10 Things I Do Before Checking My Phone First Thing Every Morning

Do you automatically reach for your phone as soon as you wake up? Many of us do but it may not be the best habit to fall into. In this article I’m sharing 10 things to do before checking your phone first thing in the morning.

A HABIT I’VE BEEN TRYING TO BREAK

I’m pretty good at keeping up with good habits. Once I make a decision about something, I tend to make it happen. I naturally find it easy to get into a routine, be consistent and keep it up until I know it’s not for me. I guess I kind of like routine. Perseverance and repetition are what forming good habits is all about.

However, I do get stuck with some bad habits, often through tiredness at the end of the day (hello, snacks after dinner!). One of the bad habits that I’ve been aware of for ages is checking my phone first thing in the morning.

I do know not to do this, but whether it’s fear of missing something important, or the simple fact that my phone, right next to my bed is so easy to reach for… well, one of my first actions after waking is to check my phone.

WHAT’S WRONG WITH CHECKING YOUR PHONE FIRST THING?

We’ve all done it. The alarm goes off, and before we’ve even fully opened our eyes, we’re swiping, scrolling and reading notifications. Emails, messages, news, and updates flood our mind before we’ve had a chance to check in with ourselves.

And then we read something upsetting on the news, or check our emails and remember about a looming work deadline, and before you know it we’re thinking about the pressures and strains of the day. This sends our stress levels up and distracts us from looking after our body and brain as it wakes up for the day.

For me, this isn’t a calm, gentle and energising way to start my mornings.

10 THINGS TO DO INSTEAD OF CHECKING YOUR PHONE FIRST THING IN THE MORNING

So, what if you started your day differently—calmer, more grounded, and focused on what you need, rather than what the world demands?

Here are ten things you can do instead of reaching for your phone the moment you wake up. I try all of these, or a selection of them, as often as possible.

1. Stretch Your Body Gently

Before even getting out of bed, take a moment to slowly move your body. Stretch your arms above your head, circle your wrists and ankles, roll your shoulders, and gently twist your spine from side to side. It doesn’t need to be a full workout—just enough to wake up your muscles and ease you into the day. Stretching first thing helps reduce stiffness and gets your circulation flowing. It’s a small act of kindness towards your body after hours of stillness.

2. Open a Window and Breathe

Letting in fresh air is a beautiful way to greet the day. Open the window, draw back the curtains, and simply stand there. Feel the air on your skin, listen to the birds or the quiet hum of the morning, and take a few slow, deep breaths. You’re connecting to the natural world, which helps regulate your nervous system and brings a moment of calm before the day’s demands begin.

3. Drink a Glass of Water

It’s easy to overlook hydration, especially first thing. After several hours of sleep, your body is naturally dehydrated. Reaching for a glass of water, before your phone or your morning coffee, replenishes and reawakens your system. It helps flush out toxins, improves energy, and sets the tone for healthier choices throughout the day. I used to drink tea as my first drink of the day, but I swapped this for a glass of water, and only then my precious tea, and I certainly feel more awake and alert because of it.

4. Journal Your Thoughts or Gratitudes

Writing in a journal doesn’t need to be complicated or time-consuming. It could be as simple as noting three things you’re grateful for, one thing you’d like to focus on today, or simply writing out any thoughts cluttering your mind. Journaling in the morning helps clear mental noise, fosters a positive outlook, and connects you to your deeper intentions.

One way I’ve built this habit for myself is to make sure I keep a notebook by my bed so it’s easy to reach for. This is a great tip for forming habits in general – make it really easy to do that habit and remove as many obstacles as possible!

5. Step Outside, Even for a Minute

There’s something grounding about feeling the earth beneath your feet, even for a moment. Step outside with your tea or coffee, or just stand at the door and take in the light. Morning sunlight, even on cloudy days, helps set your internal clock and can improve your mood and energy for the rest of the day.

I read that grounding is good for us so I try this as often as I can. I get really cold feet though so some days I skip it completely. As an alternative I just stand by my open back door for a minute every morning which is much easier when it’s cold and dark outside!

6. Read a Few Pages of a Real Book

Instead of diving into the digital noise, try opening a real book. It could be an inspiring quote, a short chapter, or even a poem. There’s something grounding about reading printed words—no alerts, no pings and buzzes, just you and the page. It gives your brain a gentle start and nurtures curiosity, imagination or calm, depending on what you choose. You could try placing a book by your bed and commit to reading two pages before touching your phone.

7. Make Your Bed with Intention

Making your bed might seem like a chore, but it can actually be an act of care. It brings order to your space, signals the start of the day, and gives you a sense of accomplishment from the moment you rise. This has been one of the simple daily habits that I’ve taught my kids to do from an early age. It’s also a handy habit when it comes to defining your phone use. Don’t check your phone until your bed is made so that means you have to get out of bed and do other things!

8. Savour a Quiet Breakfast

Breakfast doesn’t have to be elaborate—it just needs your attention. Whether it’s a slice of toast, a bowl of fruit, or a warm cup of tea, the way you eat can either set you up for calm or stress. Eating slowly, without screens, turns a rushed routine into a mindful moment of self-nourishment and presence. Eat your breakfast at the table, without your phone, and savour your breakfast. Try it tomorrow and see how you get on!

9. Chat to a Loved One

Starting your day by connecting with someone you care about—even briefly—can be incredibly grounding. Whether it’s a quick good morning to your partner, a hug for your child, or a cuddle with your dog, connection is always better than consumption.

10. Visualise Your Day Ahead

Take a moment, eyes closed if you like, and imagine how you want the day to go. Not a strict to-do list, but more of a feeling—calm, focused, productive, kind. This gentle visualisation helps anchor your mind and emotions before stepping into action. It’s a small act that can shift your entire perspective. Tomorrow why not spend 30 seconds imagining your day and how you want to feel as you move through it. Set your intention and transform your day.

MAKING THE MOST OF YOUR MORNINGS

Your mornings matter. They are a quiet doorway into the rest of your day—and the way you step through that doorway can shape your thoughts, your energy, and your wellbeing. By choosing to begin your morning with calm and clarity, you’re choosing a life that’s more intentional, more mindful, and more connected to what really matters.

You don’t have to change everything all at once. Try replacing your morning phone check with just one of these small rituals. See how it feels. And then maybe, slowly, you’ll begin to reclaim your mornings—and discover the joy in starting the day from a place of peace, not pressure.

And, if you’d like to create a better morning routine completely, why not check out my Morning Routine Planner to build your own supportive, special morning time? Click here to read more about the Morning Routine Planner.

FAQS ABOUT CHECKING YOUR PHONE IN THE MORNING

If checking your phone is more like an addiction that’s difficult to break, I don’t think you’re alone. Data suggests that Americans pick up their phone 144 times in a day.

Here are some common questions that I think are relevant:

1. Why is it a problem to check my phone first thing in the morning?

Checking your phone as soon as you wake up can trigger stress, anxiety, and information overload before you’ve even had a chance to fully wake up. It pulls your attention outward immediately, rather than giving yourself time to gently ease into your day with clarity and intention.

2. How can I break the habit of reaching for my phone in the morning?

Start by creating a simple morning routine that doesn’t involve screens—like journaling, stretching, or drinking a cup of tea mindfully. For me though, the easiest and most reliable way to break the habit is to keep my phone in another room at night or use a traditional alarm clock to avoid the temptation.

3. What if I use my phone for important things like my calendar or meditation app?

That’s completely okay—tech can be useful when used with intention. Try to delay those digital tools until after you’ve done at least one grounding, screen-free activity so you’re starting your day on your terms, not your notifications. I love the daily meditations on the Calm app but I always try to do these last after some of my other morning routine rituals are complete.

Do you have any other tips? I’d love to hear from you so please leave a comment at the end of the article.