This is a crash course on the best and worst ways to get started in the morning.
Most people check their mobile phones Immediately after waking up. Scrolling through social media can provide you with a pleasant rush of dopamine, but being satisfied quickly leads to a constant craving for more stimuli.
Exposure to blue light from electronics instead of natural sunlight disrupts the production of melatonin, making it difficult to wake up completely and set the stage for morning crashes that threaten focus and productivity.
“Morning crashes are caused by sudden energy drops and focal points a few hours after waking up, often caused by unstable blood sugar, too much caffeine, poor quality sleep, dehydration and hormonal imbalances.”
Frey and her husband, Alex Holginlaunched a “unreachable” movement to help others escape the digital distraction and create space for rest, play, joy and conscious connection.
Their platform includes some recently released Unreachable diarya Podcasts And free Newsletter.
“It's unreachable, we're creating something simple but necessary,” Frey said. “From the power of subtraction to the power of breath, to the power of creativity, to the power of choice, all of the tools we offer will use your body as a mechanism of change.”
Frey and Holgin, parents of 12-year-old daughter, are freed from unhealthy habits and share secrets to avoid crashing in the morning. Six easy steps will help pave the way for better sleep, reduced stress and increased productivity.
Worst habits to start your day
- Leave your phone on the nightstand or use it as an alarm.
- Prioritizing digital connections before human connections.
- Check email and social media notifications to start the day in reactive mode.
- As soon as you wake up, you will drink coffee and dehydrate your body even more.
- Stay indoors under artificial lights before you go outside.
Healthy swaps to prevent morning crashes
Instead of reading tea on social media, I drink tea
Start your day with hot lemon water with herbal tea and sea salt instead of social media.
Instead of carbohydrates and sugar, you eat a protein-rich breakfast to stabilize your blood sugar.
Slow caffeine for 60-90 minutes after waking up for optimal hormone regulation and immediately hydrate with a glass of water and a pinch of sea salt.
Relax and not overwhelmed
“Many of us breathe through our mouths at night, which contributes to dehydration,” Frey said. “Tenter your breathing in the morning before you get out of bed.”
It exits the nose for 5 seconds, for 5 seconds, adjusts the nervous system and returns it to a parasympathetic state.
Also, instead of checking your messages, try playing soothing music and natural sounds.
Discard the screen and accept the green
Within 30 minutes of waking up, be exposed to natural sunlight and adjust your 24-hour biological clock, known as the circadian rhythm.
Whether you're out and spending a five-minute walk, simple stretches, or staring at the sky, it promotes sleep by increasing the “pleasant” hormone serotonin level to improve your mood and suppressing melatonin, a hormone that affects your sleep-wake cycle.
Light morning activities also increase focus and set a positive tone for the rest of the day.
“If times are short, morning movements don't need to mean difficult and stressful workouts,” Holgin said. “You can walk, bounce, stretch, and make short movements throughout the day to keep things flowing smoothly.”
Exchange notes apps with written notes
Read the book page and do a crossword puzzle or journal before touching your phone.
“Put your thoughts on paper — whether it's a summary of your day, or your wishes, what you want to call — is a powerful way to bring out your future in you,” explained Frey.
Instead of finding an exit, take your time to connect
Don't hurry through the door – carve for 10-15 minutes to sit with yourself, your partner or your child.
Discuss what you are most excited about, what you feel, and what you want.
“Alex and I have been doing this since 2020, and it completely changed our relationship,” Frey said.
Perform one task rather than many
It is recommended that this pair create a work block that can be followed to complete with focus on only one task.
“There are no texts, no social media or email checks,” advised Frey. “We've worked for 45 minutes, then we've got a 15-minute break, and our brains process it and rest.”
Repeat this cycle throughout the day to see your productivity increase.
