If you want to have a great day, what’s going to stop you? What are the worst things you can do in the morning?
The first moments of the day are key. They either prime our brains and our bodies for the hours that follow, or they establish a state of anxiety, lethargy and randomness that can ruin the entire day.
We all want to feel good, energetic, focussed, productive and get the most out of our waking hours, but many of us indulge in habits that make it very difficult.
Here we’ll take a look at the worst of them, those morning habits that we keep repeating but would be much better off if we didn’t. Here are the 5 worst things you can do in the morning.
1. Lounging in bed
We’ve all been there. The alarm goes off and we’re still tired after a poor night’s sleep, so we hit the snooze button and close our eyes a little longer. Staying in bed feels like a better option than getting up and going to work.
While this may be fine on occasion, it’s not a great habit. In order to exploit our naturally elevated cortisol levels, optimise alertness and sleep better at night we should aim to get up soon after we wake, at the same time each day.
A few deep breaths and a light stretch can help us to waken gently and get the day started.
2. Picking up your phone
One of the most common things people do when they wake up is reach for their phone. As soon as their eyes are open they jump straight into email, socials and the news of the day.
This is harmful in many ways. Scrolling is a passive activity that kills energy and motivation. It invites chaos and distraction at a time when we need to let our own thoughts flow. Instead of using the time to breath, to think, and to plan, it crams what everyone else is thinking, doing and wanting into our minds.
Use the morning better by focussing on yourself and the habits that give you energy.
3. Staying inside with low and unnatural light
More and more of us are working from home these days and miss out on essential nutrients because of it. We wake up, have breakfast inside and make our way to our computer without getting a drop of sunlight, which is a key factor in sleep, cognitive function, immunity and nutrient production.
Lack of sunshine, especially in the morning, affects our energy, concentration, memory and mood for the entire day.
According to Dr. Andrew Huberman, “Light viewing early in the day is the most powerful stimulus for wakefulness throughout the day and it has a powerful positive impact on your ability to fall and stay asleep at night.”
Step outside soon after waking (ideally within an hour), once again, to exploit the rise in morning cortisol levels and awaken fully. You can enjoy breakfast outside, a morning stroll, a cup of tea, or simply sit and meditate in the morning sunlight.
4. Failing to set your own rhythm
If you fail to start the day with your own clear intentions, it’s very easy to get dragged along with everyone else’s. When you’re open to influence and leave even the smallest of cracks in the door, you’ll be answering emails, doing favours, taking meetings, managing ‘emergencies’, and cleaning up others people’s mess the entire day.
It’s like a boxing match you can’t win, because your opponent has established the pace and rhythm of the fight. He’s picking you apart with clean shots and there’s nothing you can do about it.
Start the day right with some clear, uninterrupted thinking. You can meditate or go for a walk to calm the mind then pick up your diary and time block the most important tasks of the day.
When you set your own rhythm and build momentum, there are fewer opportunities for others to disrupt your flow. They’ll just have to enter it if they want a piece of you.
5. Eating a carb/sugar heavy breakfast
Bagels, fruits and sugar laden cereals are quick and easy in the morning but they don’t last very long. A high-carb/low-protein breakfast can leave you hungry within a few hours and more likely to choose sweet foods throughout the day.
In order to avoid the crankiness and dip in energy that accompanies low blood sugar, it’s better to have a protein rich breakfast. A few eggs with some rye bread, for example, will keep you fuller, happier and more energetic for longer.
What are the best things you can do in the morning?
There are many great things we can do to start the day and a few priorities we should all take care of. Things like fresh air, sunlight, meditation, movement and nutrition help to boost our alertness and sense of wellbeing.
Journalling and planning help to establish our rhythm for the day.
Slowly replace the worst things you can do in the morning with a few positive habits and your life will look and feel completely different.
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