This morning, I did something I know better than to do. I woke up feeling groggy, and (against my better judgement), I rolled over and opened Instagram. “Just to check my messages,” I told myself (we all know where this is going.) 15 minutes later, I was still scrolling through a sea of random content, mildly triggered, and already behind schedule. Not exactly the nourishing start to the day I’d imagined (and definitely not aligned with my future self vision.)
We’ve all been there. When we’re tired or feeling unmotivated, our brains crave a quick dopamine hit. And social media delivers—fast and hard. But that quick scroll that’s supposed to give us a spark of energy usually does the opposite. We feel drained, distracted, and mentally cluttered before we’ve even brushed our teeth.
The solution? Committing to a phone-free morning routine. I say “committing” because it’s not something that will happen without serious intention, but it’s one of the most impactful habits I’ve adopted recently—it’s a total game changer.
Let’s talk dopamine. It’s the “feel good” neurotransmitter that spikes when we experience something pleasurable—like getting a like on a photo or seeing a funny video. But too much dopamine stimulation, especially early in the day, messes with our brain’s reward system. Instead of feeling satisfied, we feel depleted. And worse, we start the day in reactive mode, letting the outside world dictate our focus and energy.
Some experts recommend a periodic “dopamine detox,” which can be really helpful, but we can also apply this concept to consistent times each day, like the morning. Because when you check your phone first thing, you’re giving your attention away before you’ve even checked in with yourself. And as the saying goes: “Energy flows where attention goes.”
If we want to feel grounded, creative, and intentional—especially on days when life feels overwhelming—we’ve got to guard those first few minutes like our peace depends on it. Because honestly? It does.
The Real Benefits of a Phone-Free Morning
Going phone-free in the morning isn’t about being “perfect” or cutting tech out of your life altogether. It’s about reclaiming your energy and setting the tone for your day. Here’s what you might notice when you make the shift:
- Less anxiety and overwhelm. You’re not starting the day bombarded by other people’s thoughts, needs, and updates.
- More presence. You actually notice the light streaming through the window or the taste of your coffee. You can bring more mindfulness to everything you’re doing.
- Stronger focus. Without the immediate dopamine spike, your brain can ease into deeper work and creativity later on.
- A deeper sense of joy. Not the fleeting kind you get from scrolling—but the grounded, content kind that builds when you’re actually living your life.
Common Challenges (And How to Overcome Them)
Let’s be real: breaking the phone habit isn’t easy, especially if you use your phone for your alarm, your calendar, or to check in on your kids. Here are a few tips that make it doable:
- Use an actual alarm clock. Removing your phone from the bedroom entirely is a game changer. I shared the alarm clock I use in my morning routine toolkit.
- Leave your phone in another room. Even just moving it to the kitchen can reduce the temptation to check it right away.
- Set screen limits. iPhone’s Screen Time settings allow you to schedule downtime for apps like Instagram, texts, and email. I also have “Do Not Disturb” programmed to stay on my phone until 8am every morning so I don’t get any notifications during this time.
- Stack the habit. Pair your new phone-free routine with morning activities that make you feel your best—drinking coffee, listening to relaxing music, praying, journaling, or getting some morning sunshine.
A Realistic Phone-Free Morning Routine
You don’t have to wake up at 5 a.m. or overhaul your life. Here’s a realistic routine to help you ease into the day before grabbing your phone:
1. Wake Up (No Phone!)
Use a sunrise alarm or regular clock. This puts boundaries in place so you’re not relying on self-control when it comes to checking your notifications.
2. Drink Water + Stretch
Rehydrate, do a few easy stretches, and open a window if you can. Fresh air and morning sunshine are so key for setting your circadian rhythm.
3. Journal, Pray, Set Intentions, or Meditate
Do whatever combination of these is meaningful for you—I usually do a combination so I can set my attention on what matters first thing in the morning. Write down how you want to feel today. What are a couple of top priorities for the day?
4. Morning Movement
A neighborhood walk, some yoga, a workout video—whatever feels energizing.
5. Make Your Coffee or Breakfast Mindfully
Skip the scroll and just be with yourself. Savor your morning and make these small daily rituals something you actually look forward to. (Lots of simple and healthy breakfast ideas here!)
Once you’re grounded and ready—you can check in on your digital world from a place of calm and clarity.
One Small Shift That Changes Everything
Mornings are never perfect, but every time you choose presence over distraction, you’re rewiring your default mode. You’re sending a message to yourself: My energy matters. How I start my day matters. And I can choose how I’m showing up.
Try it tomorrow: even if it’s just 20 minutes, connect with yourself before you allow the external noise in. You might be surprised by how much more alive your mornings feel, and the way it filters through your entire day.
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