Stop Checking Your Phone in the Morning
There's a principle in psychology called the Zeigarnik effect, which states that our brains tend to hold on to uncompleted tasks better than completed ones.
This can be both a positive and a negative. And when you start your day by checking two-dozen notifications, it’s definitely a negative.
Think of it this way:
If you begin your day by scrolling through emails and social media notifications, you bombard your brain with incomplete tasks, leaving you with an underlying sense of stress.
When we talk about the Zeigarnik effect, we consider how people can change their habits to improve their well-being. In this case, it's about re-evaluating our morning routines and finding alternatives to phone use for a healthier start to the day.
Your parents, grandparents, and further ancestors started their mornings with a stretch, a hearty breakfast, and maybe a glance at the newspaper. But the advent of smartphones dramatically changed all that.
These days, the typical morning looks like this:
Wake up to phone alarm
Check emails and social media notifications
Respond to urgent messages
Rush to get ready for the day
When we use our phones first thing in the morning, we're sacrificing valuable time for self-reflection, focus, and genuine connection with others. Stress levels, anxiety, and a general sense of disconnectedness are the result.
Someone looking at their phone in the morning, Midjourney
Rethinking your routine
It's time to reclaim our mornings and create a routine prioritizing our mental and emotional well-being. It's not about abandoning technology altogether, but finding balance and setting boundaries with our devices.
Here’s where to start:
Ditch the phone alarm
Invest in a traditional alarm clock to avoid the temptation of checking your phone as soon as you wake up. After all, the most effective way to break bad habits is to make indulging in them impossible.
Start moving
Nothing boosts your mood and energy like morning exercise.
Whether it's a walk, a Pilates session, or weight training, incorporating movement into your morning routine can make all the difference in getting those feel-good hormones flowing.
Connect with other people
Make time for face-to-face interactions with family, friends, or roommates in the morning.
It's easy to foster a sense of belonging and support when you share a meal, talk about your day, and enjoy each other's company. Having these connections helps keep you motivated and positive all day long.
Use “Do Not Disturb”
As I said earlier, eliminating temptation is the most effective way of beating it.
Most smartphones come with a 'Do Not Disturb' feature you can set to run through each morning. This will silence incoming calls, messages, and notifications, letting you focus on your morning routine without distractions.
More Resources
Try these resources to reclaim your mornings and foster healthier habits:
Books:
"The Miracle Morning" by Hal Elrod: Learn six habits for creating the life you've always imagined.
"Atomic Habits" by James Clear: Get practical, evidence-based advice on creating good habits and breaking bad ones.
"Digital Minimalism" by Cal Newport: Explore a philosophy for living with technology in a more intentional and mindful way.
Apps:
Freedom: Block distracting websites and apps to keep focused during screen-free periods.
Forest: Stay focused on your morning tasks by planting a virtual tree, which grows when you don't use your phone.
Podcasts:
The Best One Yet: Interviews with successful people about their morning routines and how they impact their careers.
The Slow Home Podcast: Explore self-awareness, digital detox, and intentional living.
Remember that change takes time—be patient with yourself as you establish new habits. Start small by swapping out one aspect of your routine for something healthier, and gradually build from there.
Don't forget that, ultimately, it's about finding balance and what works best for you. A mindful morning routine sets the tone for a productive, positive, and connected day.
So the next time you wake up, resist the urge to reach for your phone. Instead, embrace a calmer, more intentional start to your day. Your mind and body will thank you.
