It’s time to put the phone down. I want to introduce you to a morning routine that eliminates screens and aims to reconnect you with the real world. The best morning routine is one that isn’t difficult or overly complicated. Let’s make a peaceful morning routine that works for YOU.
Your morning sets the tone for your entire day. Woke up from a bad dream? You start the day grumpy. Had a deep, restful sleep? You’ll hit the ground running in your slippers. Start off with 30 minutes of comparing your garden to others on social media? Not the best mindset to kick things off.
I’ve been doing a morning routine of going for a garden walk first thing in the morning, and it has completely revamped my day.
I’m talking no screens in the morning, whatsoever. Just a few minutes of uninterrupted time outside to soak in the benefits of fresh air and greenery.
Here’s how you can create your own peaceful morning routine in a realistic and achievable way. We’re looking for consistency, not perfection here!
5 Steps to Create the Best Morning Routine for YOU
The only way a morning routine and habit work is if it’s actually feasible for you personally. This framework will help you create a new morning routine that caters to your lifestyle.
Step 1: Move Your Phone
Most people start their day with their phone’s alarm going off. It’s probably plugged in to an outlet and resting on the bedside table. It’s been there since last night, as the last thing they did before bed was scroll on their phone.
A lot of people start their day by reaching for that phone, turning off the alarm, and scrolling for a few minutes before getting up. I’ve certainly been guilty of this!
There are many reasons why this isn’t a good idea, but the first is that we’re getting a mental overload before the day even starts. From news stress to social media comparison to small dopamine spikes, scrolling on your phone means you’re reacting to your morning vs choosing how it begins.
A recent Canadian study by MHRC analyzed Canadian youth (aged 16-24) and the effects of screen time. Those who reported more than 7 hours of screen time were nearly twice as likely to experience severe anxiety, depression, and psychological distress. On the other hand, those with less than 2 hours of personal screen time showed higher levels of resilience and positive relationships.
It’s also astonishing how quickly time passes when you’re scrolling. A few minutes can turn into a half hour of lost time.
Ask yourself, “How can I start my day in a different way?”
Our first step is to move that phone away from you. Keep your phone out of arm’s reach. Ideally, it shouldn’t even be in the bedroom with you. Use a real alarm clock if needed! Better yet, replace the spot on the nightstand with a plant.
Step 2: Initiate the Routine
So if not the phone, what will be the new trigger to start your day? Triggers are essential for creating habits. Ideally, you do this so often that your body goes on autopilot.
I have two big triggers. The first is that I start my day with coffee. I really love hot drinks in the morning. Even if you don’t like coffee or tea, hot water with a lemon wedge is a great way to kick off your morning routine.
My other trigger is that I have a dog who inevitably needs to go outside and pee, so his morning enthusiasm gets me out of bed. Pets and small kids make you get up, even when your bed feels like the coziest, warmest place you’ve ever been.
Everyone could have their own triggers, big or small. It could be a splash of cold water on the face. Putting on your coziest robe. Reading your morning manifestations in front of the mirror. Grabbing your journal and favourite pen.
Step 3: Go Outside
This is where my version of the morning routine differs from many others, and I encourage you to take up the practice of getting outside.
Getting outside has many proven mental health benefits, and it’s one of the best ways to start off the day. Fresh air will trigger a nervous system reset, while the natural light will help you feel more alert.
I like to start my day off with a gardening walk. I’ll grab my raincoat and boots and toss them over my pyjamas. I take a loop around my garden to see what’s happening, leaning in to observe a new bud or touch a soft leaf.
It takes some discipline not to pull weeds or move things around or begin harvesting. You’re outside simply as an observer.
Everyone is going to have a different version of getting outside. It could look like:
The idea here is to keep it simple. You only need to be outside for five to ten minutes (or more, I won’t stop you). It should be something you actually enjoy doing to make the habit easily attainable.
Step 4: What’s Your Backup?
I don’t want to set you up for failure. You shouldn’t feel guilty if you have a day where you don’t want to go outside. Maybe it’s raining cats or dogs, or perhaps your body is sore from a strenuous day before.
Have a backup for how to begin your morning when you don’t want to go outside. The key is that the backup should still involve some level of greenery, and it should NOT involve any screens.
For me, this usually means sitting where I can either look outside or be amongst my houseplants. Sometimes, sipping coffee is all I need to do while I enjoy the view; other times, I want more active engagement, so I might write or read.
Beyond your backup, you might want to adjust your routine based on the different seasons or schedules. Your weekend routine might look different than a weekday when you have to go to work. A wintery morning may look different than a summer one.
Remember, it’s about consistency, not perfection.
Step 5: Extend Your Habits Beyond the Morning
Once you have this routine well in place, it can be of use throughout the day as well. Any time you need a reset or feel a wave of stress coming on, step outside for a moment. Incorporate it into your lunch or after-work routine. Think of it as your daily outdoor checkpoints!
It can also be immensely helpful at nighttime. Having a no-screen rule before bed will help you fall asleep faster and better support your circadian rhythm.
Start small, or it quickly won’t become realistic. One habit at a time rather than a full overload.
Your morning doesn’t need to be productive to be powerful. Try incorporating just one screen-free outdoor morning this week and see how it makes you feel. Let me know in the comments if you end up giving this a try!
More Tips for Gardening and Well-Being
A city girl who learned to garden and it changed everything. Author, artist, Master Gardener. Better living through plants.
