Whatever you look at in the first ten minutes after waking sets the channel for the whole day.

Your first inputs of the morning set a tone that everything afterward gets filtered through. Open with a feed full of arguments and strangers and you carry a low hum of comparison into a class that had nothing to do with it. It is not that a phone ruins a day. It is that the first thing in is the loudest, and you end up picking a starting mood without meaning to.

Keep the phone out of the first ten minutes for a week. Do something dull and physical instead, water, window, shoes, and see whether the day starts a few degrees calmer.