Morning Routine to Reduce Screen Time

Mornings are a crucial time to set the tone for the day. If you rely too much on your smartphone during this time, you may easily fall into digital dependency throughout the rest of your day. Personally, by establishing a morning routine that keeps me away from my phone, I’ve been able to refresh both my mind and body and regain my focus. In this article, I’ll share my morning routine for reducing screen time and how you can implement it yourself.

While it’s just what I do, I hope you find it helpful!

1. Wash Your Face and Brush Your Teeth (Wash up)

When I wake up, the first thing I do is wash my face and brush my teeth. Before picking up my smartphone, I take care of my personal hygiene, which helps me feel refreshed and ready for the day. Instead of touching your phone first thing in the morning, take time to reset both your mind and body by preparing yourself for the day.

2. Write in a Journal (Journal)

The next step is journaling. I use a Traveler’s Notebook to record my feelings for the day and reflect on the previous day. Writing by hand helps clear my mind, and it provides an analog way to focus on myself without relying on my phone or computer. This is a precious time to distance myself from digital distractions and concentrate on my thoughts and emotions.

Journaling Tips

• Reflect on the previous day to organize your thoughts and actions.
• Writing down things you’re grateful for helps start your day on a positive note.

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3. Set Your Top 3 Priorities for the Day (Todo)

Before I touch my phone, I set the top 3 priorities for the day and input them into a Todo app. Limiting the tasks to just three keeps things simple and makes it easier to focus on what needs to be done. By setting clear goals without relying on my smartphone, I’m able to boost productivity throughout the day.

Todo App Tips

• Focus on just three tasks to make your goals achievable.
• Simplify your day’s plan to reduce wasted time.

I mainly use Google Calendar, so I use Google’s Todo app for its easy integration.

4. Take a 30-Minute Walk (30 mins Walk)

Taking a 30-minute walk in the fresh morning air is another great way to distance yourself from your phone. During the walk, I put my phone in my pocket and focus on the scenery and nature around me. Moving your body promotes circulation and helps you start the day with energy.

Benefits of Walking

• A refreshing morning activity to wake up your mind and body.
• Deliberately creating time away from your phone allows you to focus on your surroundings.

5. Dedicate Time for Learning (Study Anything)

Finally, I include time to learn something new. Whether it’s reading a book, listening to a podcast, or catching up on the news, taking in new knowledge is essential. Instead of scrolling through social media or news on your phone, opt for books or analog sources to keep growing without depending on digital tools.

It’s fine to use your phone for learning, like listening to a podcast, but try to avoid multitasking with social media or other apps.

Learning Tips

• Even just 5-10 minutes is enough to make learning a daily habit.
• Opt for analog media like books whenever possible.
• Avoid spending too much time looking at your phone when listening to podcasts.

6. Continue Even While Traveling

Of course, it’s not always easy to stick to your routine perfectly every day, especially when traveling or during special occasions. In those cases, try to incorporate parts of your routine as much as possible. The more you continue, the more these habits will stick and become easier to maintain.

Conclusion

By establishing a morning routine that avoids unnecessary phone use, you can start your day in a more productive and mindful way. Simple activities like washing up, journaling, and walking can help you gradually break free from smartphone dependency and enjoy a more fulfilling morning. These habits promote digital detox and contribute to increased focus and relaxation throughout the day.

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