Watch any realistic morning routine video from a celebrity, influencer or vlogger and you’ll see one thing most people have in common: They wake up and immediately look at their phones. Morning routines may be different, but that one action is consistent. But this isn’t the healthiest way to start the day. Keep reading to learn about the “one-hour rule” that will transform your morning routine for better mental health.
What Is the “One-Hour Rule”?
The “one-hour rule” is a practice of dedicating the first hour of your day to screen-free activities, such as exercise, eating breakfast, meditating, reading and spending time with the family. The purpose is to start your day on the right foot and get a strong mindset for clear thinking.
Amazon CEO Jeff Bezos popularized this “rule.” In 2018, he described his typical morning routine to the Economic Club of Washington. Bezos said he usually has coffee and breakfast with the family and reads the paper. There were no mentions of phones or screens at all.
In that famous interview, he called this hour “puttering” time. Bezos said his reason for staying screen-free was to have a slow morning that would allow him to maintain his energy and decision-making abilities for the rest of the day.
Several years later, in 2024, Bezos’ fiance confirmed they still follow the no-phones practice in the first hour of the morning.
The Research
Recent research has shown that Bezos is on to something by delaying his screen time in the mornings. Member of the Stanford Lifestyle Medicine Cognitive Enhancement pillar Maris Loeffler, MA, says, “If you scrolled on your phone in bed for an hour just one morning, the negative impacts would be minimal. But if it becomes a habit, day after day, month after month, this behavior can take a toll.”
Grabbing your phone when you wake may seem like a small action, but the consequences are substantial. First, there’s the impact on your eye health. Staring at a small screen directly in front of you first thing isn’t good for your vision. Instead, experts recommend waking up and staring at something off in the distance, like the horizon.
Most of us get too much screen time throughout the day, which can add to hours. Here’s some of the research on screen time:
- One study found that excessive screen time in adults thins the cerebral cortex, the part of the brain responsible for processing memory, decision-making and problem-solving.
- Another study found that watching television for 5 hours or more daily increases the risk of brain-related diseases, including dementia, stroke or Parkinson’s.
- Additional studies found that adults who have smartphone addiction had lower brain gray matter volume.
Eliminating screen time in the morning takes 1 hour away from a likely screen-heavy day. Reducing your average daily screen time by even an hour is important for your overall health.
Benefits of Morning Routines for Mental and Physical Health
There are many reasons why the first hour of your day is so important.
- Creating a morning routine. A regular morning routine can help you feel calm and comfortable as you ease into the day.
- Setting the tone. How you spend the first hour of your day can set the tone for the rest of the day. If you rush around, you may feel frantic the entire day. If you’re doom-scrolling, you may end up having a disengaged and unproductive day.
- Improving decision-making. Spend some time in the morning making critical decisions for the day. This will help you conserve your mental energy and reduce the risk of decision fatigue throughout the day.
- Taking advantage of optimal learning time. Studies have shown the first hour in the morning is an optimal time to learn and retain information because your brain is reenergized after a good night’s rest. So, the morning is a fantastic time to read and learn something new.
How to Implement the “One-Hour Rule” Effectively
The one-hour rule is certainly a good starting point if you’re interested in productivity habits that will help you improve your life. Here’s how you can implement it:
- Silence notifications. Keep your phone on do-not-disturb until the first hour is up. That way, you’ll be less tempted to look at emails and notifications as they ping on your screen.
- Have a routine. Establish what your perfect morning looks like without phones. If you look forward to what you’ll do in that hour, you’ll be less likely to think about your phone.
- Make a group effort. Ask other members of your household to consider participating too. If everyone joins in, you can hold each other accountable.
- All screens count. Remember that it’s not just your phone that’s harmful; any type of screen detracts from a productive morning. Keep your rule for all screens, including iPads and televisions.
Tips for a Morning Routine for Better Mental Health: Key Activities to Include
You can improve your morning routine beyond just eliminating screens. Here are some other healthy daily habits to incorporate into your morning:
- Eat a healthy breakfast. Prioritize a nutritious breakfast so you give your mind and body the fuel they need to get through the day.
- Get plenty of sleep. While this isn’t a morning activity, the sleep you get will certainly impact your morning. According to the CDC, 36.8% of Americans reported not getting enough sleep in 2022. Aim to get at least 7 hours of quality, deep sleep.
- Wake up at the same time. Your body performs best when it’s in a routine. To get your body into a regular wake pattern, wake up at the same time every day, weekdays and weekends.
- Drink water. Hydrate your body immediately to help yourself wake up and aid in digestion.
- Connect with others. Consider using the morning and breakfast time to connect with family members. That touchpoint can feel meaningful after you have to split up and go about your separate days.
- Practice mindfulness. Focusing on gratitude and mindfulness is incredibly powerful for your mental health. Consider incorporating meditation or journal writing into your morning routine.
- Make your bed. Research has shown that making your bed in the morning can help people feel more accomplished and start their day on a positive note.
- Plan your day. Always take a moment to identify goals and a plan for the day so you can feel like you have a purpose.
- Consider physical exercise. It’s crucial to get some form of physical exercise almost daily. If you’re a morning person, consider adding some fitness to your morning routine.
Reach Out to Restore Mental Health
If you’re struggling with serious mental health issues, changing your morning routine may not be enough. The best thing you can do for yourself is talk to a counselor who understands and can help. At Restore Mental Health, we’ve helped hundreds of patients transform their lives for the better. Contact us today to learn more.
