Experiment with Tech-Free Mindfulness Mornings

How we start our day sets the tone for everything that follows, with many of us rolling out of bed and immediately checking work emails, news, or social media. We can easily and unconsciously catapult ourselves into the day in a state of urgency. The good news is, we can break the cycle by cultivating a bit of mindfulness. 

The state of constant reactivity and digital stimulation first thing in the morning trains our nervous systems to be on high alert from the moment we wake. It's like starting a race already out of breath, setting ourselves up for a day of heightened anxiety and scattered focus. 

Let’s imagine a different start to the day, one in which we practice noticing all the little things happening in present time, or mindfulness. 

We wake and take a few slow breaths. Maybe we feel like doing some gentle stretching or step outside to take in the morning light. We might spend some time journaling, hanging out with family, or simply enjoying a cup of tea or coffee without digital distractions. All of these practices can help us better attune to our state of being, physically, mentally and emotionally. Our phones often serve as a way to check out, to paint over whatever may be arising as our day is starting. It might be helpful to consider that we may be hooked on the feeling of constant busyness, and that the quality of our morning (and possibly our family’s) is compromised by this need to go go go.

If you have familial demands in the morning, like cooking breakfast and preparing lunches, doing so without the temptation of a quick scroll can be transformative to your relationships. By creating intentional space in our mornings, we're not just avoiding screens - we're actively choosing to be present with ourselves and our loved ones. This mindful approach sets a foundation of calm and clarity that can extend throughout our entire day.

 

How should you initiate change?

Protect Your First 60 Minutes

Give yourself the first hour of the day screen-free. If that seems hard, you can begin with 30 minutes and build from there. Fill this time with activities that are nourishing and grounding.

Develop a Morning Routine

If you fill this time with things that feel good it will make it easier to free yourself from your phone. It’s normal to feel some separation anxiety from your phone at first, but trust that you’re building more resilience within yourself the more you have control over your relationship with your phone.

Small Changes Lead to Big Transformations

Start with small, manageable changes and build upon them gradually. As you develop these healthier morning habits, you'll likely notice improvements in your focus, relationships, and overall well-being throughout the day.

The key is to be patient with yourself as you establish new patterns. Some days will be easier than others, and that's normal. What matters most is your commitment to creating a morning routine that serves you better than intermittent digital distractions.

By choosing to begin each day with more intention, you're not just changing your morning routine - you're transforming your relationship with time, technology, and yourself.