Have you ever noticed how grabbing your phone first thing in the morning seems like second nature?
You’re not alone. 89% of Americans check their phones within the first 10 minutes of waking up (Reviews.org, 2023). While convenient, this seemingly harmless habit might be sabotaging the most precious moments of your day—both for you and your family.
Let’s explore why unplugging in the morning can lead to better focus, lower stress, and stronger family bonds, and how you can easily implement small changes for a big impact.
Why Mornings Matter
Mornings set the tone for the rest of the day. However, when we wake up and immediately check emails, social media, or urgent messages, we might unintentionally start the day on a stressful note. Here’s how this impacts you and your kids:
1. Your Brain on Notifications
Checking your phone first thing puts your brain into a reactive state. When we see urgent emails or stressful news, our fight-or-flight response is triggered. This sends our nervous system into overdrive, leading to anxiety that can linger throughout the day.
Additionally, email apnea, a term coined by researcher Linda Stone, describes how people unconsciously hold their breath or take shallow breaths when checking emails or urgent messages. This disrupts oxygen flow, further taxing the nervous system (Bustle, 2023).
2. Emotional Fallout
Scrolling through social media first thing in the morning can lead to social comparison, which affects self-esteem and mood (Hefner & Freytag, 2023). Seeing others’ highlight reels when you’re still waking up can set a negative emotional tone, not only for you but also for your kids who might do the same.
3. Neglecting Basic Needs
The morning rush is real. If we’re glued to our devices, we’re less likely to prioritize breakfast, hydration, or mindfulness. Over time, these small delays can affect physical and mental health, leaving us and our children starting the day at a disadvantage.
What Happens When You Unplug?
Imagine starting your day without notifications buzzing or social media feeds drawing you in. Instead, you create space for mindfulness, self-care, and meaningful family interactions. Here’s what you stand to gain:
1) Improved Focus and Clarity
By delaying phone use, you give your brain a chance to fully wake up. This allows you to approach the day with a sense of calm and purpose rather than reacting to external demands.
2) Lower Stress and Anxiety
Without the immediate rush of urgent notifications, your nervous system remains regulated, resulting in reduced stress (Kushlev et al., 2022).
3) Stronger Family Bonds
An unplugged morning creates opportunities for genuine connection. Whether it’s a conversation over breakfast or a walk around the block, these moments strengthen relationships and foster a sense of presence.
How to Create an Unplugged Morning Routine
The idea of unplugging might feel overwhelming, especially in a busy household. The good news? You don’t need to overhaul your entire morning routine. Start small with these practical steps:
1. Begin with 5-10 Minutes
Choose the first few minutes of your morning to stay device-free. Use this time to focus on yourself or your family. Gradually extend the unplugged time as you get comfortable.
2. Replace the Habit
Instead of scrolling through your phone, try engaging in family-friendly activities:
Listen to a podcast while making breakfast.
Do a quick stretch or yoga session as a family.
Take a short walk around the block.
3. Set Up for Success
Minimize the temptation to check your phone by creating an environment that supports your goals:
Keep phones outside the bedroom and use an analog alarm clock.
Create a family charging station where everyone leaves their devices overnight.
Plan simple morning activities in advance, such as preparing a special breakfast together.
What Parents Are Saying
Danielle, a mom of two teens, shared her experience after trying an unplugged morning:"Our mornings used to feel rushed and chaotic, but now, without phones, we have real conversations. The shift has been amazing—our family feels less anxious and more connected."
Imagine starting your day with a clear mind and an open heart. An unplugged morning is not just a way to reduce stress; it’s an invitation to reclaim your family’s time and energy.
The Science Behind It
Sleep Quality: Research shows that smartphone use before and after sleep can negatively impact sleep quality (López-Borrego et al., 2023).
Mindfulness and Stress: Mindful routines can significantly lower stress associated with phone use (Hefner & Freytag, 2023).
Behavioral Impact: Creating device-free habits promotes healthier patterns of attention and presence.
Your Invitation to Try
This is your chance to redefine your family’s mornings. Start small. Observe the changes. Notice how an unplugged routine improves your day-to-day life.
Are you ready to give it a try? Comment below or share your experience with us. Together, we can create mornings that are calmer, more connected, and better for everyone.
For more tips and insights, visit our website or follow us on LinkedIn. Let’s transform mornings, one unplugged moment at a time.
References
American Academy of Sleep Medicine. (2023). Majority of Americans check their phones immediately upon waking up. AASM Sleep Prioritization Survey.
Bustle. (2023). Email apnea: How your breathing changes while checking emails. Bustle.
Hefner, D., & Freytag, A. (2023). Consciously connected: The role of mindfulness for mobile phone connectedness and stress. Media Psychology, 27(4), 503–532.
Kushlev, K., Proulx, J. D., & Dunn, E. W. (2022). Leave your smartphone out of bed: Quantitative analysis of smartphone use and sleep quality. Personal and Ubiquitous Computing, 26(6), 1191–1203.
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