Why Avoiding Your Phone First Thing Can Reduce Stress, According to Leslie Venetz

In a recent LinkedIn post, Leslie Venetz explores the significant impact of checking one’s phone immediately upon waking, arguing it’s a detrimental habit that can be easily broken. Venetz frames this common behavior as a prime candidate for self-improvement, backed by scientific research highlighting its negative physiological effects.

The post opens with a direct challenge to a near-universal practice:

“Stop checking your phone 1st thing in the morning. It’s literally one of the worst habit that most people have that’s easiest to break.”

Venetz supports this assertion by citing studies that link early morning phone use to elevated cortisol levels, the body’s primary stress hormone. According to research from UC Irvine, checking email first thing can increase cortisol by 23% for several hours, regardless of urgency. Further evidence from the Journal of Psychiatric Research indicates that exposure to digital notifications within the first 30 minutes of waking leads to a 25% rise in cortisol compared to those who delay phone use. A 2024 study in Psychoneuroendocrinology found that individuals checking their phones within five minutes of waking experienced a 31% increase in cortisol and reported higher anxiety and a feeling of being rushed.

The Hijacking of the Cortisol Awakening Response

Leslie Venetz explains that this morning phone habit interferes with the body’s natural cortisol awakening response (CAR). This response is crucial for waking up and achieving alertness. By immediately engaging with digital demands, Venetz argues, individuals are essentially disrupting a natural biological process.

As Venetz states:

“Your body has a natural cortisol awakening response designed to help you wake up and feel alert. When you check your phone before that process completes, you are hijacking it, flooding your nervous system with demands before it has had a chance to settle.”

Venetz clarifies that the suggestion is not to adopt extreme morning routines, explicitly stating, “I am NEVER going to be somebody who tells you to wake up at 4:30 am to dunk your face in a bowl of saratoga springs water.” The core message, according to Venetz, is simply to delay picking up the phone.

Setting Personal Terms for the Morning

The central argument, as presented by Venetz, is that the first interaction of the day should be on one’s own terms. This allows for a more controlled and less reactive start to the day, rather than immediately conforming to the schedules and demands of others.

Venetz emphasizes this point, writing:

“I am suggesting that the first thing you reach for in the morning is not your phone. That is it. Whatever your morning looks like, it deserves to start on your terms, not on everyone else’s timeline.”

Interestingly, Venetz also offers a personal anecdote about how they navigate this rule. While advocating for a phone-free start, Venetz admits to using a meditation app on their phone. However, this is done mindfully, with all other notifications silenced and the app easily accessible on the home screen. This intentional 10-minute barrier, Venetz finds, is sufficient to delay habitual phone checking for several hours.

In essence, Leslie Venetz’s post serves as a practical guide, supported by scientific evidence, for reclaiming the crucial first moments of the day from digital intrusion, thereby fostering a less stressful and more intentional start.