Ask yourself: What is the last thing you do before going to sleep? What is the first thing you do in the morning?

If you answer “Check my phone, my email, scroll through my Instagram or Snapchat feeds” or anything related to your phone, it’s time to reassess your routine.

We know that looking at your phone right before bed, absorbing that blue light, will interfere with your sleep and ability to focus the next day. But equally bad is checking your phone first thing in the morning.

Time management expert Sid Savara says that when you check your email in the morning, “You risk doing what someone else wants you to do.” And poof, your focus is gone and priorities shift to someone or something else. Other studies note that taking your phone into the bathroom — whether to read while on the toilet or listen to NPR while in the shower — is equally inefficient. For the former, it’s a sure-fire way to spread germs. For the latter, it can add minutes to your shower, wasting precious time and water.

True, many people use their phone as their alarm. But if you aren’t disciplined enough to turn off your alarm and leave your phone on the table until it’s time to leave, try getting an old-fashioned alarm clock (I keep mine across the room, so there’s no snooze option) and leaving your phone — and temptation — in another room all together. See how much faster and more focused you’ll be in the morning. And in the long run, happier and healthier.