PROTOCOL
No phone in the morning
Reduce the morning urge to scroll and regain your first decision of the day.
Steps
- Leave your phone outside the bedroom or place it face down and out of reach.
- After waking up, do one simple offline activity: drink water, get daylight, move or write a note.
- Write your intention for the day in one sentence.
- Only after the first activity decide whether you actually need the phone.
- In the evening, note whether the morning felt calmer.
Safety
- Do not disconnect your phone if you need to remain reachable for something genuinely important. Keep emergency exceptions enabled.