Mindlessly checking your phone first thing in the morning has the power to instantly hijack your morning routine, only if you let it.
You start scrolling through the gram. Check.
20 minutes later and you say, “Now what was the first thing on my to-do list again?”
Technology demands our attention more frequently than noticed. According to a study by Qualtrics and Accel, the average person checks their phone 150 times per day.
Let's be real, rolling over, habitually checking your phone doesn't prepare you to be your best self for yourself and others.
Dismissing this behavior allows you to make room for activities that matter to you. You know, like meditating, journaling, and being in the present moment while sipping on that first glass water of the day. The only mindful scrolling is a peaceful walk in nature.
So what is it? Why do we check our phones first thing after jumping out of bed?
Social scientists, Joe Edelman, is striving to achieve his mission by redesigning and personalizing our technology screens based on our values.
Edelman's main purpose is not to completely eliminate technology from our lives but rather as a tool to enhance our daily experiences.
When we wake up to morning pop-ups, our phone is telling us, "hey girl you missed out of this conversation," "catch up on everything you missed right now," and "you know you don't want to be left out in this discussion."
To dive further into Edelman work, check out his Empowering Design; (Ending the Attention Economy,) presentation.
In the meantime, snatch back your morning by implementing these three simple mindfulness techniques.
1. Create a charging station, outside your bedroom
I confess this was a challenge at first. Shortly after I discovered this amazing hack, I began to see the benefits.
All it took was giving my phone some quality time while charging in a separate room. You choose.
The kitchen works for me because I made an intentional choice not to hang in that room during late night hours. This simple tweak creates the space for you to be intentional about how you use your morning time.
Okay, so I know what you're thinking, how do I wake up in the morning with no alarm?
This leads me to number two.
2. The old fashion alarm clock
When in doubt, purchase an old school alarm clock. As loud as the alarm bells are, it's quite hard to roll over and hit snooze.
Personally, I enjoy the Analog Alarm Clock Silver - Crosley it's only $14.99 from Target.
It’s super cute and it gets the job done.
Here's a bonus. Trade in your scrolling time for writing out 10 things your a grateful for in the morning.
3. Take a deep breathe and set an intention
Before consuming your mind with music, podcast, and a book give yourself this one treat. Take a couple of minutes to relax by hearing the sounds of your breath.
Hearing the sound of your breath is the simplest way to get grounded and bring you back to what truly matters.
Now start to think about setting your intention. What is one word best to describe where you want to focus your energy?
Is it connection, flow, or love?
Write it down inside your journal and use this as a compass to navigate throughout your day.
It’s time to start limiting distractions so you can start putting yourself first.
Share this with someone who may need to Snatchback their morning.