In today’s digital age and fast-paced world, grabbing your phone first thing in the morning feels completely normal to many. Most of us do it without thinking— checking messages, social media, or the latest news before we even get out of bed. But according to Dr. Wendy Suzuki, a well-known neuroscientist and professor at New York University, this common habit might actually be causing more damage to your brain. According to the brain expert, checking your phone first thing in the morning can adversely affect your ability to focus, think clearly, and be creative throughout the day.In a recent Instagram video from her Mindful Mondays series, Dr. Suzuki explained why this morning routine could be holding you back from feeling your best. She says the first few minutes after you wake up are extremely important for your brain. This is when your brain enters what she calls “peak neuroplastic mode.”

The morning brain boost you’re missing

So, what is neuroplasticity? It’s the brain’s ability to learn and adapt, and it is at its highest right after you wake up. During this time, your brain’s chemical levels—especially dopamine and cortisol—are naturally higher. While cortisol is often known as the “stress hormone,” Dr. Suzuki says that in the morning, it actually helps motivate you and sharpen your focus. This is your brain’s best time for setting goals, being creative, and preparing for the day ahead.But what happens when you grab your phone first thing? You basically interrupt this golden opportunity. The moment you look at your notifications or scroll through social media, your brain is flooded with information and emotional triggers—most of which you don’t need early in the day. Dr. Suzuki says this forces your brain into “high alert” mode, making you feel anxious, stressed, or scattered before you’ve even gotten out of bed.

A simple 20-minute trick can help boost focus and happiness

Luckily, Dr. Suzuki has a simple solution. She suggests a small experiment: for the next five mornings, delay looking at your phone by just 20 minutes. Instead, spend this time doing something calm and positive— stretching, writing down your main goals for the day, or simply enjoying your coffee without any digital distractions.According to Dr. Suzuki, this small change helps your brain stay focused, calm, and productive. In a world that constantly demands your attention, giving yourself just 20 minutes of peace in the morning can be the key to feeling more in control, happy, and clear-minded all day long.