According to studies, it takes at least 30 minutes for your brain to move from slow-frequency (recuperation, rest) to faster-frequency (alert) brain-wave states. Which is why it's not a good idea to immediately get on your phone or computer in the morning.

Reaching for technology also makes you start thinking about what you need to do, not about what you're currently doing. Not only does this make you prone to making silly mistakes, but you lose the opportunity to be in the moment. Similarly, immediately checking your devices for alerts, messages or other information can fuel the fear of missing out, framing the whole day around what you didn't experience, learn or tackle. You end up feeling anxious and as if you need to play catch-up just to be competitive.

Great alternatives:

• Before you get out of bed, starting from your head down, focus on each part of your body and how it feels. Slowly stretch, tighten, or wiggle each area as you go.
• Before you get out of bed, spend three minutes making a mental list of what you're grateful for.
• Take a cold shower (or at least turn down the heat at the end).
• Do a gentle exercise, such as yoga or a walk around your neighborhood.
• Prepare and eat a fully balance breakfast.
• Listen to fast-paced, upbeat music that you enjoy.