Your morning routine determines how the rest of your day will go. The habits you develop immediately after getting out of bed have a significant impact on whether you wake up feeling rejuvenated and prepared to take on challenges or sleepy and uninspired. Unknowingly, a lot of individuals develop morning habits that deplete their energy, increase stress, and reduce productivity. When taken separately, these bad behaviors might not seem like much, but when they build up over time, they can cause fatigue, decreased productivity, and even long-term health issues.
I know firsthand how much of a difference a regular morning routine can make. I once hurried through my mornings, skipping breakfast, repeatedly pressing the snooze button, and browsing through my phone as soon as I woke up. Even before the day began, I was always exhausted, overburdened, and uncontrollable. However, once I began making deliberate adjustments, I observed a considerable improvement in my energy, attention, and general well-being.
Finding these bad behaviors and swapping them out for healthier ones is the first step to changing your morning routine. Instead of making big adjustments all at once, it's important to take tiny, steady actions that add up to a healthy, long-lasting routine. Let's look at some of the worst morning routines that can be preventing you from reaching your full potential and how to overcome them.
1. Pressing the Snooze Button
I was a regular sleeper once. I used to set my alarm clock early every morning in the hopes of starting my day ahead of schedule, but I would repeatedly click the snooze button. Although those extra minutes seemed consoling, they really made me feel much more worn out. I was unaware at the time that sleeping interferes with the body's natural sleep cycle. Your body initiates a new sleep phase when you go back asleep after your alarm goes off, but it doesn't have time to finish it before the next one goes off. Instead of leaving you feeling rejuvenated, this makes you feel sleepy and confused.
The tendency to procrastinate is one of the worst effects of sleeping. You strengthen the habit of putting off other crucial activities throughout the day the instant you put off getting out of bed. Moving your alarm clock across the room can make a big difference if you have trouble with this as I did. It reduces the temptation to curl back under the covers by requiring you to physically get out of bed to turn it off.
Establishing a regular sleep pattern was another strategy that I found to be effective. Even on the weekends, I started going to bed at the same hour every night. I was able to better control my body clock and wake up naturally without having to use the snooze button thanks to this. I began waking up with a purpose, prepared to face the day, rather than battling my alarm.
2. Checking Your Phone Immediately
One of the most difficult habits to overcome was the need to check my phone as soon as I woke up. I'd reach for my phone, browse through emails, social media, and texts, and before I knew it, I'd been lying in bed for twenty to thirty minutes. This practice not only wasted my crucial morning time but also created a stressful and anxious environment. I discovered that I was responding to news updates, business emails, and notifications before I had even had time to myself.
Checking your phone first thing in the morning has the largest drawback of putting you in a reactive rather than a proactive state. You let other information control your thoughts and feelings rather than concentrating on your own objectives, plans, and mental health. I found that I felt hurried and overburdened on the days when I began my morning with a barrage of emails or social media posts.
I started keeping my phone out of reach at night, either in a different room or on the opposite side of my bedroom, in an effort to stop this pattern. I started spending a few minutes stretching, sipping water, and journaling in the mornings rather than grabbing my phone. This small adjustment has a big effect. I began my day with a clearer, more composed head and felt more in charge of my mornings.
Try making a rule for yourself: no emails or social media for the first 30 to 60 minutes after waking up, if giving up your phone entirely in the morning seems unachievable. Instead, make the most of that time by doing something more deliberate, like reading, practicing meditation, or simply taking some time to yourself before the day starts.
3. Skipping Breakfast
I used to be among those who believed that missing breakfast would help them control their weight or save time. I was mistaken. I felt lethargic, agitated, and tempted to go for unhealthy foods later in the day on the days when I skipped breakfast. For good reason, breakfast is referred to as the most essential meal of the day; it stimulates your metabolism, provides energy for your brain, and lays the groundwork for consistent energy levels throughout the day.
I found that skipping breakfast had the biggest negative impact on my ability to concentrate and focus. It was more difficult for me to remain productive whether I was working or running errands. I stopped missing breakfast and instead began cooking quick, wholesome meals that didn't take a lot of time. I started reaching for whole-grain bread with peanut butter, smoothies, or overnight oats. These meals gave me steady energy without making me feel bloated or stuffed.
Making breakfast the night before was another helpful advice. I would make something ahead of time if I knew I would have a busy morning so I wouldn't have a reason to skip it. I saw a significant improvement in my energy levels and general well-being once I started making breakfast a priority.
4. Drinking Coffee on an Empty Stomach
Coffee used to be the focal point of my mornings, like it is for many others. I thought that having a cup of coffee would help me wake up and feel more awake, so I did that first thing after waking up. I was unaware, though, that consuming coffee on an empty stomach was actually more detrimental than beneficial.
I began to feel queasy, my stomach started to hurt, and sometimes I even had jitters. Later on, I discovered that coffee increases stomach acid production, which can result in acid reflux and other digestive problems if there is no meal to counteract it. Additionally, it raises levels of the stress hormone cortisol, which can exacerbate anxiety. I didn't need it first thing in the morning.
I made a small modification to address this: I began eating a little snack before my coffee. I only needed a piece of bread, a banana, or a handful of nuts to keep my stomach full. I also started to cut back on my coffee consumption a little so that my body would naturally wake up without the need for caffeine. This minor adjustment has a significant impact. Despite the undesirable side effects, I still enjoyed my morning coffee.
5. Not Drinking Water Right Away
For a very long time, I began my mornings with coffee—no water or hydration, just caffeine. I didn't give it much consideration until I became aware of how lethargic and distracted I felt in the mornings. Our bodies naturally become dehydrated after hours of sleep, and skipping water simply makes the situation worse.
Your body hasn't had any fluids for the whole night when you wake up. Even slight dehydration can cause headaches, lightheadedness, fatigue, and trouble focusing. However, a lot of people—including my former self—ignore this and skip the hydration step and go right for coffee or breakfast.
Leaving a glass on my bedside table before bed was the simplest way to make sure I drank water in the morning. I now make it a practice to drink it as soon as I wake up before doing anything else. A wedge of lemon or a dash of lime can add extra vitamin C and make plain water more refreshing if it seems too boring.
My focus and general energy levels have improved since I made this minor adjustment. I no longer have as many mid-morning energy crashes, and my digestion has also improved. If you have trouble drinking water in the morning, consider keeping a reusable bottle next to your bed or setting a phone reminder until it comes naturally to you.
6. Rushing Through Your Morning
My mornings were a race against time for years. I'd go to bed as late as I could, then quickly get dressed, skip breakfast, and head out the door. Before the day had even officially begun, I was worn out from the daily routine.
Rushing in the morning causes needless tension and worry. Your body releases the stress hormone cortisol when you're always rushing, which can make you feel tense for hours. This influences not just how you feel, but also how productive and focused you are throughout the day.
I became aware that I needed to get up at least half an hour earlier than I had previously believed. It really helped that I gave myself more time to move at a leisurely pace. Making breakfast, arranging my work supplies, and laying out my clothing the night before was another brilliant tactic.
Try establishing a straightforward morning routine that enables a peaceful and thoughtful start to your day if you frequently feel hurried. Setting a positive tone for the remainder of the day can be achieved with just five minutes of journaling, stretching, or deep breathing.
7. Negative Self-Talk
Starting the day with negative self-talk was one of my worst habits, and it's a tendency that many people unconsciously have. "I'm so exhausted," or "I don't feel like doing anything today," would be my first thoughts if I woke up feeling worn out or unmotivated. My entire day was affected by these insignificant, seemingly insignificant ideas, which increased my stress levels and diminished my confidence.
Your mental attitude is shaped by the words you say to yourself first thing in the morning. It is far more difficult to face the day with motivation and clarity if you begin the day by dwelling on your problems, whether they be fatigue, overload, or self-doubt.
I began using thankfulness and affirmations to counteract my negative self-talk. I would say, "I'm thankful for another day and the energy to make the most of it," rather than, "I'm so tired." I used to tell myself, "I'm capable of handling whatever comes my way today," rather than, "I don't feel like working."
It felt a little forced at first, but as time went on, I realized that just by altering the way I spoke to myself, my motivation and attitude improved. Keeping a gratitude diary or writing down positive affirmations can also help you change your perspective and have a more productive and upbeat morning.
How to Develop a Healthier Morning Routine
Although altering these morning routines wasn't simple, the impact they had on my day-to-day existence made the effort worthwhile. I felt more in control of my day instead of responding to it in a hurried, stressed-out way when I started making hydration a priority, taking my time in the mornings, and treating myself with kindness.
I advise you to make minor, doable adjustments if you're having trouble with unproductive mornings. Start with a single behavior, such as avoiding the snooze button, drinking water first thing in the morning, or using your phone less. These minor adjustments can eventually impact how you begin your day and position you for a more happy, focused, and invigorated life.
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