Months ago, I was listening to a podcast where the guest suggested we implement a PHONE-FREE 30 into our morning and evening routines. Ideally we'd all have the time and willpower to do a phone-free 60, and I hope to build towards that goal over time.
Who knew that one tiny tweak to my routine would legitimately change my life?
I now recommend this small tweak to EVERY single one of my clients, so let me break it down for you. Likewise, I also encourage you to check out my Morning & Evening Routines Workshop where we dive in even more deeply!
What exactly is a phone-free 30?
This is simply dedicating (at least) the first 30 minutes of your day and the last 30 minutes before going to sleep off of your phone. I likewise extend this to basically all electronics, especially my laptop, as it serves the same purpose.
If your first instinct in the morning is to grab your phone and check social media or email, this simple rule of thumb is about to change your life.
Likewise, if you're a bedtime scroller, you may not love this idea at first, but I'm here to tell you that committing to this new habit will significantly improve your sleep, stress and more.
Why should I care?
From a biological/physical health perspective, our phones (containing social media, email or anything else) are both extremely activating for the brain AND extremely addictive.
How can you possibly start your day off right when the first moments of consciousness are filled with your frenemy's *fabulous* vacation photos or snarky messages from a coworker? Energetically, this is just not the vibe we're going for, right?
Likewise, how can we expect our brains to wind down and prepare for a relaxing, deep sleep when prefaced with 45 minutes of your TikTok for you page?
How does this benefit me?
When you begin to limit such intense external stimuli, you allow your body to do what it's supposed to do.
The hormone cortisol is supposed to rise to its highest point in the morning and decrease as the day goes on, while the hormone melatonin slowly increases as the day goes on, peaking at night (aka why we get sleepy).
When we use technology before bed, the blue light and overall stimulation decreases melatonin production, making it harder to fall and stay asleep.
Likewise, it can cause cortisol to spike beyond the "normal" range, causing us to feel more anxious throughout the day.
A phone-free 30 will allow for greater hormonal balance, not to mention you'll feel grounded and set up for a happier, more productive day AS WELL AS a more peaceful, restful night's sleep.
How do I implement this into my routine?
It seems straightforward enough, but I know that staying off of our devices is easier said than done.
I personally use my phone as my alarm, so I'll turn it off in the morning then use this time for my morning routine. I brush my teeth, change into workout clothes, let the dog out, make coffee, put the dishes away, feed the dog, do my 10 minute meditation and daily devotional.
Once I've completed these small tasks, THEN I'll allow myself to get on my phone and start my day.
Likewise, in the evening, I'll use my phone-free 30 to clean up my space, make a to-do list for the next day, do my skincare routine and then hop into bed.
Use this opportunity to dedicate your energy to your AM & PM routines, and soon you won't even think about your phone, I promise.
Excited to give it a try this week? Let me know how it goes!
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