View this email in your browser

Quote of the day:

“You are like a captain navigating a ship. You must give the right orders, thoughts and images to your subconscious which controls and governs all your experiences.”

– Joseph Murphy

Phone upon waking

What is it?

We all know that nasty habit that we can all relate to. Your phone alarm goes off and then before you know it, you are stuck scrolling on your phone in bed. We must break this habit because the way you start your morning can significantly impact the rest of your day. Those initial moments upon waking set the tone for your brain, behavior, and actions throughout the day. Starting off on the right foot can unlock your full potential, while a poor start can make you feel like you're constantly playing catch-up.

In my opinion, one of the most detrimental habits in the morning is reaching for your phone. Surprisingly, over 75% of people check their phones within 30 minutes of waking up, with over 40% doing so within just 5 minutes. While it may seem like a harmless glance, it actually affects your focus, productivity, creativity, and motivation for the day.

Why does it matter?

Typically, our brains go through different waves of activity throughout the day. One important brain wave is called the theta wave, which is associated with a relaxed and meditative state. This wave helps promote creativity, focus, and a sense of calm. The theta represents the ideal state for visualization and reprogramming. It is during this mental state that you can consciously shape and manifest your own reality. When we immediately reach for our phones in the morning, our brain skips the theta and alpha waves and jumps straight into beta brainwaves.

Beta waves are faster and more active, and they're associated with our awake and alert state. While beta waves are necessary for our daily activities, starting the day in this state can have some consequences. It can impact the physical structure of our brains, affect our mental health, and induce stress. Instead of easing into the day with a peaceful state of mind, we're immediately thrown into a more frantic and anxious state.

Here are some of the additional negative effects:

1. Sleep disruption: Checking your phone immediately upon waking can disrupt your sleep patterns. The bright light emitted by the screen can inhibit the production of melatonin, a hormone that helps regulate sleep. This can make it harder for you to fall asleep at night and lead to a cycle of poor sleep.

2. Increased stress and anxiety: Engaging with your phone first thing in the morning exposes you to various notifications, messages, and social media updates. This flood of information can trigger stress and anxiety as you may feel compelled to respond or become overwhelmed by your tasks. Starting your day with stress can set a negative tone for the rest of the day.

3. Loss of mindfulness and productivity: When you immediately reach for your phone upon waking, you may become consumed by distractions. This can lead to a loss of mindfulness and productivity, as you are diverting your attention away from your own thoughts, goals, and priorities. It becomes difficult to set a positive and intentional tone for the day when you're immediately bombarded with external stimuli.

4. Lack of self-care and introspection: By grabbing your phone first thing in the morning, you may neglect important self-care activities such as stretching, meditation, or simply taking a few moments to reflect and plan your day. These activities can contribute to a sense of well-being, clarity, and focus.

It is important to establish a morning routine that allows you to ease into the day, engage in self-care practices, and set your intentions before immersing yourself in the digital world. This can help promote a healthier and more balanced start to your day.

How to remove from your life?

Let's consider making some changes together. You need to first realize you are doing this, the impact it has on you, and then make a plan to change it. You need to create an environment and routine for when you first wake up each day.

Integrating mindfulness practices like gratitude and meditation can help reprogram our brains, especially during the theta wave state. When my alarm first goes off there are three things I do before leaving my bed to take advantage of the theta brain state.

1. Take 3 big inhales and exhales

2. Say 3 nice things about myself

3. Give thanks to 3 things I am grateful for

Practicing gratitude in the morning can shift our mindset towards positivity and set a positive tone for the day. Taking a few minutes to meditate and be present can reduce stress and improve our overall well-being.

Find alternative activities that make you feel great in the morning without relying on your phone and jumping into work or the news. Like reading a few pages of a book, walking your dog, doing a workout, journaling, playing with your kids, drinking coffee outside, or meditating. These activities will help you feel energized and prepared to seize the day.

Let's give our brains a chance to ease into the day without the constant stimulation of our phones and create a morning routine that serves us. Once you establish this new routine, you'll find it difficult to return to your old habit, and your days will become more successful and meaningful. This will look different for everyone so create a routine that works best for you.

Buy your planner now

Copyright (C) Want to change how you receive these emails?You can update your preferences or unsubscribe