It might seem pretty obvious, but how you start your morning can set the tone for the entire day.
A few simple choices, good or bad, can determine how productive, focused, and even happy you feel. But let’s be real, we’ve all had those mornings where everything goes wrong before we even leave the house, and that’s largely down to us. Luckily, most of these mistakes are easy to fix once you know what’s throwing you off. Here are some things you might be doing when you wake up that could be derailing your day before it even starts.
1. Hitting snooze (again and again)
It’s so tempting to grab those extra few minutes of sleep, but hitting snooze over and over doesn’t actually help. In fact, it can leave you feeling groggier than if you had just got up the first time. Try placing your alarm across the room so you have to physically get out of bed to turn it off. It might feel annoying at first, but your body will adjust, and you’ll start feeling more refreshed in the mornings.
2. Checking your phone before getting out of bed
Scrolling through social media or emails the second you wake up can put you in a reactive state before you even have a chance to fully wake up. Plus, one stressful email or doomscrolling session can instantly throw off your mood. Instead, try waiting at least 15 minutes before checking your phone. Use that time to stretch, drink water, or just enjoy a few quiet moments before diving into the digital world.
3. Skipping water
After a long night of sleep, your body is dehydrated. Jumping straight into coffee or tea without drinking water first can leave you feeling sluggish and slow. Start your day with a glass of water before anything else. It wakes up your body, kickstarts digestion, and helps you feel more alert, without the caffeine crash.
4. Not making your bed
It might seem like a small thing, but leaving your bed unmade can actually affect your mindset. A messy bed can make your space feel chaotic and subconsciously set a disorganised tone for the day. Taking 30 seconds to make your bed gives you a small win first thing in the morning. It sets the stage for a productive day and makes it that much nicer when you come home to a tidy room.
5. Skipping breakfast (or eating the wrong thing)
Running out the door without eating, or grabbing a sugar-loaded breakfast, can leave you feeling sluggish and unfocused by mid-morning. Your body needs fuel to function properly, especially after fasting overnight. If you don’t have time for a full breakfast, at least grab something with protein and healthy fats, like eggs, Greek yogurt, or a smoothie. It’ll keep you feeling fuller and more energised throughout the morning.
6. Waking up in a rush
Jumping out of bed at the last possible minute, scrambling to get ready, and rushing out the door sets a stressful tone for the rest of the day. It’s hard to feel calm and focused when your morning starts in panic mode. Giving yourself even 10 extra minutes to wake up at a relaxed pace can make a huge difference. A slower morning helps your brain ease into the day instead of starting in a state of chaos.
7. Skipping movement
Going straight from bed to sitting at a desk can leave your body feeling stiff and your mind sluggish. Movement first thing in the morning—whether it’s stretching, a quick walk, or a full workout—helps wake up your muscles and improve circulation. Even just five minutes of stretching can help loosen up your body and improve your mood before you tackle the day.
8. Letting your thoughts spiral
Waking up and immediately thinking about all the things you have to do can send you into stress mode before your feet even hit the floor. It’s easy to feel overwhelmed when your first thoughts of the day are negative. Instead, try setting an intention or focusing on something positive. Whether it’s gratitude, a simple deep breath, or reminding yourself that you can handle the day, a little mental shift can go a long way.
9. Drinking too much caffeine too fast
That first cup of coffee can feel like pure magic, but downing caffeine too quickly, especially before eating, can lead to energy crashes, jitters, or even an upset stomach. Try waiting at least 30 minutes after waking up before reaching for caffeine. Giving your body time to wake up naturally can help you avoid mid-morning energy slumps.
10. Not planning ahead
Waking up without a plan can leave you feeling scattered. If you’re always scrambling to figure out what to wear, what to eat, or what’s on your schedule, your morning will feel rushed and stressful. Taking a few minutes the night before to lay out your outfit, prep your breakfast, or glance at your to-do list can make your morning feel smoother and more intentional.
11. Starting your day in the dark
Natural light plays a huge role in regulating your body’s internal clock. If you get ready in dim lighting or keep your blinds closed for too long, your brain might struggle to fully wake up. Open the curtains or step outside for a few minutes as soon as possible in the morning. Exposure to natural light helps boost your energy and tells your body that it’s time to start the day.
12. Multitasking too soon
Trying to do a million things at once in the morning—checking emails, making breakfast, getting dressed, and texting at the same time—can make your brain feel overloaded before the day even begins. Giving yourself a few moments to focus on just one thing at a time helps you ease into the day with a clearer mind and a sense of control instead of chaos.
13. Holding onto yesterday’s stress
Sometimes, yesterday’s problems follow us into the next morning, making it hard to start fresh. If your mind is still stuck on an argument, mistake, or stressful situation, it can throw off your whole mood. Try mentally “resetting” each morning. Whether it’s through journaling, deep breathing, or just reminding yourself that today is a new day, letting go of yesterday’s stress can make a huge difference.
14. Starting the day without a moment for yourself
When your morning is filled with responsibilities, such as getting kids ready, answering emails, or rushing to work, it’s easy to forget to take even a second for yourself. Finding a small moment of peace in the morning can set a calmer tone for the day, whether you just sit and sip your coffee in silence, listen to music, or just take a few deep breaths.
Your mornings don’t have to be perfect, but a few small changes can make them feel a lot less stressful. By avoiding these common mistakes, you can start your day feeling more in control, more energised, and ready to take on whatever comes your way.
