Sky: windows, sunlight, trees, fresh air – i.e. all things nature that naturally energize us before we’ve even had our morning coffee.
Screens: phone, laptop, iPad, TV – i.e. all things tech that aim to drain your energy before you’ve even finished your morning coffee.
Do you ever wake up feeling groggy, struggling to drag yourself out of bed? Or maybe the moment your eyes open, it feels like chaos, where your mind already racing with everything you have to do?
Now be honest, which do you reach for first in the morning – your curtains or your phone?
In this article, I challenge you to choose differently. To do that, I want to share a simple habit that can make a big difference. It’s called: Sky Before Screens.
This daily morning habit is about starting your day by looking at the sky, soaking in some sunlight, and breathing in fresh air before you grab your phone, laptop, or TV remote.
Can’t get outside? Too cold? Just don’t want to? Open your curtains. Yes, it’s that simple.
Small Steps, Big Impact
You don’t need to dedicate an hour to soak up the benefits of morning sunlight. Just a few minutes is enough to make a difference. Here’s how you can start incorporating “Sky Before Screens” into your routine:
- Open Your Curtains: Upon waking up, let the sunlight stream in through your windows. Natural light will start signaling your brain that it’s time to wake up.
- Step Outside: If possible, take a few steps outdoors. Whether it’s standing on your porch, sipping your coffee on your patio, or going for a quick walk, being outside enhances the benefits.
- Breathe and Reset: Take deep breaths, feel the fresh air on your skin, and soak in the sunlight. This moment is just for you, free from distractions.
Try it – no excuses.
Try it every day this week and see how it changes your mood completely, giving you a completely different (and more naturally energized) start to your day, instead of draining you before your day even gets started.
In our fast-paced, screen-centric world, how we start our day has a profound impact on our mental and physical well-being. Morning sunlight is an absolutely game-changer for my mood – and my own personal daily non-negotiable.
Here are 3 simple ways to help cement the “Sky Before Screens” habit:
- Keep your phone out of reach: Store it in a different room, in a drawer, or put it on airplane mode overnight to avoid the temptation to check it first thing.
- Roll toward the window: Make the side of the bed closest to the window your “starting point.” First thing in the morning, open the curtains to let in natural light.
- Create a morning trigger: Place a sticky note on your nightstand or alarm clock with the words Sky Before Screens as a gentle reminder to prioritize sunlight before technology.
- Set your alarm across the room: Use a traditional alarm clock and place it near a window. When you get up to turn it off, open the curtains as your first action.
- Pair it with another habit: Keep your coffee mug, water bottle, or morning journal by the window so you naturally start your day near sunlight.
- Use a sunlight lamp: If natural light isn’t available, invest in a daylight lamp to mimic the benefits of sunlight as you ease into your morning.
Why It Works
When you wake up, your body is like a computer that’s rebooting. It needs a gentle nudge to get started—like sunlight hitting your eyes and signaling to your brain that it’s time to wake up. This helps your body reset its internal clock (fancy term: circadian rhythm) so you feel more awake during the day and tired when it’s time for bed.
On the other hand, reaching for a screen first thing can mess with that natural process. The blue light from your phone tricks your brain into thinking it’s still nighttime, leaving you groggy and less energized. Plus, scrolling through texts, notifications, or social media can make you feel stressed or overwhelmed before you’ve even gotten out of bed.
Why Morning Sunlight is a Game-Changer
Your body operates on a natural 24-hour cycle known as the circadian rhythm, which governs everything from your sleep patterns to your energy levels. Morning sunlight plays a critical role in regulating this rhythm by signaling to your body that it’s time to wake up and get going. Even on overcast days, natural light exposure in the morning provides the cues your body needs to function at its best.
Research shows that exposing your eyes to natural light early in the day not only boosts your mood but also enhances your focus, making it easier to tackle tasks. By absorbing morning sunlight, you’re also setting the stage for better sleep quality later. That’s because sunlight helps regulate your body’s production of melatonin—the hormone responsible for sleep—so you’ll feel naturally tired by evening.
The Benefits of a Screen-Free Start
Most of us reach for our phones as soon as we wake up, diving headfirst into texts, emails, or social media. While this might feel productive, it actually overburdens your brain with information before it’s had a chance to fully wake up. Starting your day with natural light instead of a screen gives your mind and body the calm it needs to ease into the day.
Morning light exposure is also an opportunity to ground yourself. A few minutes outside, whether it’s on your porch, balcony, or in your yard, can create a moment of stillness before the chaos of the day begins. It’s your chance to pause, breathe deeply, and connect with the world around you.
Make It a Mantra
Adopting “Sky Before Screens” is as simple as reminding yourself to prioritize sunlight over screen time. Say it to yourself each morning: Sky before screens. Repeat it as a gentle nudge to choose nature first. This small shift can create a ripple effect of positivity, grounding you in mindfulness and boosting your overall well-being.
Your Mind and Body Will Thank You
Starting your day with natural light instead of screens might seem small, but it can have a profound impact on your mood, energy, and sleep. By taking just a few moments to enjoy the morning sky, you’re gifting yourself calmness, clarity, and a sense of connection with the world around you.
So tomorrow morning, try it out. Before reaching for your phone, open the blinds or step outside. Breathe in the morning air, feel the sun on your face, and set the tone for a more mindful, energized day.