No phone in the morning

Daily action

Start the day with an activity away from your phone before using the phone.

Day plan

1. Day 1: choose a place for your phone away from the bed.
2. Day 2: add a glass of water or daylight.
3. Day 3: notice the first urge to check your phone.
4. Day 4: extend the phone-free window by 5 minutes.
5. Day 5: prepare the morning the evening before.
6. Day 6: compare your level of calm with day 1.
7. Day 7: decide whether you want to keep this habit.

Safety

1. Stop if the experiment makes your condition or safety worse.
2. Do not treat the result as a diagnosis.
3. In a crisis, use local emergency or crisis support.

How to summarize

At least 5 of 7 days with a minimum of 30 phone-free minutes in the morning.