Our smartphones provide unparalleled convenience in virtually every area of our lives. However, this convenience comes at a cost. Being addicted to your phone is so harmful that even outgoing Apple CEO Tim Cook suggests we should spend less time glued to our screens. However, when a device has become as integrated into your daily lifestyle as a smartphone, it can be difficult to find ways to reduce your usage. One tactic to consider is the one-hour rule, also known as puttering, which simply involves not looking at your phone (or any device with a screen) for the first hour in the morning when you wake up.
The idea of the one-hour rule gained popularity after former Amazon CEO Jeff Bezos described his morning routine during a 2018 speech at the Economic Club of Washington. Despite being one of the most iconic figures in technology, Bezos insists that he uses his mornings to read the newspaper, enjoy a cup of coffee, and generally engage in low-key tasks that don’t require the use of a digital device. Maybe he’s onto something. Neuroscience research indicates that excessive screen time can lead to a wide range of potentially significant consequences. Fortunately, research also shows that it’s possible to rearrange our mornings so that using that time more productively eventually becomes a habit.
What neuroscience says about the benefits of the one-hour morning screen rule
To appreciate the benefits of going phone-free for the first hour after waking up in the morning, it helps to learn a little more about the negative effects of too much screen time. Don’t underestimate the harm you could cause yourself if you instinctively reach for your phone at the start of the day. Among other findings, researchers learned that high levels of screen time can interfere with learning and memory, increase the chances of developing diseases like Alzheimer’s, and perhaps even lead to a reduction in gray matter. These are high prices to pay for a habit that probably doesn’t make your mornings any brighter.
Researchers also discovered that brain rot isn’t just a buzzword. Doomscrolling on social media can lead to poor cognition while promoting higher levels of stress and associated mental health problems. In other words, if you start your day by checking your phone, you set the wrong tone for the rest of the morning, afternoon, and night. These negative effects can impact your productivity and overall mood. Refusing to grab your phone immediately upon waking up is a smart way to guard against these potential consequences.
How to adopt the one hour screen time rule in the morning
The research is not all gloomy. Studies also indicate that it becomes easier to adopt new morning habits over time. If you consistently stick to a habit, like reading a book or meditating instead of looking at your phone in the morning, your brain can rewire itself. What seems like a chore can become a much less demanding task as you get used to it. It may take a bit of willpower at first, but if you intentionally take a break from your phone in the morning for a few weeks; Avoiding your devices during the first few hours of the day can start to come naturally.
Making strategic choices about where you store your phone when you sleep can also promote good habits. For example, rather than charging your phone on your nightstand at night, you can charge it or store it in a place where you won’t immediately have access to it when you wake up. You might even consider investing in an alarm clock designed to help users adopt healthier morning routines.
Jeff Bezos didn’t come up with the idea of abandoning your phone for the first hour of your day. Regardless, he says he respects this morning rule because it brings undeniable benefits. Science completely agrees with him on this point. Fortunately, these are benefits that everyone can benefit from, not just billionaire tech CEOs.
