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.
So…
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.
Cindy Sockey says
My retirement gift to myself was to set up the dnd on my phone from 9 pm to 9 am. I often will check to see if there is an urgent text at some point before 9 am, but otherwise it’s hands off!
Sharon Hodgson says
I want to get rid of my mobile phone I have just deactivated social media.
Kwan says
I currently live alone and usually text my partner and my mom first thing in the morning. That’s why I haven’t been able to reduce phone use in the mornings and right before bed. I don’t want to sacrifice the connection. But as long as I’m intentionally about only doing that on my phone, I think it’s fine even if not ideal.
Jal says
You can schedule messages if that helps too. So you construct the text the night before and then it will send at the time you prefer.
Angie says
I like the idea of having an alarm clock, as that’s really the only reason I ‘need’ my phone in my room next to the bed at this point.
sakura army 123 says
i don’t allow myself to use my phone until i turn on the lights in my room and drink a full glass of water
sunny says
I do things like that too! I don’t allow myself to make my smoothie in the morning until I’ve showered. Then I don’t let myself do makeup/get dressed untl the smoothie stuff (blender pitcher, smoothie cup) are clean and on the drying rack. I don’t look at my phone until after I’ve gotten ready. When I do laundry, I don’t allow myself start a load until the dryer is empty from the previous load (so I can quickly switch the clothes of the new load from washer to dryer).
Juan Sanchez says
Avoid your phone for the first 30 min of your day and you will become unstoppable.
Buy an alarm clock; that’s a minimalist step forward.
Julia Kasdorf says
Ha! Buying another device is a minimalist step forward? ;-)
Joni McCaffrey says
Absolutely agree.
Phones are a distracting item. If we allow it.
Cynthia Welch says
Yes yes yes! I live alone yet try to remember first thing every morning to say, “Good morning! Thank you! Welcome!” right out loud – to God, to the universe, to me. It reminds me that we are all connected by gratitude and love.
Michelle Witt says
100% agree!
I brush my teeth, make my bed, and write Morning Pages before any scrolling. Otherwise it’s too easy for an hour to slip through my fingers.
Thanks for the great article! 🤗