Deep down, most of us instinctively know that email verification The first thing in the morning is probably not good for our mental health or our long-term productivity, but it’s a little addicting, right? While we realize this can set us up for a somewhat chaotic and reactive day, we’re desperately tempted to see what lies ahead, whether it’s the last end of an email volleyball game, a response from a customer or more likely unsolicited newsletters. and junk mail. The truth is, reflex email checking in the morning can produce mornings filled with anxiety and stress and rob us of the opportunity to spend our precious morning time. more productively – exercise, connect with family, pray or meditate or calmly prepare for the day.

For those who have decided to get rid of the habit, the biggest challenge may be figuring out how to do it. It might sound simple – don’t check your email before you start working – but as real smartphone junkies will tell you, it isn’t necessarily that easy. For those of us who might be particularly addicted, a more gradual “methadone” withdrawal strategy may work best while others may prefer a cold turkey strategy or something in between. Select the strategy that best suits your work situation and personal style remembering that how you choose to spend that hour before the start of the work day can have a huge impact on your mental state and productivity. All day long.

For those who are committed to quitting smoking, here are some suggestions.

Use an alarm clock (old fashioned)

Checking email in the morning becomes an almost overwhelming temptation when your alarm clock and inbox are on the same device, so decouple them physically and mentally. Start using a real alarm clock (yes, they still sell them) – even consider investing in one of these alarm clocks sound machine which allows you to wake up to the sound of ocean waves or the sounds of the rainforest. It’s a much better way to start your day.

Disable email notifications

Chimes, flashing lights, buzzes – they all create a Pavlovian urge to stop whatever we’re doing to check our phone. Reduce the temptation to scroll through emails while brushing your teeth by turning off email notifications. You can also consider turning off news and other notifications, but take it step by step as you build your tech endurance. Remember, the goal is not to never see these news or emails, but to do so on your own terms. Email notifications are attention manipulation tools – turn them off and take back control.

Include email verification times in your signature block

A great way to minimize the urge to check email 24/7 is to proactively advertise your email verification times in your signature block. By adding a statement to your email signature block that clarifies that you are checking your emails at 10:00 am, 12:00 pm, 2:00 pm, and 5:00 am, you are deviating from expectations of early morning responses. Often times, we are desperate to check our emails first thing in the morning, in part because we don’t want to disappoint others. Proactively communicating your email management schedule conditions your colleagues and other stakeholders, which will help you minimize your own anxiety.

Keep your phone out of sight until you’re at work

Just like avoiding fattening snacks, the concept of “out of sight, out of mind” can be powerful and effective. The more prominent your phone (or other screen) is, the more likely you are to grab it and start scrolling, so try dropping it in your purse, pocket, or briefcase for yourself. concentrate on other areas when you wake up. Mornings tend to be quite busy naturally, so taking the phone out of sight may be enough to eliminate the temptation to check your email.

Experts often say that the best way to get rid of a bad habit is to replace it with a new, healthier one. Founder of American Happiness ProjectMichelle Wax advises, “When you wake up, don’t look at your phone – turn it on in airplane mode for 2 minutes. “Through her work, she advises professionals to start their morning by asking themselves three key questions:

1. What am I looking forward to today?

2. What could stress me or limit my productivity today, and how will I react?

3. How do I want to feel at the end of the day and what should I do to make it happen?

This healthier morning habit is just one of many you can adopt to start your day with intention and a dose of calm. Select the habits that best match your lifestyle, work demands, and personality. The key is to be very intentional in how you spend this critical hour after waking up. These habits can easily form the basis for an efficient, productive, and energy-rich day or trigger a reflective and chaotic day, so choose wisely.