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.
Donna says
If I did just six of these things it would be lunch time!
Stephanie says
I’ve been charging my phone almost always downstairs, away from the bedroom. My schedule is flexible and I find I wake about the same time most days. On the odd day I actually need an alarm, I’ll bring it upstairs, but then I’m not tempted to look at it first because I’m on a schedule those days! Still working on not looking at it as frequently during the day though.
gary fagg says
my iphone is my sole clock now; no bedroom clock at all. the iphone could also as my alarm, but we have to 2 smallish puppies in our king size bed that are just as reliable. but in retirement i enjoy the pleasure of getting puppy licks as my alarm.
Linda Buckner says
Thank you Joshua for this list! I’m 83 and needed this encouragement to take an honest look at my priorities. I know the important things in my life that come first, but realize it’s the things I now need to reduce wasted time on such as my phone!
Laurie Morra says
I have the double-edged sword of trying to be intentional about increasing my devotion time (especially during Lent), but all the devotions are on my phone. And I do get drawn into other distractions. Working on narrowing my focus.
Barbara Betz says
I understand completely mine too. I turn off notifications until my devotionals are over………. and after kitty time, morning household time.
It’s gotten better over the years but I’m challenged now to charge the phone overnight in a room far away.
Very encouraging advice,
AJ says
Early morning is my Quiet Time. Brush my teeth, Make Coffee, read my The One Year Bible for the days entry and open window coverings to let the light shine in. This routine starts me off on a positive note
Donna says
I miss the landline phones. They were for talking only. These phones today are like toys! Tethered to them. They are huge time wasters, too. Like a steady stream of commercials, and you feel like you never get away from the phone as in never clocking out of work! Thinking of getting me a cheap generic phone that has no bells or whistles just to get free of all the chaos.
Helle says
So helpful! Thank you for inspiration to change the way I start my day!
Stephanie says
When my phone goes off at 4am, I turn it off for an hour. During that hour I make my coffee and just sit quietly enjoying the silence.
Maureen Brull says
Cuddle with your partner for a few minutes