According to statistics, 71% of people check their phone within 10 minutes of waking up.
This is problematic for a number of reasons:
More Stress: Checking your phone releases adrenaline, which increases heart rate, pulse, and muscle tension. Rather than a relaxing way to start your day, checking your phone increases stress.
Less Intentionality: Checking your phone is the equivalent to giving someone (or something) control over your mind. Whether reading email, scrolling social media, or playing a game, turning on the phone is equivalent to giving permission to someone or something to control your attention.
Less Productivity: It is true that our phones and technology, when used correctly, can make us productive, efficient, and impactful. This blog is a testament to the fact. But it is also true, when used incorrectly, our phones can also become a distraction from our most productive selves. And that sets a dangerous precedent for our day.
Less Fulfilling Relationships: Not everyone sleeps next to another human being (and only a percentage of those who do wake up at the same time as their partner). But if you do, turning your attention away from your partner and toward a digital device, can get in the way of your most important relationship.
If you want to break the habit of checking your phone first thing in the morning, here’s a list of 21 things you could do instead:
1. Use the restroom.
2. Talk to your spouse or partner.
3. Take a shower.
4. Look out the window.
5. Drink a glass of water.
6. Brush your teeth.
7. Stretch your body to improve circulation.
8. Write out a to-do list for the day.
9. Make breakfast.
10. Meditate or pray.
11. Write in a journal.
12. Read a religious or inspirational book.
13. Get dressed.
14. Make your bed.
15. Smile to yourself in the mirror.
16. Set your intention for the day.
17. Prepare your lunch (or kid’s or partner’s).
18. Take your dog for a walk.
19. Say out loud, “It’s going to be a great day!“
20. Do a quick tidy-up of your living space.
21. Enjoy a quiet cup of coffee or tea.
There’s no need to do all 21 of course.
But if you find a morning routine that includes just five or six of the items on this list, you’ll start your day in a brand new way.
I’m guilty of picking up my phone before I even get out of bed. Gotta change this habit.