15 Things To Do In The Morning (Instead Of Scrolling)

You grab your phone first thing in the morning to turn off the alarm.

Then you (just quickly) check your messages. Something important might have come through overnight.

You might as well (just quickly) check your email and your social media, while you’re there.

And then you check the time. Almost an hour has passed.

How did that happen!?

You gulp down some coffee and rush to start your day. You might even message work to say you’re stuck in traffic.

Your hurried morning routine leaves you feeling frazzled – and that feeling filters through the rest of the day. You feel depleted and demotivated – and you’re already comparing your lackluster life to your social media feed.

A long scrolling session first thing in the morning hooks you early on dopamine.

Your attention span is fried and you feel anxious for no reason.

You can’t focus for very long.

Maybe you can’t even focus on this article.

Maybe you’re even scanning these words.

And chances are, you don’t really realize how many hours you spend on your phone.

But those hours add up quickly.

And you might tell yourself you’re too busy for things like journaling or watercolor painting.

But the harsh truth is: you have plenty of time. You’re just not controlling it.

How to build a phone-free morning routine

According to statistics, about 71% of smartphone users check their phones within 10 minutes of waking up.

A life spent juggling screens has become the norm.

But a slow morning routine is possible – yes, even if you have kids and/or a demanding career.

Some benefits of a phone-free morning include:

• less stress, anxiety and overwhelm
• more mindful presence and focus
• more energy
• a deeper feeling of happiness
• an appreciation for small pleasures

How to prep for a phone-free morning:

Charge your phone in another room.

Don’t leave your phone charging on your nightstand overnight. It makes it far too easy to grab it right when you wake up.

Use a physical alarm clock.

Get yourself an old-fashioned physical alarm clock or use a radio with a timer that plays music to wake you. Don’t rely on your phone alarm because that entices you to scroll right after you shut the alarm off.

Turn your phone to grayscale.

All those colorful apps look as tempting as a bowl of candy in the morning. Turn your phone to grayscale (Settings > Accessibility > Color Filters/Correction) to neutralize colors and make it less tempting to scroll.

Use a habit tracker.

It’s so satisfying to cross off boxes for the good habits you’ve completed and get a streak going. Use a habit tracker to build good habits and measure your progress. I’ve designed one that tracks both your good habits AND your daily screentime: get it here (it’s free).

Now that you’re set, here’s what to do with your mornings.

Things to do in the morning instead of scrolling:

1. Write in a gratitude journal.

A gratitude journal boosts your happiness and melts away anxiety almost instantly. There’s no better way to start your morning on a positive note. Use these gratitude journal prompts to get writing.

2. Listen to music as you get ready.

Make a playlist of upbeat or calming songs that leave you feeling empowered and energized. Play it in the background as you’re getting dressed and making breakfast.

3. Listen to a guided meditation.

No, you don’t have to sit in the lotus pose as you fret over your daily worries. Listen to a guided meditation that pulls you in and gently guides you – even if you have trouble focusing. There are hundreds of free guided meditations on the Insight Timer app.

4. Do some yoga stretches in bed.

If you’re not quite ready to start your day with squats and weight lifting, then ease yourself back into movement with some yoga in bed. This video and this one on YouTube are my favorites for slow and indulgent stretches that slowly wake your body up.

5. Read an inspiring book for 15 minutes.

I love to set my timer for 15 minutes and dive into one of my favorite self-improvement books. I don’t have time in the mornings for novels or Bronte books, but I can definitely squeeze in a few pages of a book that leaves me inspired.

6. Take a walk and listen to a podcast.

Go for a brisk stroll in the morning while listening to an empowering or entertaining podcast. Listening to a podcast while you walk makes it feel more like a treat and less like exercise.

7. Sketch for 15 minutes.

Creativity doesn’t have to take hours in a studio. And you don’t need to be “good” at art to tap into our universal human need for expression. Set a timer for 15 minutes and fill a single notebook page with doodles and drawings.

8. Scroll Pinterest.

If you really miss that sensation of scrolling pretty pictures, then opt for Pinterest instead of a social media app like Instagram, Facebook or TikTok. Pinterest shows you beautiful and inspiring content. But it’s not nearly as addictive as an interactive social media app.

9. Do a crossword, sudoku or online word puzzle.

These engage your brain and give you a healthy dose of dopamine.

10. Clean a small corner for 10 minutes.

I know it sounds crazy because who wants to wake up and fold the laundry? But trust me: just put your socks away in a drawer. Make even a small dent in cleaning and organizing your living space to feel immediately productive and put-together. And this healthy dose of dopamine sets you up for a productive rest of the day.

11. Enjoy your favorite drink.

Craft a beautiful cup of spiced coffee to kickstart your day or make yourself a latte topped with some foam art. Brew an herbal tea or make some iced water flavored with lemon, cucumber and mint. Take a few minutes to sit in silence and sip your drink mindfully.

12. Make a list of your top 3 priorities for the day.

If you’re feeling overwhelmed and scattered with multiple to-do lists spread out over various notebooks and apps, then consolidate everything into one place. Write down your top 3 priorities for the day to improve your focus and cut out the distractions.

13. Take an indulgent shower.

Take a shower with your favorite scrub or body wash, then follow up with your favorite lotions and oils. Enjoy your time under the flowing water and take a minute to breathe. Don’t just rush through your shower.

14. Cook breakfast.

Skip the cereal dumped hastily into a bowl. Use the time you’d otherwise spend scrolling to cook yourself a hot, nourishing meal. Bake some muffins, make an omelette with veggies or create an aesthetic fruit and yogurt bowl topped with your favorite seeds and nuts.

15. Get some sunshine.

Whether it’s a few minutes on your balcony or a quick walk with your dog, get some sunshine in the morning. The sun’s rays signal daytime to your body and give you a little revitalizing energy boost.

Reclaim your life from the digital noise.

Join my one-day Analog Workshop to get practical resources and interactive sessions to help you close the screen, defeat distraction and design an intentional life.

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