Mental Health
I swapped my morning scroll for sunlight – here’s what happened
Can swapping screens for morning sunlight really boost our mood? Freelance editor, Holly Treacy-West, shares her experience of starting her day at a slower pace…
We know that morning sunlight can help lift our mood and improve sleep – but it can also boost alertness, support vitamin D levels, and even take the edge off stress. So, instead of reaching for my phone first thing, I started stepping outside for a dose of natural light. The aim? To wake up my body clock, feel a little more energised, and start the day with intention.
What are the benefits of morning light?
It used to be as simple as saying “lights out” – but in today’s always-on world of phones, screens, and round-the-clock artificial light, our circadian rhythm doesn’t stand a chance.
It might seem logical to cut back on screen time in the evening, but Heather Darwall-Smith, psychotherapist and spokesperson for the UK Council for Psychotherapy (UKCP), explains that the real game-changer might be in how we start our day.
According to Heather, there are three major benefits to swapping the morning scroll for a dose of sunshine.
First up: better sleep. “Bright light hits special cells in your eyes and sends a clear ‘morning!’ message to your brain’s time‑keeper, which tells your master internal clock it’s daytime,” she explains. “So, evening melatonin appears earlier and at night you feel sleepier sooner, preparing you for your night’s kip.”
Next, there’s a natural mood and focus lift.
“Morning light delivers a timed pulse of cortisol and dopamine that boosts mood and attention,” says Heather. “Because you start the day with a genuine neurochemical ‘lift’, you’re less likely to chase another one through your device. But if stress or boredom creeps in, the phone still beckons.”
Finally, Heather points out that screen use is highly habitual. “Forming a new cue‑based routine – such as replacing ‘duvet‑and‑phone’ with ‘coffee‑and‑sunshine’ – means the brain lays down a fresh habit, anchoring you in real life rather than the news cycle,” she says.
It’s a simple, low-effort switch that sets us up for a better day and can even make falling asleep at night easier. Win-win.
What happened when I swapped my morning scroll for sunlight
Before I became a parent, I was very much a morning person. As soon as light crept through my curtains, I’d be up and ready to get going. Whether it was an early trip to the gym, a leisurely breakfast, or simply bouncing out of bed to make the most of the day – you wouldn’t catch me hitting snooze.
Now, three years into parenthood, mornings look a little different. Every extra minute of sleep is sacred.
After being up three or four times in the night with my toddler, those first few moments of the day are often eased into with a sleepy scroll through social media – an easy, comforting habit before the chaos of packed bags, drop-offs and meetings begins. But I’ll admit: it’s become exactly that. A habit. One that sees me sleepwalk through the morning routine – kettle on (for me), breakfast made (for my son), and everything done on autopilot. Feeling refreshed and revived? Not in my sleep vocabulary right now.
That was, until I started a two-week experiment: no phone first thing, and instead, straight outside.
Like with most habits, the first couple of days were the hardest. I instinctively reached for my phone the moment my eyes opened, but quickly placed it back on the nightstand. I got up, took my son down for breakfast, and clicked the kettle on – my usual route to comfort. But this time, I asked if he’d like to sit outside with me and listen to the birds. So we grabbed a few cushions and headed out. I hugged my warm mug of tea, he chomped on a banana, and we sat quietly together as the world stirred around us. Blue tits, starlings and robins fluttered into the garden. I noticed the fresh dew on the grass, the wind rustling through the trees – and, perhaps for the first time in a while, the tension I’d been holding in my body.
As the days went on, something shifted. I began to feel more energised in the mornings. I felt more present with my son. And those creative ideas I thought I’d lost? They started bubbling up again, given space to breathe.
The biggest surprise was how much more time I had. I often say I don’t have time to read, to do yoga, or to start writing that book I keep thinking about. But by swapping out those mindless morning minutes on my phone, I carved out precious time in my day. I’d read a chapter in the garden, stretch gently in the sun, or scribble down ideas sparked by the quiet.
And sleep? We’ve all been getting a little more shut-eye, too. This breezy little ritual has shifted so much in my mind and body in just a short space of time.
Perfect morning routines aren’t on the cards for me – but this one small change has helped me feel a bit more human by the time I sit down at my desk. More present, more awake, and just that little bit more me.
