Hey there! Ever feel like your phone is glued to your hand? Yeah, me too. As a busy entrepreneur and mom, checking my phone first thing was my way of “staying connected,” but it left me drained and behind schedule. Missed workouts, stressed mornings, and a knot of anxiety became my reality. But guess what? I found a way out!
This isn’t about ditching phones forever (although that might be nice sometimes!), it’s about taking control. By creating a mindful morning routine, I replaced the scroll with quiet reflection and activities that make me feel good. Now, I’m here to share the magic that transformed my mornings! ☀️
1. Be a Creature of Habit: Like clockwork! Waking up around (or within 1 hour of average) the same time each day (even weekends) helps your body adjust and makes mornings smoother.
2. Embrace the Quiet: Before the world wakes up, carve out some “me time.” Meditate, sip your coffee peacefully, or just sit and think. This quiet time helps you feel grounded and ready for the day. (This is my favorite part!)
3. Phones Can Be Your Friend (Sometimes): Instead of mindless scrolling, use your phone for good! Check apps that help you, like sleep trackers, workout plans, or a journal app. Remember, stay away from social media and emails! My personal app favorites include oura ring, blogilates, and Growth Day.
4. Pen to Paper Power: Journaling is awesome! Write down things you’re grateful for, your goals, or whatever’s on your mind. Putting pen to paper helps you process your thoughts and start fresh. ✍️
5. Spark Your Joy: What makes you happy in the morning? Reading a book, a podcast, or spending time in nature? Do things that energize you and set the tone for a great day.
Bonus Tips to Slay the Scroll:
- Reward Yourself: Sticking to your phone-free mornings deserves a pat on the back! Treat yourself to a yummy breakfast or a relaxing bath.
- Start Small: Don’t try to change everything overnight. Begin with short phone-free periods and gradually increase the time.
- Visual Reminders: Keep a picture of your goals or a motivational quote near your phone to stay focused.
- Track Your Progress: Use a habit tracker app or a journal to celebrate your wins!
- Find a Buddy: Share your goals with a friend or family member for support.
Remember:
- Be Patient: Change takes time! Don’t get discouraged if you slip up. Just keep practicing and celebrate your victories, no matter how small.
- Focus on the Good: Remind yourself how good it feels to be present, focused, and in control of your mornings.
- Make it Your Own: There’s no one-size-fits-all routine. Experiment and find what works for YOU.
Tech hacks:
- Greyscale mode: Turn your phone screen to grayscale to make it less visually appealing and reduce the urge to scroll.
- App blockers: Utilize apps that block specific websites or apps during designated times.
- Airplane mode: Put your phone on airplane mode to avoid notifications altogether.
But the battle doesn’t end at sunrise! The afternoon slump is real, and scrolling can feel like the easiest escape. Been there! Here are 3 bonus tips to stay present and focused throughout the day:
- Identify Your Triggers: What makes you reach for your phone? Feeling overwhelmed by emails? Bored? Once you know your triggers, equip yourself with healthy distractions. Feeling swamped with emails? Take a walk and listen to a podcast! This shift helps clear your head, reduce stress, and lets you return to your tasks with renewed focus.
- Break the Cycle: The urge to scroll strikes? Don’t grab your phone! Do a quick 1-2 minute mindful movement break instead. Stretch, do jumping jacks, or take a walk. This refreshes you mentally and physically, and stops you from getting sucked into the scroll vortex. Not a fan of movement? Try breathing exercises, listening to calming music, or doodling for a minute. These can be just as effective.
- Distract Yourself Mindfully: Instead of scrolling mindlessly, choose activities that engage your mind. Listen to audiobooks, learn a new skill online, or even doodle mindfully. These activities require focus and leave you feeling accomplished, unlike the fleeting satisfaction of scrolling. These are my personal favorites: listening to educational podcasts or reading articles on interesting topics. They keep me engaged, I learn something new, and I feel more fulfilled than I ever would scrolling through social media.
By choosing mindful distractions, you can break the cycle of mindless scrolling and cultivate a more focused, present, and fulfilling state of mind.
Remember: Slip-ups happen. Every day is a new chance to start fresh. Celebrate your progress, no matter how small, and keep experimenting to find what works best for YOU. You’ve got this!
Ready to become a morning master and ditch the scroll? Share your biggest challenges and best tips in the comments below! Let’s support each other on this journey to more mindful and fulfilling days.
