Do not check your phone for 30 minutes after waking.
Starting with messages hands your attention to others before you have set your own direction.
No phone until after brushing your teeth.
Phone stays on airplane mode for the first 30 minutes.
“Before bed, I will charge my phone outside the bedroom.”
Tie the new habit to an action you never skip. The old habit becomes the reminder.
Log minutes before first phone check.
Stop hitting snooze and build a calm 30-minute morning that sets up your day.
Cut your daily phone time and get your evenings and attention back.
Wake up at the same time every day, weekends included.
Get outside light within an hour of waking.
Drink a full glass of water first thing.
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