Morning & Night Time Routines to Cut Down on Screen Time: Begin and End Your Day with Intention

Morning & Night Time Routines to Cut Down on Screen Time: Begin and End Your Day with Intention

Introduction:

Most people start and end their day by reaching for their phone.
Whether it’s checking messages before they even wake up or scrolling through videos before going to sleep, these routines quietly take a toll on your energy, sleep, and focus.

If you’re aiming to limit how much time you spend on your phone, your morning and evening habits are a great place to begin.
In this article, we’ll share easy but effective steps to help you stop picking up your phone as soon as you wake up or falling asleep to TikTok videos.

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Morning Routine to Cut Down on Screen Time
1.
Keep Your Phone Out of Your Room
Start by charging your phone outside your bedroom.
Use an old alarm clock instead. It’s simple and less tempting.

This one action alone can cut your screen time by 1 to 2 hours each day.

2.
Don’t Check Your Phone for the First 30 to 60 Minutes
That quick scroll in the morning raises your stress levels and keeps you distracted before your brain is fully awake.

Instead, try these:

Make your bed

Drink some water or herbal tea

Write in a journal or list things you’re grateful for

Do some light stretching or a 5-minute meditation

You’ll feel more balanced and ready to start your day, without the distraction of your phone.

3.
Plan Your Day on Paper
Skip your digital to-do list.
Write down your top 3 tasks on a physical notepad. This helps you stay focused and avoids spending too much time on your device.

Tip: Use a habit tracker to help build your new morning routine.

4.
Listen to Audio (Without Looking at a Screen)
If you enjoy morning stimulation, choose:

A short podcast

A soothing music playlist

A guided meditation

Audio can satisfy your brain without pulling you into endless screen time.

Nighttime Routine to Cut Down on Screen Time
1.
Set a Screen Time Limit
Pick a time each night to stop using your screen (ideally one hour before bed).
Set a reminder or alarm to help you wind down.

No emails, no scrolling, no watching shows in bed.

2.
Use Night Shift or Blue Light Filters (If You Must Use Your Phone)
If you need to use a device at night, try:

Night Shift (iPhone) or Night Mode (Android)

F.
lux or Iris for your computer

These options reduce blue light and help you prepare for sleep.

3.
Create a Screen-Free Wind-Down Routine
Replace phone use with activities like:

Reading a physical book

Writing in a journal about your day

Doing gentle stretches or yoga

Trying breathing exercises or sleep meditation

This helps your body understand it’s time to rest and recharge.

4.
Make Your Bedroom Tech-Free
If possible, keep all screens out of your bedroom, including your TV.
Your brain will start to see the room as a place for relaxation and not for entertainment.

Bonus: You’ll sleep more deeply and feel more rested when you wake up.

Pro Tip: Add These Habits Gradually
Don’t try to change everything at once.
Start with one morning habit and one evening habit this week. Once those become routine, add more.

Habit stacking is effective because it builds momentum without resistance.

Final Thoughts
Your morning and evening routines are important.
They shape your mindset, emotions, and daily performance. By limiting screen time during these times, you create space for peace, clarity, and purpose.

Start and end your day with presence—not pixels.

Coming Next:
“Top 5 Digital Detox Apps to Block Distractions and Improve Focus”
Ready to take control of your tech use?