Most of us wake up and immediately reach for our phones—checking messages, scrolling through social media, or catching up on news. But for sociologist Caitlin Begg, this habit became something she consciously rejected. The 30-year-old founder of Authentic Social, a research lab exploring sociology and technology, realized her screen time was spiraling out of control, especially post-pandemic.
In 2022, Begg made a New Year’s resolution to boost her creativity—and cutting back on phone use was key. She quit TikTok (unexpectedly for three years) and replaced morning scrolling with reading. The turning point came on a rainy morning in Maine when her dead phone forced her to pick up Society of the Spectacle by Guy Debord. She devoured half the book in hours and noticed her mind felt clearer—free from what she calls “phone brain.” Since then, she’s started every morning with nonfiction before touching any device.
Begg’s routine has had lasting benefits: improved focus, reduced anxiety, and a rediscovered love for books. She no longer keeps her phone in the bedroom, using an alarm clock instead—a practice backed by a 2018 University of East London study linking phone-free bedrooms to better sleep and wellbeing. While she admits some mornings are harder than others, the habit has been life-changing.
Her recent TikTok video (@caitybegg) about the benefits of a phone-free morning went viral, resonating with thousands. Begg emphasizes that small, personalized changes—whether reading, meditating, or simply avoiding screens during breakfast—can make a big difference. For those feeling drained before the day even starts, her advice is simple: Try putting the phone down first. Your brain—and your mood—might thank you.