9 morning habits that make you feel tired all day

Let’s face it, we all have morning habits that set the tone for the rest of our day.

But what if I told you some of these habits are the very reason you feel drained by mid-afternoon?

It’s true, some routines do more harm than good.

In this article, I’m going to share with you 9 morning habits that could be zapping your energy.

And don’t worry, I’ll also provide tips on how to kick these habits to the curb.

1) Skipping breakfast

Here’s the thing, when you skip breakfast, your body goes into survival mode.

It starts conserving energy and slows down your metabolism. That’s why by mid-morning, you feel sluggish and low on energy.

I know, mornings can be rushed and you might not feel hungry right after waking up.

But even a small, nutritious meal can kickstart your metabolism and keep your energy levels steady throughout the day.

Staying committed to breakfast, even on the busiest of days, requires a bit of planning and creativity.

And preparation is a good start. Take a few minutes the night before to prep a quick and easy breakfast.

Overnight oats, yogurt parfaits, or chia seed puddings can be made ahead of time and stored in the fridge for a grab-and-go option in the morning.

Alternatively, keep it simple. Opt for simple breakfast options that require minimal preparation.

This could include whole grain toast with peanut butter, a piece of fruit, or a handful of nuts.

Come on! It’s not rocket science.

2) Overloading on caffeine

I’ll confess, I used to be one of those people who couldn’t function without a cup of coffee first thing in the morning.

It felt like my energy switch wouldn’t turn on until I had that caffeine kick.

But here’s what I learned: while coffee does give you an instant energy boost, it’s short-lived.

By midday, I’d crash and feel even more tired than before.

What’s worse, I learned that overdoing it with caffeine can disrupt your sleep patterns, making you feel tired the next day.

It was a vicious cycle.

So, I decided to cut down. I swapped my morning coffee for a glass of lemon water, and saved the coffee for mid-morning or early afternoon when I really needed that pick-me-up.

And guess what? My energy levels started to improve.

If you’re relying on caffeine to get you through the day, it might be time to reconsider.

Try reducing your intake and see how your body responds. You might be surprised by how much more energetic you feel.

3) Skipping exercise

It might seem counterintuitive, but starting your morning with a bit of exercise can actually boost your energy levels for the rest of the day.

When you get moving, your body releases endorphins – those feel-good hormones that give you a natural energy high.

There’s also research showing that people who exercise regularly have more energy and less fatigue than those who lead sedentary lives.

Now, I’m not saying you need to run a marathon or hit the gym for an hour every morning.

Even a brisk 10-minute walk or a quick yoga session can work wonders to wake up your body and mind. 

Sometimes things don’t go as planned, and that’s okay.

Have a backup plan for days when you can’t do your usual workout, whether it’s a shorter routine, a different activity, or even just a brisk walk around the block.

4) Not drinking enough water

When we wake up after hours of sleep, our bodies are naturally dehydrated.

Not replenishing this lost water can lead to fatigue and lack of concentration.

Before you reach for that morning coffee or tea, try having a glass or two of water.

It’s a simple habit that can make a big difference in how you feel.

To remember drinking water first thing in the morning, make it part of your morning routine.

Place a filled water bottle by your bedside or set a reminder on your phone to drink water as soon as you wake up.

Additionally, create visual cues by leaving a sticky note on your bathroom mirror or next to your toothbrush.

Drinking water consistently in the morning can become a habit over time, especially if you associate it with other morning activities like meditating or showering. 

5) Neglecting sunlight

Neglecting sunlight 9 morning habits that make you feel tired all day

Ever notice how a sunny day can instantly lift your spirits?

That’s because exposure to natural light has a direct impact on our mood and energy levels.

When we wake up, our bodies need daylight to reset our internal clocks and signal that it’s time to start the day.

However, many of us start our mornings in dimly lit rooms, which can confuse our body clocks and leave us feeling tired.

So, try opening your curtains first thing in the morning or better yet, step outside for a few minutes.

This habit could be just what you need to kickstart your energy and set a positive tone for the day.

6) Ignoring mindfulness

In our fast-paced world, it’s easy to jump out of bed and rush into the day without taking a moment to check in with ourselves.

But starting your day on autopilot can leave you feeling drained before the day has even begun.

Practicing mindfulness in the morning, even if it’s just for a few minutes, can help you start your day with a sense of calm and focus.

It could be as simple as sitting quietly with your thoughts, practicing deep breathing, or jotting down things you’re grateful for.

Trust me, taking this time for yourself in the morning can make a world of difference in how you feel throughout the day.

It’s a gentle reminder to slow down, breathe, and take things one step at a time.

And who knows, it might just become your favorite part of your morning routine.

7) Hitting the snooze button

I’ve been there – the alarm goes off, you’re still feeling groggy and the temptation to hit the snooze button is overwhelming.

But here’s the thing, those extra few minutes of sleep aren’t as restful as you think.

In fact, going back to sleep after your alarm interrupts your sleep cycle, leaving you feeling more tired when you eventually do get up. I found this out the hard way.

Now, I make it a rule to get up as soon as my alarm goes off, no matter how tempted I am to snooze.

It might be tough at first, but by sticking to a regular wake-up time, your body gets used to the routine and it gets easier.

And the reward? Feeling more alert and ready to tackle the day.

8) Checking your phone first thing

It’s a common habit for many of us – reaching for our phones the moment we open our eyes.

But scrolling through emails and social media can instantly spike your stress levels, setting a negative tone for the day.

Additionally, the blue light emitted by our devices can interfere with our body’s natural waking process, making us feel more tired.

Here’s what you can do: Try swapping your phone for a more calming morning activity, like reading a book or doing some light stretching.

Creating a peaceful start to your day can help you maintain better energy levels as the day goes on.

9) Not scheduling enough downtime

Amid the whirlwind of hustle culture, guilt often creeps in when we prioritize relaxation.

Yet, here’s the reality check: downtime isn’t a luxury; it’s a lifeline.

Deprived of rest, our bodies and minds run on empty, leaving us stranded in a desert of chronic fatigue.

So what can you do?

Setting your alarm early is a good start. Wake up 15-30 minutes earlier than usual to carve out some quiet time for yourself.

Use this time for activities that help you relax and recharge, such as meditation, journaling, or simply enjoying a cup of coffee or tea in peace.

Another great alternative is to streamline your morning routine and free up time for downtime.

For example, prepare breakfast and pack your bag the night before so you can use the extra time in the morning for relaxation.

Vitality is a matter of habits

In closing, it’s time to break free from the bondage of our habitual fatigue and reclaim control over our mornings.

Think about it: The morning routines we engage in on a daily basis can either bolster or deplete our vitality.

Healthy habits such as regular exercise, nourishing meals, adequate sleep, and positive social interactions contribute to increased vitality.

On the other hand, unhealthy habits like sedentary lifestyles, poor dietary choices, lack of sleep, and excessive stress can leave us feeling depleted. 

To that I say: Let us refuse to be enslaved by routines that do us no good.

With consistency, we can redefine our morning routines, setting the stage for boundless energy, productivity, and joy. 

Lucas Graham

Lucas Graham

Lucas Graham, based in Auckland, writes about the psychology behind everyday decisions and life choices. His perspective is grounded in the belief that understanding oneself is the key to better decision-making. Lucas’s articles are a mix of personal anecdotes and observations, offering readers relatable and down-to-earth advice.

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