I used to reach for my phone first thing - now I do these 6 things instead and feel 10x better

For years, my mornings started the same way.

I’d open my eyes, reach for my phone, and immediately drown in notifications, emails, and other people’s opinions before I’d even had a sip of water.

It became automatic, like brushing my teeth. The blue glow of my screen was the first thing to greet me every morning.

I told myself I was just “catching up.” Checking in. Being productive.

But what I was really doing was setting myself up for overstimulation. My brain hadn’t even had a chance to wake up naturally, and I was already comparing myself to strangers on Instagram, reacting to work messages, or feeling guilty for not doing more.

One morning, I realized I’d spent forty-five minutes scrolling in bed, eyes burning, shoulders tense, mind scattered.

That was the moment I decided: enough.

Now, my mornings look completely different. They feel calmer, slower, more grounded. I don’t start the day in reaction mode anymore.

And the difference in how I feel, mentally, emotionally, and even physically, is unbelievable.

Here are the six things I started doing instead of reaching for my phone first thing, and why they’ve completely changed how I show up every day.

1. I give myself five minutes of silence

No music. No talking. No scrolling.

Just silence.

It sounds so simple, but the first few times I tried this, it honestly felt weird. My brain immediately started racing, thinking about breakfast, work, or whether I should check my messages “just for a minute.”

But over time, those quiet minutes started to feel like home.

Silence has this grounding effect that nothing else does. It’s like pressing a reset button for my nervous system.

I’ve read that our brains are bombarded with over 74 gigabytes of information daily, the equivalent of watching sixteen movies a day. No wonder we’re exhausted before noon.

A 2013 study published in Brain Structure & Function found that two hours of daily silence in mice led to new cell development in the hippocampus, the part of the brain linked to memory and emotion.

Now, before I do anything else, I just sit.

Sometimes I close my eyes and breathe slowly. Other times, I look out the window and watch how the sunlight moves across the balcony. It’s the simplest thing, but it reminds me that I’m in control of how I start my day.

2. I make my bed (even when I don’t feel like it)

I never used to care about this. Growing up, making the bed felt pointless, like a chore that didn’t matter.

But as an adult, I’ve realized it’s not really about the bed. It’s about discipline.

When I make my bed, I start my day with a win. It’s a physical sign that I’ve done something right, even if everything else goes wrong later.

It’s also symbolic, I’m literally creating order from chaos.

Admiral William H. McRaven, in his now-famous commencement speech, said: “If you want to change the world, start by making your bed.” 

That line stuck with me because it’s true. The small things compound.

Even on days I’m tired or moody, I still do it. It takes less than a minute, but it gives me this quiet sense of control, something I craved for years when life felt unpredictable.

And there’s nothing better than walking into your room at night and seeing a neat, calm space waiting for you.

3. I hydrate before I caffeinate

This one took me a while to stick to.

Coffee used to be my emotional support system. I’d go to bed already thinking about that first sip in the morning. But I also used to feel groggy and dehydrated all day.

Now, I keep a glass of water by my bed every night. When I wake up, I drink the whole thing before I even think about coffee.

The first few days, it felt boring. Like, what’s exciting about water? But then I started noticing that I didn’t get that mid-morning headache anymore. My energy was steadier.

Experts say we lose about a liter of water overnight through breathing and sweating. No wonder my body felt heavy in the mornings, I was starting the day already dehydrated.

Once I made this switch, my skin improved too. I didn’t expect that, but hydration does wonders for your mood and focus.

And the best part? My morning coffee tastes even better when I’ve already taken care of my body first.

4. I stretch while my cats wander around

I used to think I needed a full workout first thing in the morning to feel productive.

But I’ve learned that gentle movement works better for me, especially when I’ve just woken up.

Now, I spend five to ten minutes stretching while my cats wander around, occasionally interrupting by brushing against my legs. It’s chaotic, but in the sweetest way.

This little ritual helps me feel connected, to my body, to my environment, to my pets.

Kelly McGonigal, a health psychologist at Stanford University, explains in her research and writings (including The Joy of Movement) that even light physical activity can lift mood, improve focus, and lower stress levels.

And that’s what mornings should feel like: safe.

Not a sprint to check everything off a list, but a soft entry into the day.

Sometimes I stretch while still in my pajamas, other times I play calming house music in the background. Either way, my body thanks me for it.

5. I set one intention instead of ten tasks

For the longest time, I believed being productive meant doing more.

So every morning, I’d write massive to-do lists that looked impressive, but halfway through the day, I’d feel overwhelmed and behind.

Now, I do the opposite.

I pick one clear intention for the day.

Something small, but powerful, like:

• “Today, I’ll focus on being patient.”
• “Today, I’ll move through things slowly.”
• “Today, I’ll do one thing that makes me proud.”

When I do this, I notice I move with more purpose.

Intentions guide my energy, while tasks just drain it.

It’s funny, when I stopped trying to do everything, I actually got more done. Because my attention wasn’t scattered anymore.

And on days when I still fall into old habits, I remind myself: a calm mind accomplishes more than a chaotic one ever could.

6. I wait an hour before checking my phone

This one was the hardest.

When you live far from family, have friends across time zones, and rely on your phone for work, staying disconnected feels impossible.

But I started noticing how anxious I felt when I scrolled first thing in the morning. It was like my brain instantly jumped into reaction mode.

Someone’s bad news, another person’s success story, a random comment that rubbed me the wrong way, all before 8 a.m.

So I made a simple rule: no phone for the first hour after waking.

The first few mornings, my hands literally twitched to grab it. I had to keep it across the room just to resist the urge.

But over time, I realized how peaceful that hour became.

I had space to think. To feel. To just exist.

I’d make breakfast, water my plants, or journal for ten minutes. By the time I finally checked my phone, I was centered, not reacting to everything I saw.

That one hour of disconnection changed how I connect for the rest of the day.

Because when your morning belongs to you, your energy does too.

Final thoughts

Changing my mornings wasn’t easy, I won’t lie.

I slipped up many times. Some days I still do.

But every time I choose silence over scrolling, water over coffee, or stretching over stress, I feel more in tune with myself.

These small habits have a ripple effect. They don’t just make my mornings better, they make me more patient, focused, and kind throughout the day.

I used to think that checking my phone first thing kept me “in touch” with the world.

Now I realize the world isn’t going anywhere.

It’ll still be there after breakfast. After a breath. After I’ve checked in with me first.

So if you’ve been feeling distracted or constantly “on,” maybe try taking your mornings back too.

Because sometimes the biggest difference comes from the smallest decision, like leaving your phone on the nightstand a little longer.