In today’s technology-driven world, the first thing many people reach for upon waking up in the morning is their smartphone. The ping of a new notification pulls our attention immediately, making it difficult to have any calm, intentional time to ourselves first thing in the morning. But research shows that taking some time in the morning before engaging with technology has benefits for our well-being. So how long should you stay off your phone when you wake up?
The drawbacks of morning phone use
Using your phone, checking emails, scanning social media first thing in the morning has some drawbacks:
- It distracts you and can lead to wasted time. If you start your day by getting sucked into aimless browsing, you may have trouble focusing on more meaningful activities later.
- It ruins your calm morning mindset. Morning is a unique time when your mind may be clear and calm. Phone use can interrupt that mindset.
- It stresses you out. Emails, texts, and posts can bring an influx of mental clutter and anxiety first thing in the morning.
- It stimulates your brain too early. The blue light emitted from screens interferes with sleep hormones and circadian rhythms.
For these reasons, staying off your phone in the morning allows you to start the day intentionally and mindfully, without digital distraction.
Benefits of staying off your phone in the morning
If you resist the urge to check your phone first thing, you can enjoy benefits like:
- Better focus – Avoiding distractions leads to better attention and concentration throughout the day.
- Reduced stress and anxiety – You prevent an influx of digital notifications that can spike cortisol and stress levels.
- Improved mood – Morning mindfulness and calm sets a positive tone for the whole day.
- Increased productivity – You’ll have space to plan your day effectively and tackle important projects.
- Healthier choices – Without the draw of social media, you’re less likely to compare yourself to others.
- Better sleep habits – Preventing screen time helps maintain healthy circadian rhythms.
The morning time is a great opportunity to set your intention and mindset, gather your thoughts, engage in self-care rituals, or do meaningful activities like reading, writing, exercising, or meditating. Avoiding your phone helps facilitate this.
How long tech experts stay off their phones
Many tech executives and innovators set a personal example by avoiding phones first thing in the morning. Here’s how long some notable figures stay off their devices after waking up:
| Person | Time without phone |
|---|---|
| Mark Zuckerberg | 1 hour |
| Tim Cook | 1 hour |
| Jack Dorsey | 30 minutes to 1 hour |
| Evan Williams | 1-2 hours |
As you can see, major players in tech make an effort to avoid their devices first thing in the morning, even though technology is central to their work and brands. This speaks to the broader benefits of morning mindfulness.
Tips for staying off your phone in the morning
If you want to reduce phone use after waking up, here are some helpful tips:
- Charge your phone across the room so you have to physically get up to reach it.
- Turn off notifications so you won’t be tempted by pings and buzzes first thing.
- Set your phone on airplane mode while sleeping so there’s nothing new waiting for you.
- Avoid looking at your phone during breakfast or your morning routine.
- Replace phone habits with better morning rituals like reading, writing, stretching, or meditating.
- Gradually increase time without phone starting with 15 minutes and working up from there.
- Find an accountability partner to text when you’ve succeeded in morning phone avoidance.
The key is to develop new habits and routines to replace automatically reaching for your device. Over time, you may find you genuinely prefer leisurely mornings without the compulsion to check your phone constantly.
Apps that help limit phone use
If you need some external motivation to stay off your device, try utilizing an app to lock you out of your phone for set periods of time. Some top-rated options include:
- Freedom – Blocks access to distracting sites and apps.
- Forest – Uses virtual tree planting to discourage phone use.
- Space – Uses focused intervals to limit daily phone time.
- Offtime – Tracks and sets limits for phone and app usage.
Ideal time without phone in morning
So what’s the sweet spot for avoiding your phone after waking up? Research indicates that 60-90 minutes may be ideal.
One study found that using a phone just 30 minutes after waking more than doubled the chances of having a poor quality sleep the next night. 90 minutes was the cutoff time that helped maximize sleep quality.
Other benefits also peak around the 60-90 minute timeframe. Stress hormone levels dip after 60-75 minutes without phone use in the morning. Creative thinking and problem solving abilities also improve most dramatically after this period of avoiding distractions.
Ultimately, the ideal duration comes down to individual factors like your personal habits, morning routine, willpower, and responsibilities. Start small with 15-30 device-free minutes and gradually increase from there.
Customize the ideal time for you
To determine your ideal timeframe for avoiding your phone in the morning, consider:
- Your overall sleep needs and patterns
- Responsibilities like child or pet care
- Morning habits like exercise, meditation, journaling
- Level of smartphone addiction and ability to detach
- Whether you need to coordinate with family or roommates
60-90 minutes may be a goal to work towards depending on your unique context and lifestyle. Customize based on what leaves you feeling focused yet balanced and responsible.
Conclusion
In conclusion, avoiding your phone for 60-90 minutes after waking up is ideal for most people to promote better sleep, reduce anxiety, boost focus and creativity, and form healthier digital habits. But customize based on your own needs and gradually work up to find the smartphone-free morning duration that’s right for you.
The key is being intentional about how and when you engage with your devices, rather than mindlessly reaching for your phone first thing. Prioritizing meaningful morning activities instead of defaulting to screens can transform the tone of your whole day.