People who check their phone as soon as they wake up in the morning typically display these 8 traits, according to psychology

We’ve all been there.

The alarm goes off, and before your eyes are even fully open, your hand automatically reaches for your phone. Maybe it’s to check messages, scroll through news, or see what popped up overnight on social media.

It feels harmless, right? But psychology tells us this morning ritual can reveal more about who we are than we might realize.

The truth is, our first actions in the morning are like a window into our priorities, fears, and thought patterns. Some people meditate. Some people exercise. And then there are those of us who can’t resist that glowing screen.

Let’s dive into the traits that often show up in people who make checking their phone their very first move of the day.

1. A strong need for connection

Do you feel the urge to see what you’ve missed overnight? That pull isn’t just about curiosity—it’s about connection.

Even if no one texted or tagged you, opening your phone gives a little jolt of belonging. 

Studies show that our brains respond to notifications as micro‑rewards, triggering dopamine and reinforcing the habit of checking—even before content appears. In other words, the anticipation alone lights up our reward centers like a social validation alert.

As Brené Brown once said, “Connection is why we’re here; it is what gives purpose and meaning to our lives.”

I’ve seen this play out with clients who say that starting their morning without checking in feels like they’re “missing something important.” For many, the phone isn’t just a gadget—it’s a lifeline to people, information, and reassurance.

2. A tendency toward anxiety

Have you ever noticed your heart racing a little as you scan through emails or notifications in bed? That’s anxiety at work.

According to the American Psychological Association, people who constantly check emails, texts, or social media—what they call “constant checkers”—report significantly higher stress levels.

On a 10-point scale, those always checking work emails even on days off scored around 6.0, compared to about 4.4 for less frequent checkers.

One of my clients once confessed that she felt she had to check her work emails before even brushing her teeth, just in case her boss needed something. It wasn’t that she enjoyed it—she was just scared of being “behind.”

If this sounds familiar, it’s worth asking yourself: Am I setting the tone for my day—or letting my inbox do it for me?

3. High levels of curiosity

Some people just can’t stand the idea of not knowing what’s happening. Whether it’s news, trends, or updates from friends, curiosity fuels that quick phone grab in the morning.

And curiosity, on its own, is a wonderful thing. Daniel Goleman once said, “Curiosity is a great virtue if it is coupled with humility and a willingness to learn.”

The problem is when curiosity mutates into overstimulation. Instead of reading one article, you’re twenty minutes into a Twitter thread. Instead of checking one friend’s update, you’re knee-deep in Instagram reels.

I know this feeling myself. On mornings when I’ve opened my phone “just to peek,” I’ve looked up an hour later wondering where my calm start to the day went. That’s curiosity morphing into distraction.

4. A productivity-driven mindset

Strangely enough, checking your phone first thing isn’t always about avoidance. For some, it’s about jumping straight into the day.

You might be scanning emails to get a head start, reviewing your calendar, or tackling notifications so they don’t pile up. This can signal a highly driven and ambitious personality—someone who wants to be on top of things at all times.

But here’s the catch: experts warn that this “always-on” mentality can backfire. Cal Newport, author of Deep Work, points out that productivity without boundaries erodes focus. Instead of starting the day with intention, you end up reactive—chasing other people’s priorities.

A client once described it perfectly: “It feels like I start my day already working for everyone else.” That’s the danger of turning your phone into your morning compass.

5. A habit of comparison

Scrolling through Instagram or LinkedIn before you’ve even brushed your teeth? That often reveals a comparison trap.

When your first thoughts are focused on what others are doing, you set yourself up to measure your life against theirs before your own day has even begun.

Michelle Obama put it bluntly: “There’s always somebody smarter than you, always somebody better looking, always somebody who’s more talented.” And starting your morning with that reality can quietly chip away at your self-esteem.

Psychologists call this “upward social comparison”—looking at people who seem to be ahead of us in some way. While it can sometimes motivate, it often leaves us feeling deflated instead.

If you find yourself waking up and immediately scrolling through highlight reels, ask: is this really how I want to set the tone for my day?

6. Lower tolerance for boredom

Think about it: reaching for your phone before you’ve even sat up in bed often reflects an inability to sit with stillness.

For many, the quiet of the morning feels unsettling. The phone fills that silence instantly. Psychologists link this to what’s called low boredom tolerance—a tendency to seek out stimulation at the first sign of stillness.

I’ve had mornings where, instead of enjoying the simple ritual of coffee, I was mindlessly refreshing my feed. And here’s the thing: those mornings often felt rushed and chaotic, even when my schedule was wide open.

Phones can become a crutch, numbing us to the discomfort of being alone with our thoughts. But learning to sit with that stillness often reveals insights, creativity, and a sense of calm that endless scrolling never will.

7. An underlying desire for control

For some people, grabbing the phone is about more than distraction—it’s about control.

By scanning through emails, messages, or news headlines, they feel they’ve “taken charge” of the day before even stepping out of bed. It’s a way of reducing uncertainty, creating the illusion of order in a world that often feels unpredictable.

Simon Sinek once said, “The illusion of control is more dangerous than the lack of control.” And that illusion can be comforting—but it can also leave you tethered to your phone, needing constant updates to feel steady.

I’ve seen this in professionals who wake up at 5:30 a.m. just to “get ahead.” They tell themselves it’s discipline, but often it’s really about anxiety and control.

8. A habit of self-neglect

Last but definitely not least, checking your phone before you’ve tended to your own needs often signals that you’re putting the outside world before yourself.

Instead of starting with water, stretching, or simply breathing, you’re immediately placing other people’s priorities above your own.

As a counselor, I’ve seen this play out in people who consistently put work, family, or social obligations ahead of their own self-care. It’s subtle, but that very first choice in the morning sets the tone for how the rest of the day unfolds.

As Tony Robbins famously said, “Where focus goes, energy flows.” If your focus goes to your inbox before your own body and mind, you’re sending yourself a powerful message: I come second.

Final thoughts

So, does this mean if you check your phone first thing in the morning you’re doomed to be anxious, distracted, or burned out? Not at all.

Habits tell us something about our tendencies, not our destiny. The real power lies in awareness. If you know what your morning scroll might say about you, you can make a conscious choice to keep it—or to change it.

If you’re feeling brave, try an experiment: spend just three mornings leaving your phone untouched for the first 30 minutes. Notice how you feel. Do you breathe easier? Do you start the day with more intention?

I once tried this after reading Sheryl Sandberg’s Option B. She writes about resilience, and I realized resilience isn’t just for life’s big moments—it shows up in how we handle the little ones, too. Choosing to resist the phone and sit with yourself in the morning? That’s resilience in action.

At the end of the day, your mornings are precious real estate. How you begin them says a lot about where your mind and heart naturally go. The good news? You always get to rewrite the script.