Smartphones have become an integral part of daily life and many people start their day by checking messages, social networks, and news on these devices. However, some studies suggest that stepping away from screens during the first hour after waking can help form healthier habits and a calmer start to the day.
The idea known as the “one-hour rule” or Puttering is simple: after waking up, a person does not go to their mobile phone, computer, or other screen-equipped devices for one hour and devotes that time to non-digital activities.
What is the one-hour rule and where did it come from?
The one-hour rule means that a person abstains from using digital devices during the first hour after waking up. During this time one can engage in activities such as drinking coffee, reading a book or newspaper, handling personal tasks, walking, meditating, or planning the day.
This idea drew more attention after Jeff Bezos, the former CEO of Amazon, spoke about his morning routine in a 2018 speech at the Washington Economic Club. Bezos said that in the mornings he prefers to calmly read the newspaper, drink coffee, and spend time on activities that do not require using a mobile phone or other digital devices.
Of course Bezos is not the originator of the one-hour rule, but his lifestyle helped this approach gain recognition.
How can screens affect the brain?
Using a mobile phone immediately after waking does not necessarily mean definitive harm to the brain; however, various studies have warned about the consequences of excessive screen use.
Some studies have linked heavy screen use to problems with attention, learning, and memory. Research has also warned about associations between excessive social media use and increased stress, sleep problems, and some adverse mental health outcomes.
For this reason, starting the day with a constant barrage of messages, notifications, news, and social media content may engage a person with digital stimuli from the very first hours and reduce the opportunity for a calm, focused start to the day.
In fact, the main issue is not just one hour of phone use; it is the type of content a person receives during that time. Checking work messages, worrisome news, or social networks can quickly put the mind into a cycle of responsiveness, comparison, anxiety, and distraction.
How to implement the one-hour rule?
Implementing this rule may be difficult at first, especially for people who habitually check their phone immediately after waking. However, gradual habit change can make adherence easier.
One of the most effective strategies is to keep the phone away from the bed. Instead of placing the phone on the bedside table, you can put it at a distance that forces you to get out of bed to turn off the alarm or check notifications.
Using a standalone alarm clock can also reduce dependence on the mobile phone at wake-up time.
On the other hand, it is better to have a specific substitute for that hour. Reading a book or newspaper, drinking coffee, doing stretches, taking a short walk, writing the day’s plan, or having breakfast without a phone can be suitable options.
Most importantly, it is not necessary for this change to be a full hour from day one. People who find it difficult to give up their phone for an hour can start with 15 or 30 minutes and gradually increase the time.
Is the one-hour rule necessary for everyone?
The one-hour rule should not be considered definitive medical advice or a one-size-fits-all prescription. The scientific evidence about the consequences of screen use, especially excessive use and unhealthy consumption patterns, is more complex than to establish a fixed rule for everyone.
However, creating distance between wake-up time and the first encounter with a screen can be a simple way for many people to reduce distraction and create a calmer morning routine.
Ultimately, the goal of this rule is not to remove technology from life; rather, it is to prevent the mobile phone from taking control of a person’s attention from the very first minutes of the day. Perhaps an hour without screens cannot solve all problems caused by excessive technology use, but it can be a simple starting point for better managing time and attention throughout the day.