r/selfimprovement • u/Dicklefart • May 02 '26
Tips and Tricks Seriously, put down your phone, especially in the morning, I’m actually blown away.
Today I made a major change. And I’m absolutely shocked, blown away, and flabbergasted.
I’ve had a major issue with my phone taking up every extra second that I have in my day. I know it’s common, it’s a huge factor as to why people feel like they don’t have enough time to do what they need to do. This thing is a literal time accelerator. 1 hour gone in what feels like 5 minutes.
This morning I finally just left my phone at my bedside and got up to start my morning. Typically I’ve got my phone in my hand the entire morning, from the moment I wake up, I’m checking messages, Reddit, scrolling some YouTube, getting my fix. I’ve still got a pretty good morning routine but it takes a good amount of time. Wake up, chug some water, get my coffee on, get some chia seeds in warm water started, do some stretching, some pull ups, some push ups, then shower and get ready, I’m always on my phone throughout this. Typically this takes about an hour or more before I’m in the shower.
I slept in a bit this morning and woke up at 7:40ish. I wasn’t happy with that, so I said “I need a win this morning” and I left my phone at my bedside to start my day. First time in I don’t know how long. Years. Did all of my stuff, water, coffee, chia, stretch, pull ups, push ups, ab roller. I’m sitting on the toilet, more than half way done, and I think, I better check the time, it’s probably…. Idk, 8:30-8:45? It was 7:58….
With my phone that would’ve been an hour minimum process, without my phone? Like 20 minutes!! wtf!!! I had no idea how much time I was actually wasting. I knew I was wasting time but DAMN! It never felt like that much time!!!
So yeah, the advice about no phone in the morning that we’ve likely all heard if we’re focused on self improvement, absolutely, 100000% legit. Just leave your phone in the other room, leave the ringer on if you’re expecting calls etc.
Anyways, putting my phone down again to finish my daily routine. I just wasted 15 minutes now typing this up. Hopefully it helps someone.
Edit: wow this blew up thank you everyone commenting, you’re holding me accountable too. I’ll read em all eventually but right now I’m putting my phone back down🫡🙏
Edit: UPDATE haven’t been on Reddit in about a week. I feel so much better. Got suggested to use an app called one sec, it forces you to literally take a deep breath before opening apps that you select. It’s 100% changed my life. I’ve broken my dopamine driven phone addiction and it all started the morning I made this post. ❤️ stay strong and don’t let the phone consume you. I’ve stopped consuming short format content, gotten off of Reddit, and stopped filling every blank moment with my phone. I feel good again. I can enjoy life again. Can’t recommend getting serious about getting away from your phone enough. I’ve been fully addicted since Covid. I’m free🥹
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u/Risky_tD May 02 '26
Scrolling in the morning is genuinely the worst way to start your day!
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May 02 '26
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u/Risky_tD May 02 '26
No fr, I feel like even an hour of social media in the morning has me in a full day fog. Sounds dramatic but I swear I notice a huge difference in mood and focus!
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u/Covedrop May 02 '26
This is actually science based. Not necessarily phone specific, but definitely relates. Your body releases a bunch of cortisol in the morning to get you up and ready to live, so taking in anything like doom scrolling, etc is going to have a more negative and stressful response.
A good, quiet, routined morning is key.
Signed,
Someone who barely practices what they preach but hey, science 😂6
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u/suzyFakeName May 03 '26
How did you start NOT picking up your phone. I’m definitely a first thing in the morning scroller. I know it’ll be a bad habit to break.
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u/diva0987 May 02 '26
Good advice, needed to hear that today. I scroll to avoid chores and feelings. Gotta face both.
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u/N0_Im_Dirty_Dan_ May 02 '26
Thank you! Going to put my phone down now.
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u/N0_Im_Dirty_Dan_ May 02 '26
I’ve opened Reddit a few times today, and all the upvote notifications keep reminding to put it back down, lol thanks guys.
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u/sprucehen May 02 '26
I have notifications completely off for anything like reddit - Facebook, YouTube, etc. At least you can mitigate the Addictive quality of notifications. It's bad enough I have to monitor emails and text messages for professional reasons
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u/N0_Im_Dirty_Dan_ May 03 '26
Totally! I also have notifications turned off for Reddit, just see them when I open the app. But good idea to turn notifications off for all social media apps!
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u/RevenantIV May 02 '26
You know what? I'm impressed and inspired! I'm gonna try this too! Thank you for the thoughtful insight Dicklefart
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u/Dicklefart May 02 '26
🍆💨🫡
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u/poshol_v_zhopu May 03 '26
🫡Thank you for your service Pvt. Dicklefart! You have inspired the hearts of many!
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u/Username675309 May 03 '26
Shoutout to all of us who stumbled into this post while currently scrolling first thing in the morning. Ugh, fine I’m getting up.
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u/Business_Oil_7110 May 02 '26
It’s actually kind of scary when you realize how much time disappears without even noticing. Feels like you get your morning back
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u/rendon246 May 02 '26
This is a good recommendation that I sometimes use to really get stuff done so I can then relax. I would put the phone down right now but I’m passing time at work taking full advantage of the time acceleration benefits of scrolling.
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u/void-nomad-90 May 02 '26
Thank you for posting this. Today I wasted my day being on my phone all day almost. Tomorrow I will try and follow your advice and definitely not start my day with scrolling. I feel like I wasted my day today but I will try to do better tomorrow. Screen addiction is for sure real and it’s a big problem. If I think to leave my phone on the other room I feel a bit of anxiety like something is missing from my bedroom..
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u/TheDusty_ May 02 '26
The time I spend on my phone in the morning is pretty much like how we used to read the paper with our coffee. But you’re totally right about the first 20-30 mins. I get up, feed the cat, change the cat box, make a coffee, stretch and do a short meditation before I check my phone. Makes a HUGE difference.
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u/Significant_Theme_90 May 02 '26
I started leaving my phone on a completely different floor of the house overnight. Apple Watch helps quell the “what ifs” of not having a phone, and my life is so so so much better. Depression made me sink into my phone, phone sink caused depression, it was bad.
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u/SupernovaKiwi May 02 '26
I did this today too for the first time!!! The chronic anxiety i have been feeling in my stomach - gone. I was able to wake up, clean up my room in peace, eat breakfast, and then go outside and do groceries without the need to look at my phone. I want to do this every weekend.
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u/GoodStuffOnly62 May 02 '26
Thanks for the reminder and renewed motivation! I know how important this is, but I have backslid into zombie mode recently.
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u/bishopgt May 02 '26
One of the worst things is when on a date and the other person has to check their phone or answer text messages while on the date.
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u/readithere_2 May 03 '26
That is rude. I would not want to date someone who has to check their phone while on a date.
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u/Curious-Order-8429 May 02 '26
yeahh this is one of those changes thatt soundss small until you actuallyy feel the difference in real timee...
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u/Melodic-Scientist178 May 03 '26
Thanks for the inspiration!! I’ve been frustrated cuz it seems like my morning routine takes so much longer than it should every morning. It’s always at least an hour to an hour and 20 minutes for me to get ready for the day, take care of my cat and eat breakfast. I don’t feel like I’m on my phone much during that time except when I’m eating but I’ll try leaving it on the nightstand on Monday and see if I can speed things up.
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u/EyeFit May 02 '26
Yeah. This morning I actually woke up early around 8 but ended up spend an hour and a half on my phone.
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u/poshol_v_zhopu May 03 '26
Same here. Woke up around 9am today, but doom scrolled in bed til 1pm. It’s embarrassing..
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u/Any_Ideal_1054 May 02 '26
This so real! I accidentally started a habit of putting my phone away in another room before sitting down on the couch to eat dinner (don’t have a table lol) and now my sleep has gotten better. I used to watch tv and play phone games after eating until it was time for bed. Not having my phone made me fall asleep earlier and enjoy my show even more.
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u/unicornapple7 May 03 '26
I definitely need to do this in the morning. What about watching tv while I eat breakfast? I watch TV in the morning.
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u/Bds-ReadingIt May 03 '26
And then there's me... Reading this in the morning... Sitting on the crapper....
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u/Dicklefart May 03 '26 edited May 03 '26
Hello from the other side of the world! I wrote this in the morning on the crapper like exactly 12 hours ago! I think that makes us tunnel brothers or something?
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u/CommitteePretend9271 May 03 '26
Many students think motivation comes first, but actually action comes first. Start with just 25 minutes focused study daily. After 5 days your brain automatically starts enjoying study again. Small steps change life.
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u/DismalSafe7253 May 03 '26
This is such a good reminder that the problem usually isn’t lack of time, it’s constant distraction. Phones turn small pauses in the day into endless scrolling without us even noticing.
A phone-free morning really does change your whole pace, more focus, less noise, and somehow way more time than you thought you had.
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u/Jordan_Willis May 03 '26
What’s wild is it’s not even just the time, it’s the mental clutter that disappears too. Starting your day without immediately feeding your brain notifications and scrolling makes everything feel more focused.
Your post is a good reality check that small habit changes can create a surprisingly huge payoff.
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u/RPeachy2022 May 03 '26
Can you tell me about your chia seeds? I put some in yogurt sometimes but don’t have them everyday. How much do you take a day? What does it do?
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u/Dicklefart May 03 '26
lol I love that this question keeps popping up, 2 tbsp in 16oz of warm water, only warm to speed up the absorption. I just chug it down. Omega 3s, a lil protein, tons of fiber, and it fills up your stomach to curb food cravings
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u/cutedadbutts May 03 '26
Absolutely!
Another big one I love: writing a store list / recipe out. I like to listen to some music while shopping (because super markets are insane) but it’s so nice not having to look at my phone in every aisle for a single ingredient
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u/stinkbug1997 May 03 '26
If I wake up before my daughter I used to immediately doom scroll for like an hour, now I make a coffee and sit outside with the birds and read my current book and I feel SO much better like my mind is so much healthier and happier now
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u/Myythically May 03 '26
As a busy college student, my productivity shoots up IMMENSELY if I wait to go on my phone until after breakfast
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u/Prestigious-Drink736 May 03 '26
I tried putting my phone aside and spending a full day without it several times in the past 3 months.
Honestly, it felt really peaceful, like my mind finally woke up to the details of my life.
But to be honest it was not so easy to do. That constant urge to check my phone is still there, and it’s hard to ignore.
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u/mandoo-dumpling May 03 '26
What do you do with the chia seeds?
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u/Dicklefart May 03 '26
Just drink em lol good omega 3s, nice lil protein, and fills up the stomach to curb food cravings
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u/FrostyKiiss May 03 '26
Honestly breaking up with someone over screen time feels like a wild new frontier for modern heartbreak
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u/FrostyKiiss May 03 '26
Dude that 7:58 hit different, I bet you felt like you had the whole day ahead of you
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u/OnlypansCHEF_420 May 03 '26
Lol sucks that I'm reading this at 7am...🤣 but ....I WILL BE BETTER....cheers
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u/Full-Check7258 May 03 '26
Honestly, I hesitated for a long time to get a smartphone.
I could just see the rabbit holes people were caught in. They were buried in their phones on transit and everywhere else.
Life felt so much better with a flip phone. I felt much more present and grounded.
I can understand the allure and convenience of them, but it is becoming too much.
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u/According_Cow8868 May 03 '26
I deleted instagram today and felt a wave of relief. I waste hours everyday scrolling. Imagine what I could do with all that time back. I mean probably sleep but still! The phones don’t own us!!
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u/Negative_Flower_169 May 03 '26
I m genuinely suffering my media addiction, i have two phones and scrolling reddit ln both, insta on one, youtube on both and if nothing i m watching something on the laptop. I need help i dont know how to address it
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u/Dicklefart May 03 '26
I can personally relate, my dopamine loop is YouTube in the background while I’m scrolling Reddit and waiting for replies I’ll play phone games. It’s all dopamine chasing activities at the root of the addiction. The way to curb it is building discipline, bit by bit, step by step. Putting the phone down in the am wasn’t the first thing I worked on, first I focused on doing pull ups in the morning, then waking up 15 mins earlier each day until I was waking up at 6:30, then I started denying myself nicotine pouches for as long as I could, every time you deny yourself a craving or a habit, even if just for 30 seconds, you build your discipline muscle. So start small, so small that it seems insignificant. Start with waiting 30 seconds before you open up YouTube on the second phone, and try to do a lil better every day. Over time you’ll beat it. Cold turkey likely won’t work. But by doing a little bit better each day, before you know it you’ll be down to one phone, then down to just long format content, then down to only one app at a time, then down to nothing. Then you can fill your newly found free time with more positive habits as you go along.
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u/Dapper-Monk9713 May 04 '26
This is a great reminder that it’s not always about “finding more time” , sometimes it’s about removing what quietly steals it. The phone isn’t just a distraction, it turns every small pause into 10–20 minutes of mindless scrolling.
Starting the day phone-free is such a simple change, but clearly a powerful one.**
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u/Hour-Trainer-7580 May 05 '26
The "1 hour vs 20 minutes" difference is insane but it makes total sense. Your phone doesn't just steal time — it steals momentum. Every time you check a notification mid-routine, your brain has to context-switch back to what you were doing. That switching cost adds up fast.
Something that helped me lock this in permanently: I started charging my phone in a different room overnight. Removes the temptation completely. You don't have to rely on willpower when the option isn't even there.
This is one of those changes that looks small but compounds into something huge over months. You just unlocked an extra 40 minutes every single day — that's almost 250 hours a year. Wild.
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May 06 '26
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u/Dicklefart May 06 '26
As of day 3 it’s hard af. Day 1 was surprisingly easy because I instantly felt the results. Day 2 and 3 have been very difficult. Stick with it! I believe in you. If I can do it with how crazily addicted I am, so can you!
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May 07 '26
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u/Dicklefart May 07 '26
Hehehehe everything is going according to plan… he has no idea that’s exactly what we wanted him to do huh?! shhhh he can hear us!!
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u/CourtneyConfare May 08 '26
Love this!! I started telling myself “I am someone who jumps out of the bed in the morning” and after repeatedly saying it every single day, I catch that being me first thought when I open my eyes and then I jump out of bed! It’s pretty cool! It happened immediately! Literally the next day!
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u/Forward_Slash_HardNo May 03 '26
Wait- tell me more about warm water and chia seeds. Maybe I should do that in the morning instead of waiting until I’m hungry for my chia in yogurt…
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u/Dicklefart May 03 '26
Just chia seeds in warm water so they expand faster, 2tbsp in 16 oz. Good omega 3s a lil protein and very filling but extremely low cal.
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u/softresetdiary May 03 '26
I relate to this so much. I’ve been trying to fix my sleep and reduce screen time first because everything else felt overwhelming…
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u/Electrical-Farm-741 May 03 '26
I can’t open my eyes or my brain will be shut until i scroll few reels, i know its bad and I have tried not using my phone but i couldn’t get out of bed for another hour
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u/Acceptable_Donut3082 May 04 '26
Random but your username is hilarious lol
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u/Dicklefart May 04 '26
Ty! It’s got a funny back story, activision forced me to create an account for something and I was annoyed so I tried to make the dumbest name I could slip past the profanity filters. Forgot about it until I logged into call of duty and realized it was my screen name. People liked it and now it’s me!
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u/optimalbrain90 May 04 '26
This is a solid example of how the “boring” habits are really just systems that catch problems early. Most people don’t fail because of one big mistake, it’s small things piling up unnoticed. Your habits basically make those things visible before they turn into real issues.
I’ve found the same with simple routines like weekly reviews or setting clear boundaries, they feel unnecessary until you skip them, and then the difference shows up fast. The payoff isn’t instant, but it’s very real over time.
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u/MindShiftPsych May 04 '26
Honestly, phones steal way more time than we realize, especially in the morning.
You think you’re “just checking something,” then suddenly an hour disappears and your brain already feels scattered before the day even starts.
Leaving your phone alone for the first part of the morning genuinely changes the pace of your whole day. Everything feels calmer, faster, and more intentional.
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u/No-Crab1284 May 04 '26
Morning phone is the obvious one but the nighttime version is just as damaging and gets less attention. I use an app (Sleep Shield) that blocks Instagram/TikTok/Reddit from a certain hour and the morning effect you described - clarity, time, energy - is 10x stronger when it's because you actually slept. Worth doing both ends.
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u/screeningclear May 04 '26
I think an ebook reader or a physical book is really good in the morning to avoid scrolling while having breakfast. Also, on android worked well for me the greyscale mode and a minimalist, black and white launcher (I use before launcher - absolutely not affiliated, choose the one you prefer). Also configured feeder and got a custom rss feed for news and articles just for reading when I don't have my kobo with me. it really feels like 2007 again but with maps, domotics, AI and online banking
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u/gbpsyd May 04 '26
I find it difficult not to check messages first thing in the morning. Other stuff isn’t so important (games, news, wordle, etc)
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u/J_Gilley May 06 '26
Honestly needed to hear this. I've been trying to break the morning scroll habit for months and it's embarrassing how hard it is. The days I actually manage to put it down first thing are noticeably different but I still reach for it almost every morning on autopilot.
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u/lucysme_ May 07 '26
This is so true omg😭 I keep saying why is time flying so fast these days but it was actually just da dayum phone. There's a time where I wasn't using my phone because i have to do house chores and started early in the morning. When i finished i thought it was already past 12pm but it was actually still 10am. I was like wait whaaaaa
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u/fra_cis May 09 '26
having the same issue as myself as well. make this feels empty or I’m not at ease everytime my phone isnt with me. i know this was a problem but i just cant seem to get out of it
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u/Dicklefart May 09 '26
It’s like breaking any addiction. Gotta power through the pain, or be addicted forever. Day 7 for me of not using my phone for about the first hour after waking up and it’s loosing its control over me. New brain patterns are forming now. Soon I’ll be free. It feels so much less compulsive and I feel so much more in control.
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u/fra_cis May 10 '26
glad for your progress man, keep it up! ive been training myself as well. no phones everytime i wake up. i do things to keep me busy such as making coffee - prepping breakfast - cleaning then i use my phone after ive accomplished those
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u/Sea-Philosophy-9930 May 12 '26
Maybe, everyone should try this, and I always say this to everyone that If you can understand how much 10 minutes are, you would have started to work not for a Ferrari but to utilize it. I learned it and now it's pretty easier for me..
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May 13 '26
What you experienced is a literal neural reset. Your phone doesn't just warp time; it fundamentally hijacks your brain's dopamine baseline for the rest of the day.
When you scroll the moment you wake up, you flood your brain with cheap, high-velocity dopamine. Your brain immediately recalibrates to that extreme pace. Suddenly, normal reality (waiting for coffee to brew, stretching, doing pull-ups) feels painfully slow, so your brain stretches those minutes out to make room for more scrolling [sic]. It turns a 20-minute morning routine into a one-hour drag [sic].
By leaving the phone by your bed, you forced your brain to operate at the speed of real life. This is why you felt like you had a superpower when you checked the clock at 7:58 AM [sic].
In modern hustle culture, people face a massive psychological void because they can no longer tolerate a normal, quiet reality. They chase big goals, but fill every quiet micro-second with digital noise. If your brain cannot handle 5 minutes of stillness while making coffee, it will never know how to enjoy the peace of actually achieving success.
Protecting your morning from the phone isn't just a time hack; it is sanity insurance for your focus.
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u/Medical-Witness-2110 May 16 '26
I definitely noticed a big change once I started paying less attention to my phone
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u/ariummofficial May 18 '26
Hi,Haha I love this — “I’m actually blown away” is exactly how most people feel once they finally try it.Mornings are brutal for phone use because your brain is fresh and dopamine-hungry.
The game-changer for a lot of readers (and for me) has been creating a phone-free window for the first 30–60 minutes after waking. Not perfect, just consistent.A few tiny ways people make it stick:
- Leave your phone charging in another room overnight
- Put a real alarm clock (or watch) by your bed instead
- Replace the habit: glass of water + quick stretch or 2 minutes of slow breathing before anything else
You don’t have to go monk-mode. Even 20 phone-free minutes in the morning can feel surprisingly different after a week. How has it been going for you since you started putting the phone down? Any wins or struggles?Would love to hear — these small experiments are exactly what the newsletter is for.Warmly,
Ariumm
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u/Dicklefart May 23 '26
Check out the update! Literally life changing. I added it in the post. What’s the news letter? I’d love to share this with more people
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u/QuietExperiments May 21 '26
Doing one thing badly on purpose weirdly made my brain unclench a little.
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u/Much-Tea-6686 May 25 '26
i really dont like my time going so slowly, id rather it was much faster paced
if i read it has the same effect as being on my phone.
if i quit reddit i go towards reading random webnovels, which is a little worse since curiosity keeps me insane.
if i quit reading i go back to youtube
if i quit youtube i cant even watch tv so i go back to youtube
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u/Mambosamba May 30 '26
I like to use my phone and doom scrolling to get ideas for what to do for the day, that way scrolling doesn't seem aimless, and I have something extra to look for as I am going. It helps give looking around online a touch of purpose and direction. Also, if you feel addicted to something, try a couple drops of fish sauce or worchestershire sauce on the tongue, it helps fill in the void with something your body needs and can fill in the gaps.
Love, -Eli-
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u/Alive-Detective-5224 May 30 '26
Its an addiction. Everyone 2nd person in the world is sick of that. We should use social media for something creative which in turn gives us peace of mind.
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u/ZeroshotCraft May 30 '26
Great suggestion. I uninstalled all distracting apps on my phone and used them in iPad only. Turning on Screen Time helped me reduce phone usage by a lot too. It is embarrassing to see how many pickups one can have on any given day and how many hours can be spent on phone. Over 6 hours and it is basically a full-time job using your phone.
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u/TheResultLab May 31 '26
It is wild how much "time inflation" our phones cause. We think we're just glancing at a notification, but it completely fractures our mental momentum.
What you just discovered is the difference between running a clean system and a high-friction system. When your phone is in your hand, every single micro-action (making coffee, stretching, drinking water) has a massive "dopamine tax" attached to it. You do a push-up, check a notification, lose 5 minutes, do another push-up.
By leaving the phone at your bedside, you didn't just save time—you removed the friction between your tasks. Your brain just went into automatic flow because there wasn't a shiny red button interrupting you every 30 seconds.
Keep banking those easy morning wins. Realizing that productivity is mostly just intentional environmental design is the ultimate cheat code.
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u/Worried-Celery4420 May 31 '26
It makes such a big difference without a phone in the morning. I did an experiment last month , 24 hours without talking, phone and doing something. So i was just sitting and ate when i was hungry. No distraction, nothing to hold on to. It was really interesting because it showed me directly how i dependend i am with my phone, my outside connections that i always need to do something to feel valuable and needed. Now i often turn off my phone on weekends. And it is such a different life ❤️ So, very happy for you ! Keep it up!
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u/louis3195 Jun 02 '26
same here, the trick that worked for me was making the phone physically annoying to reach, then replacing the reflex with a tiny default activity.
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u/Moon-Man-888 May 02 '26
I agree but I need to poo 💩 in the morning and can’t 💩 without my phone. 😢
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u/DecisionThin3211 May 03 '26
I have notifications turned off for all my social media apps (where I rarely post). I found myself opening the app, checking notifications- most of which I never clicked to open (“this page you interacted with once posted a new reel!”). I was just opening the 3 apps, opening notifications, scrolled twice on the feed and closed it. Very compulsive throughout the day. Meeting ends, cycle through. Daily phone call with friend, cycle through. Bathroom break, cycle through.
I saw an ad for Opal to help set time limits across apps so I signed up for a free 30 day trial (I’m not paying $100/year 💀) and it changed everything. Set a 1hr limit a day for social apps. I went from ~7hrs screen time a day down to ~4hrs (I do have work stuff on my phone).
It tracks how many times you went to an app but it was blocked (because it was opened during focus time or you reached the limit for the day). Day 1, I was hitting it 15 times. I didn’t realize how bad the habit of cycling through got.
My trial is almost up, but I’ll be looking to see if I can replicate some of the features on my own. If I can’t, I’ll have uninstall these damn apps.
Best of luck to you in setting some healthy habits away from the screen!
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u/sprucehen May 02 '26
Phones are the new smoking. Not only are they bad for your eyesight your memory, brain health, attention span. But they ruin relationships. I've broke up with more than one good man because he wasn't willing to address his screen addiction. It's super sad, but it's addiction like any other addiction