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.
Maureen Brull says
Cuddle with your partner for a few minutes.
Mike says
Trying to create a habit of:
1. Laying silently talking to God
2. Go to my Bible before my phone
Joanna says
For some the Bible is on the phone.
Jane says
Love this, thank you for sharing
Richard says
I’ve got to start changing this bad habit in the mornings. It’s literally the first thing I do. Thanks for the reminder
Rita O says
I never used to keep my phone charging in the bedroom at night. But, since we no longer have a landline, it’s by the bed. So you are right that it has replaced reading, waking up slowly, going down for coffee, cuddling etc. I may charge it on the other side of the room, but feel for security it needs to be nearby.
Linda says
EXCELLENT ADVICE. THANK YOU FOR SHARING.
Fiona Crawford says
My first activities of the morning are often triggered by the smells that greet me when I wake: clean the litter tray and get the bread out of the bread maker! I have a problem with forgetting to turn on my phone in the morning, although I manage to find plenty of other time thieves to make me late!
Ann Thompson says
Thank you for this!!! Your list is very thought provoking and is leading me to establish some new “calmly awaken” habits…with a special notice I will not miss when I wake up…so many good suggestions to select from that are important for starting one’s day.
Jb says
I appreciate your tips. Upon arising, I let my dog out and throw laundry in the machine. I like to get a few things done before coffee.
joshua becker says
Load the laundry! Kim offered that as a suggestion for me to add too! I did take some of her other suggestions, but not that one :)
Karlene says
I loved this post and completely with all that you said. My life has been so much better since I started recharging my phone in another room at night and not even looking at it until I finish my morning routine. Thank you for your reinforcement of what is best.
Morten Harket says
That is a great idea, I am not on call any more and our cats wake us up, so can do this! And I have noticed when I do accidentally leave my phone in the living room or elsewhere, I get great sleep.