• Ian Matthews

What To Do With Your Phone In The Morning

Amended article: By original author - Justin Pot

Want to feel stressed, anxious, and/or completely exhausted before you even have breakfast? I highly recommend looking at your phone as soon as you wake up.


I used to check my email and the BBC News & Sport as soon as my eyes opened in the morning. But then I wondered if my day would start better if I just . . . didn’t. So I tried new habits out for a week. I didn’t set hard rules, but I did consider a few variable options.

  • Pick a time, then don’t look at your screen until then. I recommend one hour after waking up, but ultimately, you should choose whatever timing makes sense for your mornings.

  • Plan your miracle morning routine instead. Maybe start with exercise, some meditation, maybe do some journaling, maybe make a nice breakfast-just make sure you have a plan, so you don’t default to picking up your phone.

  • Delay notifications on your phone. Android and iOS both offer features that delay all notifications until a certain time. If you have to touch your phone in the morning, consider setting this up.

This isn’t about hard rules, its about setting healthier intentions to start and ultimately, win my day. Thinking about my relationship to technology, then tweaking as necessary. Here’s how it went—and what I learned. The first thing I learned: looking at my phone first thing in the morning stresses me out. I did not know this. I thought that NOT KNOWING WHAT WAS GOING ON IN THE WORLD may have stressed me out; it turns out the problem was time. If I don’t look at screens, I have more time and, therefore, less stress. We’re all losing time in the morning without realising it. Not looking at our devices, it turns out, is a simple way to get some of it back. OUR ATTENTION IS BEING HI-JACKED - ALMOST CONSTANTLY Sometimes we pick up our phones with intention - that is, knowing what it is we want to do. Maybe it’s the weather, maybe it’s directions, or maybe it’s a to-do list. More often, though, we pick up our phone for no particular reason and just kinda…react to stuff. Texts, emails, likes - we mindlessly check things, sometimes for an embarrassing amount of time. Getting into that reactive mindset first thing in the morning makes it harder for us to focus. The point of experiments like this is to learn something about yourself, examine your habits, and think of small ways to improve things. If that sounds useful, I recommend avoiding screens in the morning for a few weeks. You might not stick with it every single day, just mostly do your best. I´ve stuck with it and now wouldnt start my day any other way..


This article was originally published on Zapier’s blog.

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