Q: What is better to do first thing in the morning when we wake up? A: Whatever you want or need to, it is up to you, but specialists in health and wellness remind us that picking up the cell phone IS NOT a helpful habit. They recommend at least 30 minutes of phone-free time when we wake up. For some it may be deep breathing, meditation, affirmations, or prayer. For some it may be their usual morning routine, to include taking a shower, brushing teeth, or otherwise getting ready for the day ahead. If 30 minutes feels difficult to achieve at first, we can start with 15 minutes, or even just 5 minutes of no phone, no screen after waking up - - and build up from there. If our cell phone is our alarm clock and the only way to tell the time, it is very helpful to get a radio clock or a wall mounted analog clock, or any old-school time measuring device that can sit on our nightstand. The same principle applies to the 30 minutes before going to sleep. Turning the cellphone off, or placing it outside the bedroom, or placing it in airplane mode half an hour before going to sleep is paramount for brain health, for our mental wellbeing, and for our overall health. Please share your thoughts, if you wish to: What is your experience with morning and night routines related to cell phones/screens use, or lack thereof? What are the healthier habits you want to implement around these principles, if any?