How to Break Your Morning Phone Habit

Explore effective strategies in this article to break your morning phone habit, enhancing both productivity and well-being.

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Accounting firm Deloitte’s research conducted in March 2024 isn’t startling any more. It found that seven out of every 10 people reach for their phones first thing in the morning.

With the advent of the digital age, this morning phone habit has become increasingly common. This article explores the impact this habit has on your productivity, mental health, and overall well-being. You’ll also get some actionable strategies on how to break the morning phone habit and have a purposeful day.

What’s the Impact?

Your morning phone habit seems like a completely innocent act. But this seemingly harmless act has now become an essential part of the lives of most people. It has led to a fall in our productivity and has dire consequences for our physical and mental well-being.

Let’s see what the impact of morning phone use has on our productivity and physical and mental well-being:

Impact on Productivity:

If you’re heavily distracted by social media notifications, your focus and overall productivity could take a hit. When the human brain is exposed to digital stimuli early in the morning, it can barely concentrate on important matters later in the day. This causes procrastination, and the quality of your work reduces.

Physical Well-Being:

Phones emit blue light that disrupts our sleep patterns and quality. Over time, it also affects your overall health. It also suppressed melatonin production, making it harder to fall asleep. Poor sleep, in turn, is one of the causes of diabetes, cardiovascular disease, and obesity.

Mental Health:

When your day begins with you receiving calls, it can lead to stress and anxiety. If you receive negative news in the early hours of the day, it can set the tone for the rest of the day. This impacts your mood and overall health.

If you scroll through social media mindlessly, it can cause inadequacy in you and FOMO, which only increases stress levels.?

Strategies to Begin Your Day with Purpose

As a freelancer, starting my day purposefully has taught me to stay away from my phone as soon as I wake up. Here are some strategies and tips to avoid checking phone in the morning to reduce phone use in the morning that you can try:

#1. Create a Morning Routine

Set a morning routine for yourself that includes meditation, journaling and exercising. These activities will start your day with peace and focus.

#2. Set Up a Dedicated Workspace

Designate a specific area for work that's separate from your sleeping space. This helps mentally prepare you for the workday ahead without distractions.

#3. Prioritize Important Tasks

List down the most important tasks of each day. Focus on completing them first. This approach to work will make you more productive.

#4. Practice Meditation

Prioritize soul-fulfilling activities rather than scroll through social media platforms. You can do it in these ways:

Practice meditation to increase focus, and reduce digital distractions. Meditation, when done along with deep breathing, is a stress-buster and also increases emotional resilience.

Do yoga or go for a walk to enhance your mood, make you alert and boost your energy.

Read a book before going to bed. This stimulates your mind and makes you more creative.

#5. Organize Your Day

Before you plunge into work, spend a few minutes reviewing your schedule and prioritize your important tasks. This will help you stay organized and proactive all day.

#6. Stop Being a Slave to Your Phone

Don’t slavishly reach out for your phone each morning, and bury your face in it. Taking control of your time by doing the following:

Silence notifications on your phone by clicking Do Not Disturb. Customize it to accept only certain calls within a set time frame.

Customize essential notifications, and turn off the unimportant ones. This will r educe your distractions and you can work undisturbed for hours.

Use specific settings or app blockers to limit access while you work.

#7. Keep your Phone Outside Your Bedroom

By keeping your phone far away from you, you resist the temptation of scrolling down social media platforms. Also, you avoid late-night exposure to blue light.

#8. Use a Manual Alarm Clock

Using your phone as an alarm clock will keep you in the habit of reaching out for your phone when it rings in the morning. By using a manual alarm clock, you put space between your sleep and your phone.

#9. Create a Calming Routine

A calming routine without books or digital devices can help you unwind and relax. Use relaxation techniques like yoga, Tai Chi, visualization, or journaling. ?

#10. Monitor Your Progress

Monitor your progress by maintaining a journal or using a habit-tracking app. By recording your wins and losses, you can identify patterns and develop customized strategies to overcome obstacles.

#11. Persevere, Don’t Be Hasty

Breaking a habit takes time, so be patient. You might experience obstacles along the way, but persevere and build a healthy morning routine.

Takeaway

Once you identify your problem and take steps to remedy it, you move in the direction of better well-being and higher productivity. Now that you know the impact of a morning phone habit, you can reclaim your mornings and make them more fruitful and beneficial for you.

Choose from the many strategies described here to have phone-free mornings. Share your experiences and challenges in the comments below.

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Also read

https://www.healthshots.com/mind/mental-health/side-effects-of-using-phone-in-the-morning/

https://www.thestatesman.com/lifestyle/break-the-morning-phone-habit-with-these-healthy-rituals-1503237340.html

https://www.forbes.com/sites/forbescoachescouncil/2021/04/02/why-you-should-stop-checking-your-phone-in-the-morning-and-what-to-do-instead/

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FAQs

Why is breaking the morning phone habit important for overall well-being?

When you stop reaching out for your phone first thing in the morning, you’re stress-free. You also pave the way for healthier morning routines. When you reach out for your phone upon waking, your sleep patterns are disturbed. Besides, you become anxious and distracted throughout the day.

List some practical tips to avoid the morning phone habit.

Here’s a list of tips to avoid the morning phone habit:

1. Set up a phone-free zone in your home.

2. Use an alarm clock instead of your phone’s alarm.

3. Meditate, exercise, or read in the morning. ?

How can I resist the urge to check my phone immediately upon waking?

For this, keep your phone far away from you. Instead of scrolling through social media, start journaling, or do some light exercises. Minimize early morning notifications with the help of apps.

How does reducing morning phone usage impact productivity?

It impacts your productivity by letting you begin your day by working in a focused manner.

How long does it take to break this habit?

For the best results, you need to invest time, commitment, and consistency. These three traits can help you set up new routines and reduce your reliance on the morning phone habit in just a few short weeks.

What are the top benefits of breaking the morning phone habit?

You enjoy better mental health, you sleep better, you focus more, and you are mindful. This keeps you in control of your day.

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