The trick to calming your brain starts the moment you open your eyes – and according to an expert, making a slight adjustment to your morning routine can drastically change your health.

New York based sociologist Caitlin Begg made a small adjustment to her actions when she first wakes up three years ago – and she now swears the subtle swap changed her life for the better by helping her feel less anxious and allowing her to concentrate more.

The change? Not looking at any screens first thing in the morning.

Since the September 5, 2022, Caitlin has started every day the same way – by reading a book before any phone or computer use.

In a recent TikTok video, Caitlin shared the three things she learned after spending three whole years reading every morning before picking up her phone.

First, she noted that her screen use is down by 65 percent.

‘When you force yourself to not pick up your phone when you wake up your life truly begins – I believe that,’ she said passionately.

The second thing that surprised her was her ability to ‘stick to a habit’ throughout any situation.

‘I’ve had morning where I was on an overnight flight and there were screens all around me but I still managed to read, or mornings where I had to rush out for a flight, and I still managed to read,’ she shared.

‘[It’s about] having a habit that really works with you everyday – so not saying “Oh, I have to wake up every morning and read 50 pages, or read 10 pages or read a full chapter,’ she advised.

She said this can be anything from ‘a page,’ which is what makes it more doable.

Third, Cailtin said it helped her ‘rediscover’ the joy of reading.

‘That has been the most magical part for me,’ she gushed. ‘I truly enjoy waking up every morning and reading.’

She added it’s expanded her knowledge about different topics she wouldn’t normally learn about.

Caitlin also took three years off from TikTok to see how phones affect our every day lives and relationships, and has been sharing her findings with her followers ever since.

The sociologist, who has now been back online for two months, said she has also done experiments like going for 80+ hours without a phone in New York, and insists she noticed a definite difference.

In another video, Caitlin delved into ways you can enjoy the internet in a healthy way.

She explained that the key is finding a balance between so you can be present and not always feel like you have to ‘post everything that you’re doing.’

Cailtin said when she first came back to TikTok after a hiatus, she took a month off after a few days because she was ‘so overwhelmed.’

‘But now I’ve committed myself to sharing this knowledge with all of you because I know it’s so important,’ she added.

MI Blue Daily previously shared data that showed the average person spends more than 4.5 hours per day on their smart phone, with many people reaching for their device first thing in the morning.

Most surveys say between 70 percent and 80 percent of people check their phones within 10 minutes of waking up.

They also noted that starting the day on your phone can lead to increased stress and anxiety, reduced productivity, and disrupted morning routine.

They suggested avoiding your phone for the first 30 minutes to an hour each day, even on weekends and beginning the day with meditation, stretching, journaling or reading instead of scrolling.