The Key to a Better Morning
Do you hit the snooze button one too many times or chug coffee the second you wake up? If so, your bad habits might be why mornings aren't exactly your favorite part of the day. But don't worry: there are ways to ensure you have a better start, and it could be as simple as swapping your cup of Joe for a glass of water instead. If you want to make sure you're always getting up on the right side of the bed, here are 10 unhealthy morning habits to nix—and 10 better ones to follow instead.
1. Checking Your Phone First Thing
We get it: after eight hours of shut-eye, the thing you're probably most curious about upon waking up is going through all your notifications and seeing what you've missed. But if you're immediately scrolling through social media or your inbox, you could be jolting your brain straight to a stressful and anxious state from the get-go.
2. Chugging Coffee Before Water
Your cortisol levels are already at their peak in the morning, so drinking coffee as soon as you wake up won't be doing you any favors. Plus, coffee is a diuretic, which isn't a good thing to be feeding your likely already-dehydrated body after eight hours of rest.
3. Hitting Snooze
Used to hitting the snooze button every morning? Well, you might want to change that habit. Even though you may think you're sneaking in a couple of extra minutes, you won't be getting the restorative sleep you need. Instead, each time you opt to snooze more, you'll only end up waking groggier.
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4. Skipping Breakfast
You slept in, and now you only have 20 minutes to get ready for work. Do you skip breakfast? If your answer is yes, you're doing it wrong. Without giving your body the fuel and energy it needs to get through the morning, you won't be at your best state, and you'll likely end up overeating in the afternoon to make up for it.
5. Not Getting Enough Sunlight
Are you cooped up at home or inside your windowless office? If you don't expose your body to enough sunlight in the morning, you might mess up your circadian rhythm, which tells you when to stay awake and when it's time to sleep. Plus, natural light does more than brighten the day—it brightens your mood and helps improve focus, too.
6. Leading a Sedentary Lifestyle
If your job consists of you sitting at your desk all day long, make sure to make up for the lack of activity by hitting the gym after you clock out. Otherwise, leading a sedentary lifestyle can put you at higher risk of developing various health issues, such as obesity, diabetes, heart disease, as well as anxiety and depression.
7. Rushing Through Your Morning Routine
It might seem hard not to throw your body into overdrive in the morning just to arrive at the office on time, especially when you have a short timeframe to get ready. But when you rush through your routine, you send your brain into stress mode, which can end up affecting your mood and focus for the rest of the day.
8. Doomscrolling
Another reason to avoid looking at your phone first thing in the morning? You might accidentally rope yourself into doomscrolling if you don't, especially if you're looking through your social media feed right from the get-go. Reading negative headlines can spike your stress levels, leaving you in a depressed and anxious mood that will sour your day.
9. Consuming Sugary Foods
Your kids' sugary cereal might be the only option you have when you're short on time in the morning, but it's better to stock up your pantry with healthier, nutritious options that don't spike your glucose levels. Consuming sugar too early in the day can lead to crashes later, which can leave you jittery and irritable.
10. Not Setting a To-Do List
You want to start every day with intention, and one of the best ways to kickstart your morning is to write a to-do list. This helps your brain understand what the plan is for the day, and ensures you remember to prioritize your responsibilities and important tasks. Skipping creating a game plan can muddle your focus and make you more stressed.
So, what are better ways to start the day? Follow these 10 tips for a brighter morning:
1. Set Your Alarm Right
If you're the type to hit the snooze button repeatedly, try setting your alarm to that later time instead, so you get interrupted sleep. For example, if the latest you can get up by is 7AM, put your alarm for then. If you prefer easing into your day (which is better for your brain), wake up when your first alarm sounds, then start your day with simple, low-intensity tasks, like stretching, drinking water, or watering your plants.
2. Practice Mindfulness
Set aside five or 10 minutes every morning to practice mindfulness. Whether it's meditation, yoga, deep breathing exercises, or journaling, doing these will help prime your brain to adopt a more positive mindset and melt away stress.
3. Drink a Full Glass of Water
Instead of reaching for a cup of Joe, pour yourself a large glass of water instead. Your body is most likely dehydrated after going eight hours without fluids, so make sure to replenish it with plenty of liquids as soon as you wake up. As mentioned, coffee is a diuretic, which will leave you more parched.
4. Eat a Protein-Rich Breakfast
Don't go for whatever takes the least effort to make in the morning. Do your body a favor and wake up a little earlier if needed to make yourself a healthy breakfast. Make sure to include lots of protein and fiber, like eggs and leafy greens or oatmeal with banana and berries, to give yourself the energy you'll need to get through the day.
5. High-Five the Mirror
It might sound silly, but high-fiving the mirror may just be the secret to boosting your mood. Science says that this simple action lights up the reward centers in your brain, which makes you feel happier, motivated, and empowered. So, go and give your reflection a five!
6. Prepare the Night Before
The key to a successful morning actually starts by preparing the night before. This is also a helpful tip for those who often rush to get ready after they wake up. If you lay out your clothes and plan out your day ahead before you head to bed, you won't feel as stressed or chaotic in the morning, leaving you more time for other tasks.
7. Make Your Bed
Another simple tip to brighten your morning? Make your bed. Leaving your sheets unmade will make your room and environment look more cluttered, which can add to your stress. Keeping things tidy, on the other hand, will give you a sense of accomplishment and a clean slate to start the day.
8. Lay Out a Game Plan
As mentioned, it's better to lay out a game plan before tackling your responsibilities for the day. Writing out a simple to-do list allows your brain a chance to focus and prepare, and keeps your priorities from getting cluttered and jumbled.
9. Listen to a Podcast
Need a boost of motivation? Other than high-fiving the mirror, you can also put on some music or a podcast to brighten your morning and help you feel more ready for the day ahead. Whether it’s an upbeat playlist or something meditative, a quick episode or two can instantly shift your mood and mindset. Plus, playing it in the background as you're making your breakfast or brushing your teeth can make your routines more fun.
10. Open the Curtains
As soon as you wake up in the morning, open your curtains to let the light in! This will help kickstart your brain into alert mode, and you'll feel much more awake and happy with the sun flooding in. Make this a habit and pull back the drapes even if it's overcast out.
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