Checking your phone right after waking can quietly make your mind feel rushed. We organized how to stay off the screen for the first 30 minutes and what to do instead, and steps for gently facing the morning habit of reaching for the phone are also included. The focus is on keeping a comfortable distance, not on quitting entirely, starting from small steps that are easy to continue.

Recommended for: People who want to rethink morning phone time and spend it calmly.

- Where to keep the phone in the bedroom

- How to sort out notifications

- A rule of staying away for only the first 30 minutes

- Small actions to do instead of using the phone

- Smart use of an alarm clock

- Logging the days you kept the rule

*Digital guide in PDF format. Not a substitute for medical advice.