the worst thing you can do after waking up is looking at your phone don't flood your brain with useless notifications straight away. wake up, wash your face, take your time, and plan the day. takes 15 minutes but changes the dynamic of the day comepletely. your phone should be unreachable from your bed. if you need to know the time, just buy a clock.

This one is boring.

Did this. Works. Less anxiety, sharper focus, fewer dumb decisions. But the biggest shift was I stopped feeling like I was already behind the moment I woke up. That alone changed the texture of most days.