If your morning routine starts with your phone, you're letting headlines and other people’s agendas set your mood and attention. Instead, choose ‘three before screens' – three things you can do for your health, wellbeing, and happiness before you hit the screen.
Why this works:
Three is sticky. Your brain likes small sets.
Inputs shape emotions and mood.
Light, breath, movement, and gratitude change physiology
Guardrails beat willpower. Check sleep trackers later in the day. Use trends, not single scores.
Resources mentioned:
Choose your three tonight and try them tomorrow.
References:
Citations • Negative news: HBR 2015. Email stress: Kushlev and Dunn 2015; Mark et al. 2012. Working memory: Cowan 2001. Light: He 2023, Crowley 2014. Gratitude: Emmons and McCullough 2003; Diniz 2023. Breathwork: Balban 2023. Foam rolling: Wiewelhove 2019; Skinner 2020; Konrad 2022. Touch: Berretz 2022; Dreisoerner 2021. Orthosomnia: Baron 2017. In-bed screens and insomnia: Hjetland 2025.
