Chapter 1: The Morning Dilemma

There are essentially two types of mornings: those that pave the way for success and those that lead to wasted time. The key difference lies in whether you operate from an active or reactive mindset.

When you're in an active mode, you take charge of your morning. You might meditate, journal, read, spend quality time with family, or simply savor your coffee in tranquility—focusing on what truly matters to you. In contrast, when you're reactive, you allow external pressures to dictate your actions—responding to messages, stressing over the news, and dealing with work emergencies. In this mode, you prioritize others' needs over your own.

“How you start your day is how you live your day. How you live your day is how you live your life.”

— Louise Hay

Neuroscientist Dr. Andrew Huberman emphasizes that one of the worst habits after waking up is to linger in bed scrolling through your phone. This behavior not only squanders precious time but also disrupts your circadian rhythm and shifts you into a reactive state. I had managed to avoid this trap for a long time, but two months ago, I began to falter.

The issue with detrimental habits is that they often go unnoticed. What began as a few harmless minutes of scrolling quickly escalated into thirty minutes of lost time. My attempts to resist were in vain—cheap dopamine had me ensnared. I wasn’t alone in this struggle; studies reveal that 62% of individuals check their phones within 15 minutes of waking up. I was among them, until I decided to say “no more” and transformed into a morning productivity powerhouse.

Chapter 2: What Doesn't Work

Half-hearted solutions yield subpar outcomes. For weeks, I relied on sheer willpower, disconnected my internet, and placed my phone out of reach. I felt like a lovesick teenager eagerly awaiting a message. Regardless of my efforts, I kept checking my phone.

The reality was clear—I needed my phone for practical reasons. I used it to set my alarm, meditate, and listen to podcasts. Once it was in my hand, temptation would inevitably win, and I'd descend into distraction.

Instead of being enslaved by technology, I outsmarted it, reducing my morning routine time significantly. Here’s how I accomplished this.

My shopping expedition (15 minutes round trip) began with a determined stride into the store, where I inquired about the most economical smartphone available. The clerk handed me a Redmi A1, priced at 2700 baht (approximately $80).

“Does it have Bluetooth and WiFi?” I asked.

His look of disbelief mirrored my own—“Yes, of course.” “Great, I’ll take it.”

After a mere 60 seconds of shopping and a 15-minute scooter ride, my plan was in motion.

Chapter 3: Setting Up for Success

Once home, I unpacked the phone and got to work. I downloaded Spotify and Insight Timer—essential apps for my morning routine—logged into my accounts, uninstalled all unnecessary apps, turned off notifications, and installed an app blocker for those I couldn't remove. I connected my Bluetooth headphones and set my morning alarms.

This quick setup resulted in a simple phone designed solely to help me wake up, meditate, and listen to podcasts. I moved the charger for my primary phone to a hidden corner of the kitchen, ensuring that I wouldn’t touch it until lunchtime the next day.

The transformation was completed, exceeding my expectations.

How to Stop Wasting Time on Your Phone

This video explores strategies to minimize phone distractions and enhance productivity after waking up.

Chapter 4: A New Morning Routine

Sometimes, forcing yourself into beneficial habits is necessary. On the first day with my new phone, my dopamine-starved brain instinctively searched for entertainment. However, I had intentionally made the new device as dull as possible. Faced with an unexciting phone screen, I had no choice but to follow through with my morning routine.

This set-and-forget solution—costing just $80 and taking 30 minutes to implement—has effectively doubled my morning productivity.

Additionally, my new setup reduced my phone usage throughout the day. With my primary device tucked away in the kitchen, I was no longer tempted to check it—out of sight, out of mind. An evening alarm now reminds me to turn it off and hide it, preventing me from scrolling through memes until the early hours.

Chapter 5: Key Takeaways

This experiment has taught me three essential lessons:

1. Environmental Design Matters: Your surroundings have a significant impact on your behavior. To change your actions, modify your environment.
2. Habits Take Time: It took several weeks before I no longer missed morning scrolling. Now, waking up and getting things done feels like the new normal. While research suggests it can take between 18 to 254 days to form a habit, I found that a few weeks were sufficient for me.
3. Morning Sets the Tone: The energy I carry throughout the day is influenced by my morning routine. Instead of losing focus to constant phone checks, I now concentrate on my priorities.

Take charge of your mornings. Stay proactive instead of reactive. Begin your day positively, and the rest will follow.

How To ACTUALLY Stop Wasting Time On Your Phone And Get More Done

This video offers practical advice on minimizing phone distractions and maximizing productivity throughout the day.