In a technological world where alarms greet us on our smartphone devices, a barrage of emails usually start arriving before we even get out of bed; everyday choosing a screen-free morning routine can almost feel radical. But what if we actually took the time to slow down, unplug, and be mindful, was really the best way to improve our focus and productivity and even gut health? As it turns out, many top performers follow this regime, and they are thriving.
Let’s further explore why spending the first hour of your day screen free, could be the best decision you make for the year.
1. The Wake-Up Call: From Notifications to Nature
Sofia, a creative director at a fast paced agency, was accustomed to starting her day with Instagram, Slack, and two news apps. “It was like I was behind before I even got out of bed,” she says. The change happened when she decided to do a morning routine without screens for 30 days. The outcome? More power, less stress, and more understanding before a client calls.
The first 60 minutes of your day set the tone for the rest of your day. If you give yourself the time to wake up the right way without screens in your initial hour you can naturally wake up without the high cortisol level from blue light or notifications.
2. How Top Performers Differ From Others
Some successful people like Bill Gates and Oprah Winfrey do not use screens much. Tim Ferriss maintains a journal, Oprah spends time meditating, and Branson takes a bike ride. None of them check emails and in place, they access self-connection, creativity, and mindfulness.
Here’s what you can do:
- Hydrate. Warm water with lemon supports digestion and helps the body.
- Move: Walking, light yoga, and stretches are examples of body activation.
- Reflect: Writing down your gratitude, your intentions, or your goals serves as a journal exercise.
- Grades and meal: Having a calm, distraction free meal not only starts the day on a good note but also lowers inflammation and supports how to improve gut health.
3. Why Your Gut (and Brain) Will Appreciate You
You may not usually think of your phone being connected to your stomach, but they’re unexpectedly connected. High achievers like Bill Gates and Oprah Winfrey thrive in a screen-free routine. Tim Ferriss journals, Oprah meditates, and Richard Branson takes a bike ride.
Possible When you look at a screen for a long time, especially in the morning, and you feel worried, your gut bacteria get out of balance. When cortisol is high, symptoms can manifest as bloating, indigestion, or craving high calorie sugar filled foods.
When you create a screen-free morning routine and structure your time without screens, you eliminate receiving all these spikes, regulate your nervous system, and support gut-brain communication. Add a fiber-based breakfast and you’ve given your digestion a jumpstart.
4. Create Your Own Screen Free Ritual
You don’t have to be a billionaire or monk to start enjoying this benefit. You can start really small. Keep your phone in the other room. Doom scrolling must cease: either read, write, or just gaze into the distance whilst sipping tea.
Here is a simple program you could maybe follow commencing tomorrow:
- When you get up, move your body for 5 minutes.
- I would like you to write down three things you appreciate. It could take you five minutes.
- Now, try having yogurt, oats, or some fruit which would serve as a good breakfast for your tummy. That should take around ten minutes.
- You could also read a book or just sit, feeling the silence for around ten minutes.
- Be consistent. Your body and your brain will adjust and appreciate you for it.
Concluding Thought
Intentionality is a big piece of practicing a screen-free morning routine; it’s less exclusion and more purpose. It’s an impactful way to retake your morning, hone your attention, and even contribute to digestive health. So tomorrow, when you reach for your phone just pause. The quiet may surprise you.