11 Things to Do in the Morning Instead of Grabbing Your Phone

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Your alarm goes off and the first thing you do is grab your phone to turn it off. While waking up you lay in bed for a little bit and hey, while you’re just laying there, you start to scroll. That may be a very normal morning for you. It is for a lot of people (including me sometimes). The problem is, checking your phone the second you wake up is not the greatest for your brain or your productivity. So the question is then: what should you do instead of grabbing your phone, how long should you wait before using your phone, and what other things can you do when you wake up? Amidst these considerations, you remember a recommendation from your friend about prioritizing self-care and decide to search for the best dentist in charlotte NC to schedule a long overdue dental check-up.

Our cell phones have become an extension of our arms at this point. I know I feel naked without my phone… it’s like I am missing a crucial part of me. 

It feels right to roll over in bed and check your social media accounts and see what’s going on in the world. The issue is that we don’t usually stop there. We can get stuck in the scroll and the next thing you know the morning is gone. It’s addicting. 

Why do you reach for your phone first thing in the morning? 

Interestingly enough, about 80% of smartphone users check their phones within the first 15 minutes of waking up. 

Our brains love things that make us happy and feel good. Our phones are full of that kind of stuff which is why it is literally addictive. The internet and social media is a world of instant gratification. Your brain wants that because it releases dopamine! When you finally put your phone down after scrolling, the dopamine decreases which prompts you to want to pick up the phone again! Boom, that’s called a habit! 

Why you should wait to check your phone

So, other than your phone being addictive, there are several other reasons why you should wait a bit before grabbing it.

There is science showing that when you wake up in the morning your brain is experiencing certain brain waves.

Theta waves are when you are in that half-awake, daydreamy phase which is great for creativity and free-flowing ideas.

Next, your brain switches to Alpha waves which happen when you are awake but not really doing anything. These two stages are said to be important because that is where a lot of contemplation happens (visualizing your day, thinking deeply, etc.). 

When you grab your phone right when you wake up, you skip the Theta and Alpha waves and move right into Beta waves which is when you are fully awake and alert.

You are essentially priming your brain to be distracted which follows you through the rest of your day. 

Some other reasons you should leave your phone alone in the morning: 

Unpleasant thoughts/ feelings – sometimes the first thing that will pop up on your Facebook feed is some bad news. Why start your day off with negativity? You will find out the world news or the latest gossip later, you don’t need to know it the second you wake up. 

Compelled to work – if you check your phone and see a whole bunch of new emails, your first instinct might be to start reading them and responding. But why start working before you’ve even brushed your teeth? There is no reason that the emails need to be answered right when your eyes open. 

Wasted time – I speak from experience when I say 5 minutes of scrolling turns into an hour very quickly. Next thing you know you’re running late for work and you have to rush around to get ready, don’t have time to do your hair, and forget your lunch. Why waste your morning on your phone when you could have a calm and mindful morning? 

Easy tips for avoiding looking at your phone first thing 

It is not always easy to retrain yourself. Chances are, checking your phone when you wake up has become a very strong habit. I think we all know how difficult it can be to break habits. So, the easier method is just making it more difficult for you to do it altogether! 

Here are a few tips to help you avoid looking at your phone the moment you wake up:

Use an alarm clock 

Most of us use our phones as alarms but that makes it super easy to turn off the alarm

and then start to scroll. Get yourself an old-school alarm clock instead!

Keep your phone far away from the bed 

If your phone is not within arm’s reach from the bed you are less likely to grab it right away. If you charge your phone at night then charge it in a different room so you have to physically get up before you can look at it. 

Turn off notifications at night 

If you turn the notifications off then when you end up checking your phone you won’t be bombarded by all your emails, Instagram DM’s, and other social media notifications. 

Things to do instead of grabbing your phone when you wake up

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You don’t need to spend the entire morning off your phone but the longer the better!

Try to complete your whole morning routine without looking at it. If that is not yet possible that’s okay! Start with doing one to two things before picking up your phone.

Here are some things you can do first thing in the morning. 

Move your body 

Get a quick walk or workout in right when you wake up! 

Write in your journal 

Start your day with some gratitude or set your intentions for the day.

Read 

Challenge yourself to read one chapter each morning. It won’t take too long and next thing you know you’ll read a whole book! 

Make breakfast 

Spend 10 minutes making yourself a yummy smoothie or scrambled eggs.

Do a quick chore 

Get the dishes done or tidy up a room in the house. You’ll be happier later on when you don’t need to deal with it. 

Have a shower

Jump in the shower and wake yourself up with some warm water. 

Write your daily to-do list 

Get organized by writing down a few things you need to do during the day.

Enjoy your coffee on the patio 

How often do you really just enjoy your morning coffee (or tea)? Take your drink outside and listen to the birds! 

Play with your pet 

Spend a few minutes throwing a toy around for your pet. Not only is it so fun to spend time with your furry friend but it’s exercise for them too! 

Water your plants 

I no longer have any real plants because I am a plant killer but if you have some, take care of them first thing in the morning. 

Draw 

Let your mind wander while you draw or doodle or even color! 

In conclusion 

Grabbing your phone and doing the endless scroll is not ideal first thing in the morning.

While it may feel like you need to look at your phone, you don’t really! Our phones are addicting and it’s difficult to change the bad habits we’ve formed.

Start small by challenging yourself to do short tasks before checking your phone and work your way up! You’ve got this! 

Are you a chronic morning phone checker?