Neuroscientist Advises Against Using Your Phone for 20 Minutes After Waking Up

Published April 17, 2026

What is the first action you take upon waking in the morning? A neuroscientist has issued new advice about activities to avoid in order to safeguard your brain health. These harmful daytime habits include consuming processed foods and immediately checking your phone after waking.

Neuroscientist Emily McDonald, who frequently shares brain wellness guidance on Instagram, suggests these recommendations can help prevent issues such as brain fog and memory lapses. The mindset coach advises against reaching for your phone the moment you wake up. Instead, she encourages waiting at least 20 minutes before engaging with your device.

“Our brain is shifting from sleep to wakefulness. It’s highly impressionable. Many people are exposed to stressful content first thing, which can trigger stress,” McDonald explains in one of her posts.

“What you feed your mind is extremely important. Using your phone immediately disrupts dopamine levels. It creates a craving that makes you want to keep checking your phone. When I wake up, I listen to or recite positive affirmations. I activate sleep mode. Try to avoid looking at your phone for at least 20 to 30 minutes after waking,” McDonald recommends.

The mindset coach adds that this advice also applies before bedtime; she suggests turning off TVs, laptops, and phones at least an hour before going to sleep. Additionally, she points out that consuming processed foods like cheese slices and crisps can negatively affect brain function.

“Processed foods have been associated with cognitive aging – leading to brain fog and forgetfulness. The gut-brain connection is very real,” McDonald cautions. “Whole foods and healthy fats benefit our brain – examples include avocados. Blueberries are especially good for brain health.”

Lastly, McDonald emphasizes the importance of avoiding negative self-talk.

“What you tell yourself influences how you perceive the world. Saying, ‘Today is going to be a great day,’ signals your brain to seek positive experiences,” the mindset coach explains.

“If I catch myself thinking negatively about myself, I make a point to say three positive things about myself. Our brains are wired to change based on what we repeatedly think.”

McDonald highlights meditation as one of the best practices for brain health, recommending it be done in the morning before starting work.

“Many say, ‘I can’t meditate,’ but everyone can. It has powerful anti-aging effects. It’s truly magical for improving focus. Meditation stimulates the birth of new brain cells in the hippocampus – the area responsible for learning and memory. It helps keep your brain youthful. Meditation makes you feel superhuman. I practice it daily.”

Activities to avoid for brain protection:

- Don’t use your phone immediately after waking – wait at least 20 minutes

- Avoid consuming heavily processed foods

- Avoid negative self-talk

Recommended activities for brain health:

- Meditate daily

- Eat healthy fats like avocados and brain-boosting fruits such as blueberries