Boosting Energy for a Productive Day: The Social Media Detox
Avoiding the pull of the morning scroll is going to boost your morning energy and increase your AM motivation. Read on to find out why...
The pull to reach for your phone and start scrolling first thing in the morning is strong. Trust us, we know!
Studies show that 80% of us are checking our phones within 15 minutes after opening our eyes. Many of us — while we're still in bed! But we're going to let you in on some information that revolutionized our morning practices — scrolling first thing in the AM kills your energy levels and productivity throughout the rest of your day.
Emerging research and expert opinion suggest that starting the day without social media can significantly benefit your health and energy levels. Let's get into the science behind why limiting social media in the morning is a total game-changer for your energy levels and productivity.
The Science of Social Media and the Brain
Time on social media first thing in the morning is probably the most poisonous activity that one could take part in. - Dr. Andrew Huberman.
Dopamine Dysregulation
Dopamine, the neurotransmitter associated with the good stuff like motivation and reward, plays a significant role in our morning routines. Engaging with social media provides instant gratification through likes, comments, and shares, creating that highly coveted dopamine rush we all crave.
Here's the thing, checking social media first thing in the morning does cause a spike in dopamine levels (which is going to feel good), but on the flip side, it subsequently lowers baseline dopamine levels, making your brain more prone to distraction throughout the day.
Andrew Huberman, a neuroscientist, explains that this early-morning dopamine hit can lead to compulsive behaviors and interfere with dopamine regulation throughout the day.
By delaying social media use, we can train our brains to seek out and appreciate more substantial and meaningful sources of dopamine, leading to improved focus, motivation, and productivity.
Joe Dispenza, a neuroscientist and author, is another advocate against checking your phone first thing in the morning. He believes it can lead to a reactive mindset, where you start your day responding to other people's demands rather than focusing on your priorities.
Dispenza emphasizes the importance of starting the day with intention and focus, avoiding negative thought patterns that can trigger stress hormones and negative emotions.
The Cortisol Connection
The stress hormone or cortisol naturally peaks in the morning to help us wake up and get moving. According to Dr. Huberman, this spike in cortisol is crucial for optimizing our alertness, readiness, and motivation for the day ahead.
However, the National Center for Biotechnology Information (NIH) says, that exposing yourself to social media first thing in the morning may lead to an additional, unnecessary spike in cortisol levels due to the stress and anxiety induced by social media content.
Viewing social media while cortisol levels are elevated can result in a delayed recovery of cortisol levels back to baseline. By avoiding social media in the morning, we allow our cortisol levels to stabilize, promoting a calmer and more focused start to our day.
Disrupted Brain Wave Transitions
Huberman emphasizes the importance of starting the day in a calm mental state.
He avoids social media in the morning to prevent bombarding himself with sensory experiences and distractions, which can interfere with the brain's natural process of consolidating and organizing information from sleep.
Using social media immediately upon waking interferes with the brain's natural transition between sleep and wakefulness, potentially increasing stress levels throughout the day.
Neuroscientist Emily McDonald explains that checking social media first thing in the morning causes the brain to skip important transitional stages, going straight into high Beta waves, which primes the brain for increased stress throughout the day.
The NIH says even for non-addicted users, frequent social media use can place a burden on cognitive processes, including executive functioning throughout the day, which is something none of us want.
Practical Implementation
Avoid Social Media in the Morning: Try to avoid using social media for the first 3 to 4 hours after you wake up.
Focus on Creation vs. Consumption: Be mindful of whether you're creating or consuming content on social media. Creation can be more beneficial than passive consumption.
Morning Affirmations: Neuroscientist Emily McDonald suggests using affirmations in the morning to increase Theta and Alpha brain wave activity before transitioning into Beta.
Meditation and Controlled Phone Use: Peter Attia incorporates meditation into his morning routine, using apps like 10% Happier and Waking Up.
Engage in Alternative Activities: Avoid phone use for at least an hour after waking up. Engage in alternative morning activities like exercise, which can increase dopamine, norepinephrine, and endocannabinoids in a healthier way.
Low-Dopamine Morning Routine: Implement activities like completing small chores, sitting in sunlight, or eating a protein-rich breakfast.
Use "Do Not Disturb" Mode: Use phone settings like Do Not Disturb to reduce temptation. Huberman mentions using apps like Freedom to block access to social media during deep work sessions.
Physical Separation: In extreme cases, create physical distance from devices. Huberman has mentioned throwing his phone on the roof when he needs to get work done.
Gradual Reduction: Gradually reduce morning social media use rather than going cold turkey.
Stop the Morning Scroll:
Avoiding social media in the morning can be a powerful way to boost your energy levels throughout the day. By understanding the impact of early-morning dopamine spikes, cortisol disruptions, and the importance of maintaining healthy brain wave transitions, you can make informed choices that enhance your morning motivation and productivity.
Trying alternative morning routines such as exercise, meditation, and mindful practices can help jump-start your day. Implementing these strategies gradually can lead to sustained improvements in your energy levels, helping you to feel more alert and productive all day long.
