Lesson 1650: Don't check your phone immediately after waking up.
Duration:70 minutes
Topic Introduction:Checking your phone immediately after waking up lets your day begin with messages and notifications from others. Today, we should practice giving our mornings back to ourselves. Even just not immediately reaching for your phone, but instead drinking water, stretching, or glancing out the window, helps re-establish a sense of initiative. Those few minutes in the morning are small, but they can gradually change the rhythm of your entire day. Let your morning begin with a voice of your own, instead of being swept away by external information the moment you open your eyes; this will slowly rebuild your energy. Let your day start with yourself.
○ Course Topic Audio
Lesson 1650: Don't check your phone immediately after waking up.
Click to view the read-aloud text
Many people reach for their phones the moment they open their eyes in the morning. Messages, news, short videos, work reminders—they quickly immerse themselves in someone else's rhythm. Before they even have time to feel their own bodies, their minds are already captivated by external information. Today's talk is about helping you try to give your morning back to yourself. It doesn't have to be long; even just three minutes without touching your phone after waking up is an exercise in re-establishing initiative. You can start by drinking some water, stretching your arms, looking at the light outside the window, or reflecting on your physical state for the day. This kind of morning is simple, but it lets you know: I don't have to be taken over by information the moment I wake up. At first, you might feel uncomfortable, and your hand might automatically reach for your phone. Just acknowledge this habit and then pull your hand away. Every time you do this, you're telling yourself: Today starts with me, not with notifications. A more stable morning will lead to a more clear-headed day. Next, you can incorporate "not immediately checking your phone after waking up" into a small exercise: take care of your body for a few minutes after waking up before deciding when to pick up your phone. In the theme of "Not Checking Your Phone Immediately After Waking Up," you don't need to immediately change your habits or prove your self-control to anyone. Simply pausing to observe is already a process of recovery. If you feel the urge to return to your screen during practice, gently acknowledge this impulse within the framework of not immediately checking your phone after waking up, and give yourself some breathing room. You are learning not to immediately check your phone after waking up; this requires patience and understanding. You can also leave a personal reminder after finishing "Not Checking Your Phone Immediately After Waking Up" and place it somewhere easily visible tomorrow. This reminder doesn't need to be elaborate; just be sincere, useful, and understandable tomorrow. Don't strive for a complete change; simply strive to be a little more alert than yesterday. If you can only manage a small part today, consider it a real practice from Lesson 1650. Lesson 1650 doesn't require you to immediately become someone else; it simply invites you to slowly return to yourself.
AI Healing Q&A
Not immediately checking your phone after waking up is giving yourself back to the day. You can describe to the AI what you're most likely to see in the morning, and whether you feel more alert or more confused afterward. The AI will design a low-stress wake-up routine for you, such as drinking water, stretching, looking out the window, and then deciding whether to check messages. Let your morning begin with your body. After answering this question, dedicate the first three minutes of your morning to yourself, focusing on your body before deciding how to use your phone that day. Let initiative gradually return. Your mind will also find peace.
○ Music therapy guidance
Instead of immediately checking your phone after waking up, start your morning with some soft, uplifting music. Don't check messages right away; just listen for a minute or two to allow your body to slowly awaken. Focus on the bed, your breath, the light, and your hands and feet, rather than immediately immersing yourself in the flow of external information. After the music ends, drink some water, stretch, and then decide whether you need to check your phone. Starting your day with yourself will gradually restore a sense of initiative. Such a small morning can gently help you reclaim the first bit of control you have for the day.
○Eastern and Western Healing Teas
Licorice and ginger tea offers a warming sensation, perfect for a morning when you don't immediately check your phone after waking up. Simply boil a few slices of ginger and a teaspoon of licorice in hot water for 10 minutes, adding a touch of honey if desired. While drinking it, don't rush to check your messages; feel your stomach slowly warm up. Let your day begin with your body, not with notifications, and your mind will feel more proactive and at peace. After finishing the tea, decide whether or not to check your phone, reserving the first few minutes of the morning for your physical body. By giving your morning to yourself, your heart will gradually find its footing.
○ Healing Recipes
○ Ancient Roman Diet: Hazelnut Honey Cake
Recommended dishes:Hazelnut Honey Cake Recommended reasons:Hazelnut Honey Cake, made with grains, olive oil, beans, vegetables, herbs, or mild protein, is suitable as a daily rhythm support in programs recovering from digital lifestyle imbalances and internet addiction. Digital lifestyle imbalances often lead to rushed meals, delayed sleep, and a weakened sense of well-being. This dish doesn't aim for stimulation, but rather helps the body achieve stable, refreshing, and sustainable energy. When it comes to the topic of "not immediately checking your phone after waking up," it reminds you that recovery isn't about forcefully resisting the screen, but about allowing your body a gentle resting place. Recipe (1–2 servings): practice: When preparing hazelnut honey cake, please put your phone out of your arm's reach and give yourself some uninterrupted cooking time. Washing, chopping, waiting, and stirring don't need to be perfect; just be slow and steady. When your attention is drawn back to the screen, focus on the color, temperature, and aroma of the ingredients. Before taking your first bite, remind yourself: I am gently supporting my recovery today with a real food. If you're feeling tired today, simplify your cooking to the bare minimum; if you're feeling irritable, slow down your movements. Food isn't a new task, but rather a gentle support for your mind and body. Video Title:Hazelnut Honey Cake: A gentle and nourishing recipe for recovering from digital life. hint:Please understand diet within the overall recovery plan: regular sleep, moderate exercise, digital boundaries, real-world connections, emotional journaling, and necessary professional support remain important foundations for recovering from digital life.Click to view healing recipes
◉ Ancient Roman Dietary Therapy: Hazelnut Honey Cake
I. Recommended Dietary Therapy and Reasons
2. Recipe and Method
3. Small rituals for body and mind
4. Dietary Therapy Experience Record
V. Instructional Videos (approximately 3–5 minutes)
6. Precautions
○Mandala Healing
Upon waking, don't immediately check your phone. Instead, look at a bright but not glaring mandala. Let your gaze slowly unfold from the center, like a morning breath. Don't rush to check messages; first, feel your body, the light, and your own presence. This small pause will restore your sense of initiative for the day. Afterward, drink water, stretch, and slowly enter the day. These few minutes in the morning are small, but they can help you reclaim that initial sense of initiative. Make the morning clearer and more stable.
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○ Calligraphy and engraving therapy practice
Instead of immediately checking your phone after waking up, give yourself back to the morning by writing. The practice doesn't need to be long, and there's no set script; just let your hand slowly awaken on the paper. This short pause, rather than diving into messages the moment you open your eyes, brings back a sense of initiative. Connecting with real paper, pen, and your body first in the morning makes the day more stable. This small ritual is quiet, yet allows learners to reconnect with themselves before absorbing information. Let the morning belong to you first. Be more awake. Wake up first.
○ Art Therapy Guidance
Instead of immediately checking your phone after waking up, use drawing to reserve the morning for yourself. Ask learners to draw the feeling of their body, the light, or their breathing upon waking. It doesn't need to be a realistic scene; just express the state of slowly waking up. This kind of drawing brings a sense of initiative compared to immediately immersing yourself in messages. After drawing, drink water, stretch, and let the day begin with yourself. The morning drawing doesn't need to be perfect; just let learners see themselves first, rather than external messages. Let the morning truly be your own.
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○ Diary Healing Suggestions
Don't immediately check your phone after waking up. Instead, record your first impressions of the morning in a journal. Write down your physical state upon waking, whether you felt anxious, and whether your hand instinctively reached for your phone. Then, record how your mood changed if you drank water, stretched, or looked out the window first. Mornings don't have to be about messages and notifications. Finally, write down one small thing you'd like to do first thing after waking up tomorrow, to start your day on your own. If you still pick up your phone in the morning, don't consider the day a failure. Record when you remember to pause; that moment of remembrance is also important.
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May you gradually return to a more stable, clear-headed, and gentler version of yourself through today's practice.