One Small Habit That Can Change Your Entire Day ☀️

May 4

What you reach for first in the morning matters more than you think.

Before the day even begins, many of us instinctively grab our phones — scrolling emails, social media, or news before we’ve even checked in with ourselves.

But that one small habit can shape:

your mindset
your energy
your focus
and how you show up for the rest of your day

In this episode, we’re talking about how one small habit — what you grab for first — can completely shift your daily experience.

Because when you start your day intentionally, everything that follows begins to change.

In this episode, we talk about:

Why your first habit of the day matters
How reaching for your phone impacts your mindset and energy
Small alternatives to start your day with intention
How one small shift creates ripple effects throughout your day
Practical ways to create a morning rhythm that supports your best self

This episode is for the woman who:

Feels reactive instead of intentional
Wants to start her day feeling grounded
Is looking for a simple habit with powerful impact
Wants to create better rhythms without overhauling everything

Sometimes transformation doesn’t come from doing more — it comes from one small shift.

And this habit might be the one that changes everything.

LET’S DIVE IN 🖤

There’s one small choice I make each morning that quietly shapes my entire day. And I believe there is one small choice that sets the tone for YOUR day as well. It’s something so stinking small you probably don’t even think about, but that’s why I want to dig into it today.

So what’s this micro habit that helps set up my day for success or doom?

It’s what I grab for when I first wake up.

It’s a split second decision, but my gosh, it really really matters.

What you grab first in the morning sets the trajectory for everything that follows. Think about it for a second. When you have a really productive and positive day — how did the day start? What did you do first thing in the morning? And on the flip, when you don’t have the best day — what were those first moments of your day like?

And let’s be real…if you’re like most people… the first thing you reach for is your phone.

Your alarm goes off.
You reach over to turn it off.

And then with crust in your eyes still…
You scroll.
You check messages.
You check email.
You check social media.

And before you even get out of bed… your brain is already in reaction mode. You see the latest tragedy in the news. You see what some random chick you went to high school with is selling. You know if your boss is demanding something of you long before you’ve clocked in. You know what messages are unread. Who’s mad at you. Who needs you. Your day and to-do list get hijacked bc the first you grabbed for put you in a reactionary environment.

I know this because I lived this way for a long time.

And honestly, it made sense bc my phone was where 99% of my work lived.

As a content creator…
As an online fitness coach…
As someone running an online business…

My phone wasn’t just a phone. It was my office.

And like most everyone else — it served as an alarm clock so it lived right next to my bed.

And every morning, I grabbed it first.

Over time, though, I started to notice something.

The mornings I grabbed my phone first…
I felt stressed.
I felt reactive.
I felt behind before my day even started.

Before I even had a chance to wake up, my brain was already “on.”

Messages.
Notifications.
Requests.
Information.

It was like my nervous system went from zero to sixty in seconds.

And that’s when I realized…

This one small teeny tiny micro habit was quietly shaping my entire day. And the same is true for you too, friends.

The Science Behind Your First Choice

There’s actually science behind why this matters.

When you wake up, your brain is in a more relaxed and impressionable state. You're transitioning out of sleep, your cortisol is naturally rising, and your brain is preparing to engage with the day.

And when you immediately grab your phone… you introduce a flood of stimulation.

Notifications.
Scrolling.
Information.
Comparison.
Decision-making.

All at once.

This triggers dopamine — which is often called the “motivation” or “reward” chemical.

But here’s what’s interesting…

Dopamine isn’t just about feeling good.
It’s about anticipation and attention.

And when you give your brain a big hit of stimulation first thing in the morning… your brain starts craving more stimulation throughout the day.

So suddenly…

Focusing feels harder.
Motivation feels lower.
Distractions feel more appealing.

Some researchers even describe dopamine like a daily budget. Not that you run out completely, but your brain becomes less responsive after repeated quick hits.

So if you spend your first 20 minutes scrolling, checking notifications, and reacting to the world…

You’ve already trained your brain to seek quick stimulation instead of intentional action.

And that makes it harder to do the things that actually support your best self.

Working out.
Reading.
Thinking clearly.
Doing meaningful work.
Showing up intentionally.

All of that becomes harder… simply because of what you grabbed first.

The Small Shift That Changed Everything

Once I realized that grabbing my phone wasn’t serving me…and truthfully, got sick and tired of the way it made me feel first thing… I decided to make a really simple change.

I gave my phone a home.

Instead of sleeping with it next to my bed, I moved it to a different spot.

Out of reach.
Out of arm’s length.
Out of automatic habit.

And then I started placing the things I wanted to grab first… right in front of me, right in my sight line/morning path…to make it easy to do.

My workout clothes are laid out next to my contacts in the bathroom.
My pre-workout is already on the counter looking at me.
My morning mental hygiene stack — which includes my current growth based read, a devotional, and my Win the Morning Journal — are sitting next to my yoga mat where I start my day.

So when my alarm goes off… I don’t grab my phone.

Instead, I grab something that supports my best self and the type of day I intentionally want to have. I think about the person I want to be and the things SHE does. And I set up my life to make it easier to BE her.

Here’s the beautiful part…

I don’t have to rely on discipline.

I rely on my environment.

Because when something is right in front of you… you’re more likely to grab it.

And when your phone isn’t… you’re less likely to default to it.

So instead of waking up and scrolling…
I started waking up and doing the things that help me feel my best and set an energetic and healthy tone for my day.

Instead of reacting…I lead my day.

And that small shift… changed everything.

What You Grab First Matters

Because think about it…

If you grab your phone… you react.
If you grab workout clothes… you move.
If you grab water… you hydrate.
If you grab a book… you ground yourself.
If you grab your devotional… you center yourself.
If you grab your journal… you set intention.

The first thing you grab becomes the first direction of your day. And the first direction of your day often shapes everything that follows.

So what do you grab first? And has it been serving you?

It’s about awareness, friends. Because once you become aware of what you're reaching for first… you can start making small, intentional shifts if it’s no longer serving your best self.

One Small Habit… Big Impact

Here’s what I love about this idea…

You don’t have to overhaul your life.

You don’t have to wake up at 4am.
You don’t have to build a complicated morning routine.
You don’t have to do everything perfectly.

You just start with one small shift.

Instead of grabbing your phone… reach for:

Your water bottle
Your workout clothes
Your walking shoes
Your devotional
A book
Supplements
Your partner
Your dog

Something that supports your best self and the people you care about most.

That’s it. One small habit. Because when you change the first choice you change the momentum. And when you change the momentum you change the day.

This Is Leadership of Yourself

This is really about learning to lead yourself.

Protecting your mornings.
Protecting your energy.
Protecting your attention.

Because if you don’t… the world will happily take it from you.

Notifications will take it.
Emails will take it.
Social media will take it.
Other people’s needs will take it.

So this is your reminder…

No one is protecting your energy in the morning, friends. You have to protect it yourself.

One small habit.
One intentional choice.
One thing you grab first.

And slowly… your days begin to change.

So tomorrow morning… pay attention. What do you grab first? Because that small moment is shaping more than you realize. And one small habit really can change everything. I’m rooting for you, friend. And I’ll see you right here next time, on The Self Care Sisterhood Podcast. 🤍

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