Sociologist says phone-free mornings and reading before screens cut her anxiety and reduced screen time

New York–based sociologist Caitlin Begg said a simple change to her morning routine — reading a physical book before looking at any screens — has made a measurable difference to her anxiety levels, concentration and overall screen use.

Begg, who told viewers on TikTok that she began the practice on Sept. 5, 2022, said she has followed the routine every morning for three years. She said her daily screen use has fallen by roughly 65 percent since she started delaying phone and computer use until after she reads.

In the short video, Begg described three lessons she learned from maintaining a phone-free start to the day. She told viewers the practice helped her feel less anxious and allowed her to concentrate more effectively on tasks later in the morning. She characterized the change as modest but consequential and framed it as a sustainable habit rather than a radical lifestyle overhaul.

Begg’s account is anecdotal and framed as a personal experiment rather than scientific proof. Public-health guidance and academic research broadly link high levels of screen time and frequent exposure to notifications and social media with disrupted sleep patterns, increased stress and attention difficulties for some people. Health professionals who study sleep and digital behaviour often recommend limiting screen exposure around bedtime and creating device-free periods to reduce distraction and support mental health, though individual responses vary.

Advocates of device-free mornings say delaying checks of email and social apps can prevent early-day stressors from shaping mood and priorities. Begg’s approach relies on simple, reproducible steps: choosing a book to read first thing, resisting the impulse to unlock a phone for at least part of the morning, and making reading a predictable part of the waking routine. She emphasized consistency over perfection, suggesting that regular small changes were more sustainable than dramatic one-off efforts.

Experts caution that the effects of such routines depend on personal circumstances, including work demands, caregiving responsibilities and mental-health needs. For some people, checking a work phone first thing may be unavoidable; for others, device-free strategies can be adapted, for example by setting specific windows for work communication or using alarm clocks that are not phones.

Begg’s account has resonated with social-media users interested in mental-health tips and productivity strategies. It contributes to an ongoing conversation about how modest habit changes can shape daily wellbeing. While her experience does not substitute for clinical advice, it illustrates how one person adjusted a common behaviour — first-thing screen checking — and reported measurable benefits over an extended period.

Readers considering similar changes may find it useful to test small, time-limited experiments and to consult health professionals if anxiety or concentration problems are severe or persistent. Begg framed her own switch as a three-year experiment that yielded clearer mornings and fewer digital interruptions, but she acknowledged that individual results will vary.