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How to Set Your Day Up for Failure First Thing in the Morning | by Darrell Jackson Jr | Sep, 2024

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Ruin Your Entire Day with This One Thing!

Image created by author using GPT 4.0

We’ve all been there.

Your alarm goes off, you reach over, grab your phone, and before you know it, you’re scrolling mindlessly through social media or emails for way longer than you intended.

It’s easy to fall into this trap, but this habit can sabotage your day before it even begins. If you’re wondering how to set your day up for failure right from the start, staying in bed with your phone is a surefire way to do it.

“Grabbing Your Phone is the Worst Morning Habit”

Instant Overload for Your Brain: The moment you grab your phone, you’re bombarding your brain with an overwhelming flood of information. Whether it’s emails, social media posts, or news alerts, your brain goes from zero to one hundred before it’s even had a chance to fully wake up.

This not only creates stress but also kicks off your day in a reactive mindset, forcing you to respond to things that might not even matter.

The morning should be a time for calm and clarity, but by diving into a digital sea of content, you’re giving away that peaceful moment.

You’re essentially handing your mental focus over to whatever happens to pop up on your screen.

The Momentum Crusher: Staying in bed and scrolling on your phone doesn’t just waste time — it wrecks your momentum for the rest of the day. The longer you stay in bed, the harder it becomes to break the cycle of inaction. You’ll get stuck in a loop of procrastination before your feet even hit the floor.

This is especially damaging if you had plans to start the day with purpose, whether it’s exercising, meditating, or just having a peaceful breakfast. That extra 20 minutes on your phone can throw off your schedule and set a sluggish tone for the hours ahead.

When you start your day by reacting to notifications, you’re giving your attention to whatever demands it first. Whether it’s an Instagram post or an email from work, your mind is now occupied with external distractions. The problem? You haven’t even set your intentions or priorities for the day, but now you’re already distracted by someone else’s agenda.

By the time you decide to get out of bed, you might already feel anxious or behind. That constant low-level stress can persist throughout the day, leading to decreased focus and productivity.

Image created by author using GPT 4.0

Create a Morning Routine that Works for You: The key to avoiding the morning phone trap is building a better routine. It doesn’t have to be anything crazy — just something that gets you out of bed and focused on yourself rather than the digital world. A good routine might involve stretching, drinking a glass of water, journaling, or taking a few moments to plan your day.

Even 10 minutes of intentional action in the morning can create a positive ripple effect for the rest of the day. The goal is to set the tone early, so you’re in control of your time and focus — not your phone.

Leave Your Phone in Another Room: This might seem obvious, but it works. If you use your phone as an alarm, invest in a cheap alarm clock and leave your phone in another room overnight. Without the temptation to scroll, it becomes easier to get out of bed and start your day without distractions.

And if you absolutely need your phone close by for work or emergencies, try putting it on airplane mode until you’re ready to use it intentionally.

Establish Boundaries with Your Phone: Instead of reaching for your phone first thing, try setting clear boundaries for when and how you engage with it in the morning. For example, you could establish a rule where you don’t check your phone for the first 30 minutes after waking up. Use that time to focus on yourself, your goals, and setting a productive tone for the day.

Photo by Velizar Ivanov on Unsplash

How you start your morning has a direct impact on how the rest of your day unfolds. If you want to set yourself up for failure, keep grabbing your phone and stay in bed. But if you’re ready for a change, it starts with a simple decision: leave the phone alone and take control of your morning. A few small adjustments can make all the difference in helping you start the day with focus, clarity, and intention.



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