Your morning routine sets the tone for the rest of the day.
From hitting snooze to drinking coffee too soon, discover morning habits you should ditch for good.
Introduction
Mornings are powerful. They can shape your mood, energy levels, and productivity for the entire day. However, many of us have unknowingly developed habits that do more harm than good. From pressing the snooze button to checking our phones first thing, these small actions can disrupt our sleep cycle, lower focus, and even affect our metabolism.
In this guide, we will uncover common morning habits that could be holding you back—and what you should do instead.
1. Hitting the Snooze Button
It might feel like those extra five or ten minutes of sleep help, but in reality, they do more harm than good. When you hit snooze and go back to sleep, your body starts a new sleep cycle that it will not have time to complete. This leads to grogginess and confusion, also known as sleep inertia.
What to do instead:
- Set a consistent bedtime to ensure you get between seven and nine hours of sleep.
- Place your alarm across the room so you have to physically get up to turn it off.
2. Skipping Your Morning Shower
Some people prefer to shower at night, but a morning shower can help kickstart your brain. According to Harvard psychology lecturer Dr Shelley Carson, showers improve alertness and creativity by helping the brain generate new ideas.
What to do instead:
- Even if it is just a quick rinse, a morning shower can boost your mental clarity.
3. Taking Hot Showers
A steaming hot shower feels relaxing, but that is the problem—it relaxes your body too much and can make you feel sleepy instead of energised.
What to do instead:
- Opt for a cold or lukewarm shower to feel refreshed.
- Studies show that cold showers can boost brain function and strengthen the immune system.
4. Checking Your Phone First Thing
Research shows that 80 per cent of people check their phones within 15 minutes of waking up. Whether it is emails, social media, or news, starting the day with screens increases stress and distracts you from a mindful morning.
What to do instead:
- Wait at least 30 minutes before using your phone.
- Replace screen time with meditation, stretching, or reading.
5. Getting Ready in the Dark
If you wake up and keep the curtains closed, your brain still thinks it is night-time, making it harder to feel awake.
What to do instead:
- Expose yourself to natural sunlight or turn on bright lights immediately after waking up.
- Natural light regulates your circadian rhythm and improves alertness.
6. Wasting Time Choosing an Outfit
Struggling to pick the perfect outfit every morning is a waste of time and mental energy. Even Steve Jobs simplified his wardrobe to focus on more important decisions.
What to do instead:
- Organise your closet so your work clothes are separate and easy to access.
- Plan your outfits the night before to save time in the morning.
7. Eating Sugary Cereals for Breakfast
A standard two-ounce portion of cereal contains around four tablespoons of sugar. This spikes your blood sugar levels, leading to an energy crash later.
What to do instead:
- Opt for protein-rich breakfasts like scrambled eggs, Greek yoghurt, or oatmeal.
- Surprisingly, a slice of pizza is a better breakfast choice than cereal, as it provides a more balanced mix of protein, fats, and carbohydrates.
8. Brushing Your Teeth Immediately After Eating
Brushing right after meals can damage your enamel, especially if you have eaten acidic foods like citrus or soda.
What to do instead:
- Wait at least 30 minutes after eating before brushing.
- In the meantime, rinse your mouth with water or chew sugar-free gum to stimulate saliva production, which protects your teeth.
9. Drinking Black Coffee on an Empty Stomach
Many people start their day with coffee, but drinking it immediately after waking up increases cortisol levels, leading to anxiety and digestive issues.
What to do instead:
- Wait three to four hours after waking up before having coffee.
- If you must have it earlier, add a splash of milk or eat something small alongside it to reduce acidity.
10. Making Your Bed Right Away
Making the bed immediately after getting up may seem like a good habit, but it creates the perfect breeding ground for dust mites. Since your body produces moisture overnight, covering your bed too soon traps humidity, which dust mites thrive in.
What to do instead:
- Pull back your sheets and let them air out for a while before making the bed.
Open a window to improve ventilation and reduce moisture buildup.
