For many people, the day starts the same way: the alarm goes off, and before even getting out of bed, the phone is in hand. What begins as a quick check of notifications can quickly turn into 15 or 20 minutes of scrolling through emails, social media and news.
On the A Healthier Michigan Podcast, host Chuck Gaidica spoke with Dr. Amy Milewski, Vice President of Clinical Partnerships and Associate Chief Medical Officer at Blue Cross Blue Shield of Michigan, about how this common habit — often called “doomscrolling” — can impact mental health, focus and overall well-being.
How smartphones affect you
Milewski said smartphones are designed to keep users engaged, using algorithms and personalized content to draw people in, Milewski said. While these tools can be useful, they can also become difficult to put down, especially first thing in the morning.
That timing matters. After waking up, the brain does not immediately shift from deep sleep to full alertness. Instead, it moves through transitional stages, including a more relaxed, dreamlike state. Jumping straight into a flood of information can disrupt that process.
“When you immediately engage with news or social media, you’re exposing your brain to stress before it’s fully ready,” Milewski explained.
This can increase levels of cortisol, the body’s primary stress hormone and create a sense of anxiety that carries into the rest of the day.
The content itself can also play a role. News headlines, social comparisons and constant notifications may reinforce negative thinking or distraction. Even lighter content can create a habit loop, encouraging repeated checking and reducing productivity.
That doesn’t mean smartphones are inherently bad. Milewski emphasized they are valuable tools, from navigation to health monitoring. The key is using them intentionally, rather than letting them control behavior.
How to use smartphones intentionally
To break the habit, Milewski recommends starting small. Behavioral changes can take time — often around three weeks — so focusing on one adjustment at a time can be more effective than trying to overhaul an entire routine. Even a few minutes without screens can make a difference. Taking time to wake up gradually, without immediately engaging with digital content, may improve focus, reduce stress and support better mental health.
Ultimately, the goal is not to eliminate technology, but to set boundaries. By treating smartphones as tools — rather than default habits — people can take back control of their mornings and start the day on a calmer, more intentional note.
Listen to the podcast, Morning Doomscrolling is Bad for Your Mental Health, to hear the entire conversation. The A Healthier Michigan Podcast is brought to you by Blue Cross Blue Shield of Michigan.
To hear more episodes on your smartphone or tablet, subscribe on Apple Podcasts, YouTube, Spotify or your favorite podcast app.
Image: Getty Images
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