Grabbing your phone first thing in the morning is automatic for most of us.
However, that doesn’t make it a good thing. In fact, starting your day by scrolling through social media, emails, or news can leave you feeling overwhelmed, stressed, and distracted. If you’re ready to reclaim your mornings, here are some effective steps to break the habit of checking your phone as soon as you wake up.
1. Keep your phone out of reach.
Charge your phone across the room, on a dresser, or even in another room entirely. Having a physical barrier makes it harder to grab your phone instinctively. It also helps you get out of bed to turn off your alarm, which can make waking up easier. The extra effort needed to reach your phone can give you time to reconsider and choose a different way to start your morning.
2. Use a traditional alarm clock.
If your phone is your alarm, it’s easy to justify keeping it close. Switch to a traditional alarm clock instead. This way, you don’t need your phone nearby, and you eliminate the temptation to scroll right after turning off your alarm. Many alarm clocks now come with calming sounds, which can help you wake up more gently than the harsh buzz of a phone.
3. Create a morning routine you look forward to.
Replace the habit of checking your phone with activities that energise you. Whether it’s stretching, making coffee, journaling, or a quick workout, having a routine you enjoy gives you something positive to focus on. A fulfilling start can set the tone for the whole day. The anticipation of these activities can make waking up feel more rewarding and purposeful.
4. Set a specific “phone-free” time limit.
Decide that you won’t check your phone for the first 15, 30, or even 60 minutes after waking up. Gradually increase the time as you get more comfortable. Setting a clear boundary helps you build the habit of delaying your screen time. The delay can create a sense of calm and help you prioritise your own needs before engaging with the outside world.
5. Leave a book or journal by your bed.
Replace your phone with a book, journal, or magazine on your bedside table. When you wake up, reach for something that stimulates your mind in a calming way. For such a small swap, it can help you start your day with reflection rather than distraction. Reading a few pages or jotting down your thoughts can provide a sense of mental clarity and focus.
6. Disable notifications overnight.
Turn off notifications or put your phone on “Do Not Disturb” mode before going to bed. Waking up to a screen full of alerts can make it hard to resist checking your phone. Fewer notifications mean less urgency to scroll in the morning. It helps you ease into the day at your own pace rather than being bombarded with updates.
7. Use an app blocker.
Install an app that restricts access to certain apps during set times. Schedule it to block social media, email, or news apps during the first hour of your morning. These blockers act as a digital boundary and give you a moment to reconsider your habits. Knowing that apps are temporarily off-limits can remove the temptation to “just check one thing.”
8. Practice mindful breathing or meditation.
Source: Unsplash Start your day with a few minutes of deep breathing, mindfulness, or meditation. It seems silly, but this helps you wake up feeling centred and calm. By grounding yourself first, you’re less likely to reach for your phone out of habit or stress. Apps designed for guided meditations (which you can use later in the day) can help support this practice.
9. Write down your morning goals the night before.
Source: Unsplash Before you go to bed, jot down three things you want to accomplish in the morning. This gives you a clear plan for how to start your day and helps you avoid the aimlessness that often leads to mindless scrolling. These goals can be simple, like making your bed, having a healthy breakfast, or taking a walk.
10. Replace scrolling with movement.
When you wake up, stretch, do a few yoga poses, or take a short walk. Movement boosts energy levels, clears your mind, and helps shake off that groggy feeling. Physical activity gives you a healthy start, making phone-checking feel less appealing. Even a quick five-minute stretch can make a big difference.
11. Remind yourself of the “why.”
Reflect on why you want to stop checking your phone in the morning. Maybe it’s to feel more focused, less stressed, or more present. Write down your reasons and keep them visible. Having a reminder of your goals can strengthen your resolve. Knowing the benefits can motivate you to stick to your new habit, even on tough mornings.
12. Set up your phone for success.
Make your phone less tempting by organising your home screen. Move distracting apps like social media off your main screen or into folders. It’s a small change that adds an extra step, which can make you think twice before opening them. You can also add a motivational wallpaper to remind you of your goals.
13. Reward yourself for staying off your phone.
Give yourself a small reward for sticking to your new habit — maybe a cup of your favourite coffee, a peaceful moment to enjoy breakfast, or an episode of a podcast. Positive reinforcement makes it easier to keep the habit going long-term. These little treats can help make your mornings feel more enjoyable and fulfilling.
