A good morning routine is a fundamental part of self-care, affecting everything from your energy levels and productivity to the state of your skin.
But it’s easy to fall into less-than-ideal habits without realizing it—especially during a global pandemic, when routines are long gone as we collectively grapple with larger issues.
Fortunately, it’s easy to get back on track.We asked experts about some of the most common morning routine mistakes and simple fixes you can try.
Mistake #1: Hitting The Snooze Button
More than half of Americans say they hit the snooze button every day, so know that you’re in good company if you do the same. And, it really isn’t your fault. A growing body of research shows that workdays and school days start too early, causing millions of children and adults to lose the sleep their brains and bodies need. So trying to sneak in a last-minute break may seem like your only recourse. But alas, this doesn’t work.
It’s so tempting to continue dozing off, but nothing good will come of it.
That’s because the extra time you squeeze in during that time isn’t actually recuperative, even if they feel great at the time.
Additionally, you may disrupt longer periods of REM sleep that typically occur in the early morning. Frequent disruptions in the natural sleep cycle are associated with a range of mental effects, such as cognitive problems and depression, as well as physical effects, such as metabolic problems.
If you want a little more time in the morning, your best bet is to set your clock forward 15 minutes and get up the moment your alarm goes off. If you must set a really annoying alarm tone, do it.
Mistake #2: Letting Your Mind Be ‘Directed’ By Your Phone
Another big mistake people make in the morning is reaching for their phone under the covers.
If the first thing you do in the morning is check email, check social media, or scan the day’s headlines, you’re essentially letting things outside of your control “hijack” your first thoughts and feelings.
The information you feed into your brain is actually someone else deciding for you what your brain will do. The concern is that people have become almost addicted to the up-and-down news cycle.
So now is the time to take borders seriously. If you pick up your phone first thing in the morning, that’s okay because it’s your alarm clock; if you pick it up to immediately connect to the outside world, that’s not so good.
Instead, take a few deep breaths. Do some stretches. Say hello to your partner or children. Drink some water.
Mistake #3: Filling Up On Sugar Right Away
Sugar and ultra, ultra-processed breakfast foods can cause hormonal changes in the body. Now you’ll be on a roller coaster of hunger, moodiness, and maybe even a sugar crash.
According to the American Heart Association, the average American consumes 77 grams of sugar per day, approximately three times the recommended daily intake for women. (The recommended intake for men is slightly higher.) Experts warn that breakfast is the most problematic meal of the day because of added sugars, as common foods include sweetened coffee and tea, cereals, syrups, breakfast bars , sugary foods. Smoothies and yogurt and more.
So what exactly does “too much” mean? Public health guidance is a good place to start, basically the more sugar you can cut out of your morning routine, the better.
If you want to really start your day on a strong, solid, stable note, it would be really helpful if you could completely cut out sugar, but it’s not necessary.
Sugar is not the devil, just a suggestion that you choose wisely when to enjoy it. If you do consume a lot of sugar in the morning, try incorporating some exercise into your routine immediately afterwards.
You might go for a walk, you might do some sun salutations or some yoga moves, but the worst thing is going from eating sweets to sitting in a chair or car for hours on end.
Mistake #4: Not Washing Your face Properly Or Using SPF
Is a morning surprise really bothering some skin care experts?
At night, there’s a chance your skin might pick up nasty stuff, like dead skin cells that accumulate on your pillowcase, or dust that might circulate in your sleeping space when you feel dizzy. (One stomach-churning survey revealed that there are as many microorganisms on our pillows as on our toilet seats.)
We have to note that this advice is a bit controversial: Some dermatologists say that if you’ve cleansed thoroughly the night before, there’s no need to wash your face with products in the morning. Repeated use of soap or cleanser may dry out the skin.
If you do go that route, be aware of the water temperature. While it may be tempting to wake yourself up by washing your face with very cold water, the water temperature should not be too cold and wash with lukewarm water. Most people are in a hurry in the morning. If you’re exfoliating your face, be careful not to pull on your skin or be overly enthusiastic.
Whatever you choose, be sure to slather on sunscreen. You’ll need at least a teaspoon to cover your entire face, as well as your neck and chest.
Mistake #5: Completely Overlooking Your Mental Well-Being
Mornings can be tough: you’re tired, you’re constantly rushing or balancing walking pets, taking the kids out the door, and meeting last-minute deadlines.
If you don’t start your day right, you can spend the next few hours trying to shake off the funk.
The strategy you use may be very simple. Open blinds or shades whenever possible in your home to let in natural light. Then find some time to stretch, meditate, write a gratitude journal, or connect with loved ones in a positive way.
A recent research paper offers short, actionable steps people can take every day to improve their happiness, pointing to the potential benefits of simply taking a few deep breaths or spending some time focusing on the qualities of a friend or loved one you admire. These quick and easy exercises can prepare you for the day and train your brain over time.
Not everyone is a morning person, but if you establish the right habits, you can help yourself function better.
