8 Morning Habits That Are Sabotaging Your Health, According to Experts

Drinking Coffee Before Water

After a night of sleep, you’re likely waking up dehydrated, and reaching for coffee first thing can make it worse. “If you consume coffee first thing after waking, you risk adding to that dehydration since the caffeine in coffee is a diuretic, meaning it pulls fluids out of your body and causes you to pee more,” says Maxine Yeung, dietitian and owner of The Wellness Whisk, LLC. Coffee can also suppress appetite, which might lead to skipping breakfast without realizing. “Since dehydration can leave you feeling tired and low energy, drinking water first thing in the morning can help you wake up, not to mention kick-start digestion and metabolism too,” says Yeung. Aim for at least two cups of water before pouring your first cup of coffee.

Skipping Breakfast

Skipping breakfast after fasting all night can leave you feeling sluggish, make it harder to concentrate, and even mess with your mood. “While skipping breakfast isn’t necessarily harmful, it often leads to excessive snacking later in the day and into the evening, which can contribute to weight gain and impaired blood sugar levels,” says Yeung. “Ideally, you want to eat within two hours after waking. If that’s too challenging, I recommend honoring your hunger and eating as soon as you can in the morning, making sure to prioritize protein, healthy fats, and fiber-rich carbohydrates.” Nourishing go-tos include whole wheat toast with scrambled eggs and veggies or oatmeal topped with berries and sliced almonds.

Checking Your Phone Immediately

Whether you’re checking the headlines, jumping straight into emails, or catching up on social media first thing in the morning, checking your phone immediately after waking can jolt your brain into a reactive state before it’s even had a chance to settle. “Aside from stress and distraction, doomscrolling first thing in the morning can condition your brain to associate wakefulness with stress or anxiety,” says Annie Miller, LCSW-C, behavioral sleep medicine therapist and founder of DC Metro Therapy. “Over time, this can increase baseline anxiety, affect focus and mood, and even interfere with your circadian rhythm, especially if it becomes your default wake-up cue.” Instead, give your brain a few screen-free minutes to come online naturally. Even just five to 10 minutes to step outside, stretch, or do a few grounding breaths before reaching for your phone can make a difference.

Skipping Mindfulness Exercises

Skipping mindfulness exercises in the morning, like journaling, breathing exercises, or meditation, means passing up a valuable chance to check in with yourself before the demands of the day begin. “Chronic stress builds when we don’t pause to process or regulate it,” says Miller. “Without a moment of reflection or presence, stress tends to accumulate, impacting sleep, digestion, focus, and even chronic pain.” The good news is that just one minute of deep breathing, a quick check-in, or scribbling a few thoughts can help calm your nervous system. “What matters most is giving yourself permission to pause and tune in,” says Miller.

Not Setting an Intention

Without an anchor for your day, you risk being pulled in different directions and being less focused on what really matters. Over time, that lack of intention can lead to chronic stress, lack of fulfillment, and decision fatigue. “When every day feels scattered, it’s hard to feel accomplished—even when you’ve been busy all day,” says Miller. Taking just a few minutes in the morning, and throughout the day, to review your calendar, check in with your energy levels, and focus on what truly matters can make a big difference. “This helps your brain shift from reactive mode into a more intentional mindset, reducing overwhelm and increasing clarity throughout the day,” says Miller.

Starting Your Day in a Rush

Starting your day in a rush and skipping your morning routine can instantly send your body into stress mode. And when that becomes the norm, your nervous system doesn’t get the chance to shift into a more grounded, calm state. “It can actually impair your decision-making and problem-solving skills throughout the day,” says Miller. “Your brain stays in survival mode longer, making it harder to think clearly or respond flexibly to challenges.” Build in a buffer, even if it’s only five minutes. “A short, calming ritual, sipping your coffee mindfully, doing light stretching, or stepping outside, can set the tone for your nervous system and help you meet the day with more clarity and ease.”

Hitting the Snooze Button

Hitting the snooze button might feel like you’re sneaking in extra rest, but it’s not necessarily good sleep. “Most of us need at least seven hours of sleep per night, but the quality matters as much as the quantity,” says Stacey A. Pawlak, PhD, clinical psychologist at the University of Iowa Health Care, adding that snoozing usually cuts into restorative sleep, the kind that helps reset systems and consolidate memory. “A sleep-deprived brain doesn’t function optimally. We tend to make poor choices, take more behavioral risks, and have trouble staying focused and making decisions.” If you truly have time to sleep a bit longer, Pawlak suggests setting your alarm for that later time to get uninterrupted rest. Otherwise, when the first alarm goes off, ease into the day with low-intensity tasks like opening the curtains, feeding your pets, or starting the coffee.

Not Getting Morning Sunlight

Getting sunlight in the morning can help brighten your mood and improve focus. So, if you’re keeping the shades drawn and skipping time outside after waking up, you might be missing out on a natural mental boost. “Keep the room dark at night, including by covering smoke detector lights and phone screens, but let the sun in as soon as you wake up in the morning,” says Pawlak. If you wake up before sunrise, work night shifts, or are facing darker days during fall and winter, she suggests bright light therapy, usually with a light box, as a helpful alternative or supplement to natural sunlight.

If your morning routine leaves you dreading the day before it’s even begun, that’s a sign that something needs to shift. “The time between waking and starting the actual ‘business’ of your day should leave you feeling energized and should set a positive tone for the rest of your day,” says Pawlak. But there’s no one-size-fits-all morning formula. “Some of us prefer to have our time organized or planned in advance while others take a more relaxed, laid-back stance,” says Pawlak. “A personalized routine should be one that fits your life and your needs.”