Media & AI Mindfulness · Tom Ciszek
The Morning Scroll
A 7-day journal of how you begin the day · 2 min per morning · Español al reverso
☼Why this exercise exists
The first 90 seconds after waking shape the entire day. If those seconds go to notifications, the rest of the day is reactive. If those seconds go to prayer, the rest of the day has a different center of gravity. This is a 7-day audit of what is actually happening, kept honest by writing it down.
1The 7-day journal2 MIN/DAY
Each morning, before you do anything else, fill in one row.
| Day | First thing my eyes touched | First word in my mind | What did I feel? | What I'll try tomorrow |
|---|---|---|---|---|
| Mon | ||||
| Tue | ||||
| Wed | ||||
| Thu | ||||
| Fri | ||||
| Sat | ||||
| Sun |
2After 7 days: the synthesis10 MIN
- What touched my eyes first most days? Was it chosen, or was it default?
- Where was Christ in those first 90 seconds?
- What is one small change I will commit to for the next 7 days?
3One small change
- Phone in another room overnight. The 6-foot rule.
- Morning prayer before phone. Even 30 seconds. A Hail Mary, an Anima Christi, the sign of the cross.
- Notifications off for the first 20 minutes after waking. Settings, Focus, Sleep Focus.
- A printed prayer on the nightstand. What you see when your hand reaches.
My commitment for the next 7 days:
SAINT THÉRÈSE OF LISIEUX"Do small things with great love.""In the morning, Lord, you hear my voice." · Psalm 5:3
TOM.MS/MEDIAMINDFULNESS
Six bilingual exercises, the method, the Golden Ladder, and the full report. Free, printable, yours.
Prayer opens and prayer closes.
Six bilingual exercises, the method, the Golden Ladder, and the full report. Free, printable, yours.
Prayer opens and prayer closes.