How to Stop Scrolling in the Morning? Build a Better Morning Routine
The alarm rings at 7:30 AM, yet by 10, you’re still in bed. Where did all the time go? It’s a question many of us ask but struggle to answer.
Wellbeing
Wellbeing
Wellbeing
Jun 12, 2025
5 min
Even if your alarm is set for 7, you’re never up that early. Instead, you pick up your phone and start scrolling. "So much wasted time," you think. But that time hasn’t vanished—it’s just been sucked into your phone. Conveniently sitting on your bedside table, it doubles as your alarm clock in the morning, your e-reader at night, and even your TV for late-night binge-watching.
According to a 2019 YouGov study, the first thing we do upon waking is check our phones—even before grabbing a coffee! And for what? To check emails (60%), browse the web (58%), or scroll through social media (52%).
Why Scrolling in the Morning is a Problem
Health Impacts
The blue light from your screen disrupts your circadian rhythm, making it harder for your body to wake up naturally. Early phone use can also spike cortisol (the stress hormone), leaving you feeling more anxious throughout the day.
Productivity Disadvantages
Starting your day with distractions derails focus and sets a passive tone for your morning. Research shows that morning phone use increases "attention residue," where your brain struggles to concentrate after switching tasks. Instead of being proactive, you become reactive to notifications and endless scrolling.
Mental Health Concerns
Social media often triggers comparison, which can harm your self-esteem before you even step out of bed. Psychologists warn that dopamine-driven habits like scrolling reinforce unhealthy cycles of instant gratification, making it harder to engage in more meaningful activities later.
Even if your alarm is set for 7, you’re never up that early. Instead, you pick up your phone and start scrolling. "So much wasted time," you think. But that time hasn’t vanished—it’s just been sucked into your phone. Conveniently sitting on your bedside table, it doubles as your alarm clock in the morning, your e-reader at night, and even your TV for late-night binge-watching.
According to a 2019 YouGov study, the first thing we do upon waking is check our phones—even before grabbing a coffee! And for what? To check emails (60%), browse the web (58%), or scroll through social media (52%).
Why Scrolling in the Morning is a Problem
Health Impacts
The blue light from your screen disrupts your circadian rhythm, making it harder for your body to wake up naturally. Early phone use can also spike cortisol (the stress hormone), leaving you feeling more anxious throughout the day.
Productivity Disadvantages
Starting your day with distractions derails focus and sets a passive tone for your morning. Research shows that morning phone use increases "attention residue," where your brain struggles to concentrate after switching tasks. Instead of being proactive, you become reactive to notifications and endless scrolling.
Mental Health Concerns
Social media often triggers comparison, which can harm your self-esteem before you even step out of bed. Psychologists warn that dopamine-driven habits like scrolling reinforce unhealthy cycles of instant gratification, making it harder to engage in more meaningful activities later.
Even if your alarm is set for 7, you’re never up that early. Instead, you pick up your phone and start scrolling. "So much wasted time," you think. But that time hasn’t vanished—it’s just been sucked into your phone. Conveniently sitting on your bedside table, it doubles as your alarm clock in the morning, your e-reader at night, and even your TV for late-night binge-watching.
According to a 2019 YouGov study, the first thing we do upon waking is check our phones—even before grabbing a coffee! And for what? To check emails (60%), browse the web (58%), or scroll through social media (52%).
Why Scrolling in the Morning is a Problem
Health Impacts
The blue light from your screen disrupts your circadian rhythm, making it harder for your body to wake up naturally. Early phone use can also spike cortisol (the stress hormone), leaving you feeling more anxious throughout the day.
Productivity Disadvantages
Starting your day with distractions derails focus and sets a passive tone for your morning. Research shows that morning phone use increases "attention residue," where your brain struggles to concentrate after switching tasks. Instead of being proactive, you become reactive to notifications and endless scrolling.
Mental Health Concerns
Social media often triggers comparison, which can harm your self-esteem before you even step out of bed. Psychologists warn that dopamine-driven habits like scrolling reinforce unhealthy cycles of instant gratification, making it harder to engage in more meaningful activities later.
Your Phone, Your Rules.
Block apps. Limit time. Grow better habits. Endless possibilities.
Try for free
Your Phone, Your Rules.
Block apps. Limit time. Grow better habits. Endless possibilities.
Try for free
Your Phone, Your Rules.
Block apps. Limit time. Grow better habits. Endless possibilities.
Try for free
Actionable Steps to Stop Morning Scrolling
#1 - Schedule a "Mindful Morning" Session on Jomo
The goal isn’t to ban phone use entirely but to regulate it so your phone remains a tool, not a source of addiction. To do this, block distracting apps in the morning while keeping essential ones like alarms or messaging accessible.
Here’s how to set it up on Jomo (available for iPhone, iPad, and Mac):
Go to Rules > + > Recurring Session.
Personalize the title and emoji (e.g., 🥐 Mindful Morning).
In the "Block" section, select the apps or content you want to block.
Enable Strict Mode and turn off breaks.
Under "Timing," choose "Scheduled." Pick the days and time range (e.g., weekdays from 6 AM to 8 AM).
Confirm by tapping "Schedule."
#2 - Create a Phone-Free Morning Routine
To break free from your phone in the morning, try these two strategies:
Don’t use your phone as an alarm clock. Keep it away from your bedside. Instead, invest in a traditional alarm clock (starting at $10 on Amazon).
Find screen-free activities for your mornings. This doesn’t mean doing something extreme. Pick up a book or magazine, do some stretches, meditate for five minutes, practice breathing exercises, or jot down a to-do list for the day.
It might feel strange at first, but with time, it’ll become your new normal.
#3 - Set Boundaries with Nighttime Use
What you do at night affects your mornings. If you’re watching content late into the night, you’ll struggle to wake up and may end up staying in bed longer. To improve your mornings, pay attention to your nighttime habits:
Avoid overly stimulating activities before bed. Watching a series is tempting, but past a certain hour, it’s hard to stop. Many shows end with cliffhangers, keeping you hooked. So, avoid binge-watching at night. Remind yourself: it can wait until tomorrow! The content isn’t going anywhere.
Engage in slow, calming activities. Read, knit, or watch a documentary (if nothing else appeals). The idea is to lull your brain into a relaxed state, making your eyes naturally close.
#4 - Track Your Progress
On Jomo, the longer your rule stays active, the more your streak grows! It’s a fun way to challenge yourself and stay motivated. Personally, we’ve had our rules in place for ages, and they’ve made a real difference. (Yes, Jomo really works!)
Morning scrolling might seem harmless, but it’s costing you your health, productivity, and peace of mind. By avoiding it and using tools like Jomo’s “Mindful Morning” session, you can build a healthier routine and start your day on the right foot. Take the first step today—download Jomo and reclaim your mornings.
Actionable Steps to Stop Morning Scrolling
#1 - Schedule a "Mindful Morning" Session on Jomo
The goal isn’t to ban phone use entirely but to regulate it so your phone remains a tool, not a source of addiction. To do this, block distracting apps in the morning while keeping essential ones like alarms or messaging accessible.
Here’s how to set it up on Jomo (available for iPhone, iPad, and Mac):
Go to Rules > + > Recurring Session.
Personalize the title and emoji (e.g., 🥐 Mindful Morning).
In the "Block" section, select the apps or content you want to block.
Enable Strict Mode and turn off breaks.
Under "Timing," choose "Scheduled." Pick the days and time range (e.g., weekdays from 6 AM to 8 AM).
Confirm by tapping "Schedule."
#2 - Create a Phone-Free Morning Routine
To break free from your phone in the morning, try these two strategies:
Don’t use your phone as an alarm clock. Keep it away from your bedside. Instead, invest in a traditional alarm clock (starting at $10 on Amazon).
Find screen-free activities for your mornings. This doesn’t mean doing something extreme. Pick up a book or magazine, do some stretches, meditate for five minutes, practice breathing exercises, or jot down a to-do list for the day.
It might feel strange at first, but with time, it’ll become your new normal.
#3 - Set Boundaries with Nighttime Use
What you do at night affects your mornings. If you’re watching content late into the night, you’ll struggle to wake up and may end up staying in bed longer. To improve your mornings, pay attention to your nighttime habits:
Avoid overly stimulating activities before bed. Watching a series is tempting, but past a certain hour, it’s hard to stop. Many shows end with cliffhangers, keeping you hooked. So, avoid binge-watching at night. Remind yourself: it can wait until tomorrow! The content isn’t going anywhere.
Engage in slow, calming activities. Read, knit, or watch a documentary (if nothing else appeals). The idea is to lull your brain into a relaxed state, making your eyes naturally close.
#4 - Track Your Progress
On Jomo, the longer your rule stays active, the more your streak grows! It’s a fun way to challenge yourself and stay motivated. Personally, we’ve had our rules in place for ages, and they’ve made a real difference. (Yes, Jomo really works!)
Morning scrolling might seem harmless, but it’s costing you your health, productivity, and peace of mind. By avoiding it and using tools like Jomo’s “Mindful Morning” session, you can build a healthier routine and start your day on the right foot. Take the first step today—download Jomo and reclaim your mornings.
Actionable Steps to Stop Morning Scrolling
#1 - Schedule a "Mindful Morning" Session on Jomo
The goal isn’t to ban phone use entirely but to regulate it so your phone remains a tool, not a source of addiction. To do this, block distracting apps in the morning while keeping essential ones like alarms or messaging accessible.
Here’s how to set it up on Jomo (available for iPhone, iPad, and Mac):
Go to Rules > + > Recurring Session.
Personalize the title and emoji (e.g., 🥐 Mindful Morning).
In the "Block" section, select the apps or content you want to block.
Enable Strict Mode and turn off breaks.
Under "Timing," choose "Scheduled." Pick the days and time range (e.g., weekdays from 6 AM to 8 AM).
Confirm by tapping "Schedule."
#2 - Create a Phone-Free Morning Routine
To break free from your phone in the morning, try these two strategies:
Don’t use your phone as an alarm clock. Keep it away from your bedside. Instead, invest in a traditional alarm clock (starting at $10 on Amazon).
Find screen-free activities for your mornings. This doesn’t mean doing something extreme. Pick up a book or magazine, do some stretches, meditate for five minutes, practice breathing exercises, or jot down a to-do list for the day.
It might feel strange at first, but with time, it’ll become your new normal.
#3 - Set Boundaries with Nighttime Use
What you do at night affects your mornings. If you’re watching content late into the night, you’ll struggle to wake up and may end up staying in bed longer. To improve your mornings, pay attention to your nighttime habits:
Avoid overly stimulating activities before bed. Watching a series is tempting, but past a certain hour, it’s hard to stop. Many shows end with cliffhangers, keeping you hooked. So, avoid binge-watching at night. Remind yourself: it can wait until tomorrow! The content isn’t going anywhere.
Engage in slow, calming activities. Read, knit, or watch a documentary (if nothing else appeals). The idea is to lull your brain into a relaxed state, making your eyes naturally close.
#4 - Track Your Progress
On Jomo, the longer your rule stays active, the more your streak grows! It’s a fun way to challenge yourself and stay motivated. Personally, we’ve had our rules in place for ages, and they’ve made a real difference. (Yes, Jomo really works!)
Morning scrolling might seem harmless, but it’s costing you your health, productivity, and peace of mind. By avoiding it and using tools like Jomo’s “Mindful Morning” session, you can build a healthier routine and start your day on the right foot. Take the first step today—download Jomo and reclaim your mornings.
© Credits
Illustrations by Lummi.
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The Joy Of Missing Out
© Crafted in Europe. All rights reserved to Jomo SAS, 2025
The Joy Of Missing Out
© Crafted in Europe. All rights reserved to Jomo SAS, 2025
The Joy Of Missing Out
© Crafted in Europe. All rights reserved to Jomo SAS, 2025