Day 5: This One Small Change Can Make a Big Impact on Your Health🍂

Welcome to Day 5 of the Colors of Change experience! You’ve been making some incredible changes so far, and today we’re tackling a habit that might seem small but changes everything for your pelvic floor and overall health: leaving your phone outside the bathroom.

Yep, we’re going there. It’s time to break the habit of bringing your phone into the bathroom, and we’re going to show you why it matters more than you might think.

And yes, most of us do. We checked. 87% of people bring their phones into the bathroom. If you are one of the lucky 13% who don't, read on to discover how you have a pretty incredable health habit you want to keep the rest of your life. 

Why Bringing Your Phone Into the Bathroom Is a Problem

At first glance, scrolling through social media while in the bathroom seems harmless, right? But here’s the deal—this habit can negatively affect your pelvic floor health in ways you probably haven’t considered.

When you spend extra time sitting on the toilet (usually because you’re distracted by your phone), you put unnecessary pressure on your pelvic floor muscles. This can lead to issues like pelvic floor dysfunction, hemorrhoids, and even constipation. The longer you sit, the more pressure you place on your rectum and pelvic floor, which is designed to support your bladder, bowels, and reproductive organs. Over time, this can weaken these muscles, making it harder to control your bladder and bowel movements.

And let’s be real—spending too much time on your phone in the bathroom isn’t just bad for your pelvic floor. It’s also bad for your posture. Hunched over your screen for extended periods can lead to neck and back strain. It’s a habit that impacts your body in ways you don’t notice immediately but can cause long-term issues.

Check In: Are You Guilty of This Habit?

If you’re like most people, bringing your phone into the bathroom has probably become second nature. It’s a way to zone out, catch up on emails, or scroll through social media. But here’s the thing—it’s not doing your body any favors. Today, we’re focusing on breaking this habit to support your pelvic floor health and overall well-being.

The Goal: Leave Your Phone Outside the Bathroom

Today’s care task is simple, but it could change everything for your health: leave your phone outside the bathroom. The goal is to be mindful of how much time you’re spending in the bathroom and give your pelvic floor the respect it deserves.

Tips for Breaking the Habit:

• Create a new bathroom routine: If you’re used to scrolling on your phone, this will feel weird. However, reframe it as an opportunity to create a mindful break from technology. Use this time to check in with yourself. You can take a moment to breathe deeply, stretch, close your eyes, or simply enjoy a few quiet moments. This small change will give your brain a rest from overstimulation and help you connect with your body, turning an everyday habit into a quick reset for your mind and well-being.

• Set a time limit: If you need to relax, aim to limit your bathroom time to 2-3 minutes. Spending longer can create unnecessary strain on your pelvic floor muscles. If constipation is an issue, there are better solutions than sitting and straining for extended periods. Instead, stand up, take a break, and return later if needed. This approach prevents strain and encourages healthier bathroom habits.

• Out of sight, out of mind: Leave your phone in another room before you go to the bathroom. The more you distance yourself from it, the less tempting it will be to bring it with you.

Why This Matters for Your Long-Term Health

The pelvic floor is one of the most important muscle groups in your body, supporting your bladder, bowel, and reproductive organs. Keeping it strong and healthy is crucial for preventing issues like incontinence, pelvic pain, and prolapse as you age. But more than that, breaking this habit helps you be more mindful of your body’s needs and signals.

We often underestimate how much our small, daily habits impact our long-term health. By leaving your phone outside the bathroom, you’re taking a simple yet powerful step toward protecting your pelvic floor, improving your posture, and supporting your overall well-being.

Today’s Care Task: Leave the Phone Out

Here’s what we want you to do today:

• Commit to leaving your phone outside the bathroom, even if it’s just for one day.
• Check in with yourself afterward—how did it feel? Was it challenging? Did you notice a difference in your posture or pelvic comfort?

Why It Matters for the Long Haul

Small changes like leaving your phone outside the bathroom may seem insignificant, but they make a big difference in the long run. By prioritizing your pelvic floor health and being more mindful of your body’s needs, you’re setting yourself up for better health as you age. This simple shift will help you feel more connected to your body and reduce unnecessary strain.

We’re so proud of the progress you’re making, and we’re excited to see how this change impacts your health. Keep it up—you’ve got this!

Be well,

Jennifer and Heather