A Healthier Morning Routine for Freelancers and Online Workers
September 2, 2024
5 min read
If you’re a freelancer, running an online store, or you’re an intern working for an online brand, this is for you.
We all know the temptation – grabbing our phones first thing in the morning before anything else. Before brushing your teeth, before checking if your legs still work, you’re already scrolling. But here’s the truth: it’s not healthy.
A recent report by Therapy Brands says that, “prolonged exposure to social media content increases depression in people, especially those prone to negative thinking.”
You might notice you feel drained or irritated with your device easily. That’s the result of practicing what I call “phone-first syndrome.” While it’s not officially a disorder, it can easily become one if you’re not careful.
Here are helpful tips to help you:
Put your phone on silent before sleeping and shut down your laptop. If you use an alarm, switch to a basic phone with only an alarm feature. This way, when you wake up, you’re not immediately tempted to dive back into work.
When you wake up, take a moment to be thankful for life. Then stretch your body, massage your shoulders, and do a few minutes of light exercise. You could wash last night’s dishes or make a simple breakfast – anything that keeps you moving and helps prevent that stiff, “paralysis-like” feeling.
Challenge yourself to delay checking your phone for at least the first 30 minutes of your day. Instead, focus on setting your intentions for the day or enjoy some quiet time with yourself before getting caught up in the digital world.
Create a specific time each day when you officially “start” and “end” work. Also, don’t sit in front of your screen for hours on end. Every hour, take a 5–10 minute break to stand up, stretch, or walk around. Even a quick chat with a friend or a short stroll can make a big difference in your mental clarity and reduce feelings of exhaustion.
If possible, have a dedicated workspace in your home where you only work. This can be a corner of a room or a small desk, but it helps to mentally separate work from personal time, reducing the temptation to work nonstop.
Social media can be distracting and mentally draining. Consider setting a daily limit for social media use or using apps designed to block access to certain platforms during work hours.
In the course of your day, prioritize movement and breaks. Walk around your house, call a friend, or step outside for fresh air. These simple activities help reduce your risk of mental and physical burnout. Remember, as someone who spends a lot of time online, you’re more prone to mental fatigue than most.
I’m not a doctor, but personal experience has shown me how critical it is to take care of yourself. If you feel like things are beyond normal, don’t hesitate to see a professional.
In your quest for growth and success, don’t lose your health along the way.
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Grace Akowe Apara
Freelance writer, ghostwriter, editor, and publishing coach. I've worked on over 500 books and content projects, helping leaders and experts turn their ideas into published works that build legacy and authority.