often you rely on social media to kickstart your day,' Rutledge said, warning against depending on a quick dopamine rush at the expense of deeper reflection and planning.

Since humans are inherently social, it can be hard not to react to every call, text, or notification — but it’s essential to make conscious choices about how you use your phone, Rutledge advised.

'We often forget that we control our phones, not the other way around,' she added.

Other adjustments you can consider

Perhaps you like the idea of avoiding social media in the morning, but worry you’ll fall victim to FOMO when your phone lights up with notifications — how should you handle that?

Armitage suggests putting your phone in airplane mode overnight and resisting the urge to check it until after you've started your day — for example, after dropping the kids off or arriving at work.

'Taking the morning to focus on real-world connections rather than online interactions could actually improve how connected you feel,' she wrote in an email. 'It also gives your body and mind the chance to ease into the day calmly before tackling life’s demands.'

Even once you’ve opened the floodgates to screen time, it's crucial not to use social media when you should be focusing on the people around you — like your kids, partner, family, or friends, Rutledge advised.

And try to avoid using your phone for at least an hour before bedtime, Armitage recommended.

'Content that grabs your attention stimulates your brain, making it harder to fall asleep,' Rutledge explained. 'Good sleep habits suggest stepping away from emotionally triggering content to help your mind and body unwind.'

You can also set boundaries for your phone usage, Armitage suggested.

Consider deleting apps from your home screen, burying them in hard-to-reach folders, or switching your phone to a 'disconnect' mode to prevent notifications — all of which can help stop you from getting distracted automatically, she said.

'By making these changes, you're taking charge of your phone instead of letting it control you,' Armitage noted.