#nophonechallenge

What happens when you quit technology for 24 hours? No phone, no social media, no screens—just you and the real world. I took on this challenge to find out how deeply technology had embedded itself into my daily life. In this blog, I share my honest experience of disconnecting for a full day—the struggles, the surprising joys, and how it changed my relationship with time and attention.

Tell me if this sounds familiar:

You open your eyes. Before your brain even registers it’s morning, your hand’s already reaching for your phone. Notifications. Emails. TikToks. Bad news. To-dos. Scroll, scroll, scroll…

I was doing this every single morning, and I didn’t realize how much it was messing with my mind.

So I made a change.

I decided to reclaim my mornings. Not with a strict 5 AM bootcamp, but with a few simple, mindful tweaks that actually feel good.

Here’s how I stopped waking up like a zombie and started feeling grounded, calm, and, honestly, way more in control.

1. I Moved My Phone Out of the Bedroom

Wild, I know. But hear me out.

Charging my phone in another room forced me to stop using it as an alarm (hello, real clock!) No screen light. No doomscrolling. No temptation.

Result? I slept better and I woke up without a dopamine crash.

2. I Made a “No Input” Rule for the First 30 Minutes

No news. No social. No texts. Just me, my thoughts, and some silence.

Instead of reacting to the world, I get to decide how I want to feel first.

Sometimes I journal. Sometimes I stare at the ceiling. Sometimes I stretch. It’s not about doing more, it’s about doing less, intentionally.

3. I Created a Low-Stress Morning Flow

No over-the-top routines. Just a few things I actually enjoy:

Splash water on my face

Light a candle or open a window

Make coffee or tea

Write one sentence in my journal

Play music or nature sounds

That’s it. No pressure to meditate for an hour or be hyper-productive. Just presence.

4. I Set One Intention for the Day

Not a full to-do list. Just a vibe.

Something like:

“Today, I want to feel focused.” “Today, I want to move slowly.” “Today, I want to enjoy what I’m doing.”

It sets the tone, gently.

Final Thought

You don’t need a 10-step miracle morning routine. Just a few mindful choices that say, “Hey, I’m starting this day for me.”

Waking up without my phone isn’t about being perfect. It’s about being present.