Avoid looking at your phone for 1 hour after waking up
The morning is arguably the most valuable part of our day.
It is the morning that leverages your entire day; how you spend your morning can often decide the trajectory of the rest of your day. So we want to optimize our mornings as much as we can, and this starts with avoiding looking at your phone. This is one of the first steps toward making a routine that optimizes your wellbeing; both your health and happiness will benefit from protecting the first hour of your day.
This week, avoid looking at your phone for at least one hour after waking up. Even better, turn it off before you go to sleep and leave it off for this first hour.
Importance
There are so many things we can do in the morning to benefit our lives, and looking at our phones is not one of them. As tempting as these devices are, as easy as it is to roll over in bed and grab your phone and start scrolling, we must avoid this temptation. Both our happiness and productivity are on the line.
Looking at your phone first thing is a great way to set off your stress hormones, fill your mind with worry and negativity, and set yourself up for passivity - consuming rather than creating.
We also miss out on what I think is the most valuable hour of our entire day. Protecting this hour and avoiding your phone will free up a lot of time and mental energy. It’s the perfect opportunity to implement some new practices into your day.
Implementation
Figure out a way to avoid your phone in the morning. For some people, turning their phones off is the best way to avoid temptation. For others, they simply put it on flight mode. You can try leaving it outside your bedroom. Find what works for you.
So what should we do instead of looking at our phones?
Reflect on what practices would be most valuable for you to include in this newly freed-up space of time. Maybe you want to read more, or go for a morning walk. Maybe you could take up the meditation practice you’ve been meaning to start. You could try an online course or write that novel you started years ago.
My top recommendations for morning practices include:
Breathe - sit still for a few minutes and just breathe. Pay attention to your breath, your body, your thoughts
Move - incorporate some gentle movement in the form of yoga, stretching, walking, or any other movement you enjoy
Journal - a very powerful practice to increase self-awareness, plan your day, and set goals for yourself
Drink coffee (or tea, or any other drink) - drink mindfully and with gratitude. This is so easy to turn into a ritual you look forward to each morning. I love the view of Sir John Kirwan (former New Zealand All Black) on his morning coffee:
“For me, having a coffee — sipping it slowly, really tasting it — is one of the things I love. It’s a little thing that anchors me in the moment, and I create a moment to consciously enjoy.”
If you want to dive further into developing a morning routine, feel free to check out the free links to these articles:
The Simple 40 Minute Morning Routine That Completely Changed My Life
3 Practices to Include in Your Morning to Set Yourself up for a Successful Day
A 5 Minute Exercise Routine to Start Your Day
How to Plan Your Day Like a Stoic
A Powerful 3 Minute Daily Intention Practice
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