Phone-free morning routine
A 15-minute plan to start your day without automatic scrolling.
Short answer#
Your first 30 minutes shape your attention for the rest of the day.
10-15 minute routine#
- Minute 0-2: water + breathing
- Minute 3-7: one-line intention
- Minute 8-12: one offline action (walk, stretch, paper reading)
Key rule#
Keep your phone out of reach until one useful action is complete.