Mornings set the tone for the rest of the day. What you do—or don’t do—right after waking up can impact your energy levels, productivity levels, and overall sense of well-being. While you may have a fixed morning routine, knowing habits that might harm your health and efficiency is crucial.
Let’s explore 13 things you should never do first thing in the morning.
Snoozing The Alarm
Reaching for the snooze button might seem harmless to get a few extra minutes of sleep, but it can disrupt your sleep cycle. According to a study by the National Sleep Foundation, fragmented sleep can lead to increased grogginess and impaired cognitive function. Instead, try setting a consistent wake-up time and stick to it, even on weekends.
Checking Your Phone Immediately
While checking your phone for notifications is okay, diving into emails, social media, or news right after waking up can overwhelm your brain and spike your stress levels. A survey by Research.org shows that 56.9% of Americans, or more than half, reach for their phones immediately after waking up, sometimes within the first 10 minutes. This habit can result in information overload and anxiety. Start your morning with a mindfulness exercise or a few minutes of stretching to set a peaceful tone for the day.
Not Getting Sunshine
Missing out on morning sunshine can negatively impact your mood and overall health. Exposure to morning sunlight regulates your body’s circadian rhythm. It also boosts vitamin D levels, enhances mood, and improves sleep quality. Aim to spend at least 20 minutes outside each morning to soak up the benefits of sunlight.
Not Meditating
Skipping meditation in the morning can mean missing out on significant mental and emotional health benefits. Experts say that regular meditation and mindfulness can reduce stress, anxiety, and depression, helping you start your day with a calm and focused mind. This practice makes it easier to manage daily stressors, leading to increased irritability and decreased concentration. Meditating for 5 to 10 minutes daily can enhance self-awareness, improve emotional regulation, and boost overall mental clarity.
Drinking Coffee Right Away
While many people rely on a cup of coffee to wake up, consuming caffeine immediately after waking can interfere with the body’s cortisol production. Cortisol, a hormone that naturally helps you feel alert, peaks about 30-45 minutes after waking up. Drinking coffee during this period can reduce its effectiveness and lead to increased tolerance over time. Instead, wait an hour after waking up before having your first cup.
Neglecting Hydration
After 6-8 hours of sleep, your body is naturally dehydrated. Skipping water in the morning can exacerbate dehydration, leading to fatigue and decreased cognitive function. Start your day with a glass of water to jumpstart your metabolism and aid digestion.
Skipping Personal Hygiene
Cleanliness can set a positive tone for the rest of the day. Neglecting personal hygiene can negatively impact your mood and self-esteem throughout the day. During a poll conducted on 2000 Americans on behalf of Listerine Clinical Solutions for World Oral Health Day, many Americans admitted to not brushing their teeth five times a week. Taking a few minutes to brush your teeth, wash your face, and groom yourself can significantly boost your confidence and readiness to face the day.
Skipping Morning Stretching
After a whole night’s rest without much movement, your muscles get tight, and your body feels stiff in the morning. Skipping stretching in the morning can lead to stiffness and reduced flexibility throughout the day. Stretch major muscle groups to promote blood flow and prepare your body for the day ahead. Focus on gentle movements to avoid injury and gradually increase intensity as your body warms up.
Procrastinating On Important Tasks
Delaying essential tasks until later can lead to increased stress and decreased productivity. According to a survey, mornings are the most productive for people. Check out this list of highly successful people who get up before 5 a.m. and start working. Tackle high-priority tasks early to take advantage of this natural peak in cognitive function. Create a to-do list the night before to streamline your morning and ensure you start with clear objectives. This habit can improve your time management skills and reduce the likelihood of procrastination.
Eating Sugary Foods
While breakfast is recommended to lower the risk of heart disease, obesity, and type-2 diabetes, consuming sugary foods first thing in the morning results in a sharp rise in blood sugar levels, followed by a crash, leaving you feeling exhausted and irritable. Instead, make a breakfast rich in protein, healthy fats, and complex carbohydrates to sustain energy. Consider foods like eggs, avocado toast, and whole-grain cereals. Such balanced foods help maintain steady blood sugar levels and keep you satiated for longer.
Rushing Through Your Morning Routine
American adults between 45 and 60 feel more stressed today than in the 1990s. Rushing through your morning routine can create a sense of urgency and stress throughout the day. To combat this, wake up earlier to allow ample time for each task. A consistent routine that includes time for relaxation and mindfulness helps create a calm and orderly start to your day, setting a positive tone for the hours ahead.
Not Planning Your Day
Failing to plan your day can lead to disorganization and decreased productivity. According to a study by Gail Matthews of Dominican University, people who write down their goals are likelier to achieve them. Take a few minutes each morning to outline your tasks and priorities. Use a planner or digital app to keep track of appointments and deadlines. This habit helps you stay focused and make the most of your day.
Reading The News
Reading the news in the morning can sometimes set a negative tone for the day. A study by the American Psychological Association found that exposure to harmful and dramatic news can increase feelings of stress and anxiety. Instead of diving into potentially distressing headlines, consider saving your news consumption for later when you’re better prepared to process the information.