Created by Mike Donghia. Subscribe to our blog for free daily updates.
One of my persistent beliefs is that momentum is one of the most powerful forces in life. The way we start tends to shape everything that follows. Bad habits have a sneaky way of breeding more bad habits, while success often triggers its own positive feedback loop. That’s why I take my mornings seriously.
Getting off on the wrong foot can nudge your day in a direction that’s tough to recover from. As humans, we naturally gravitate toward the path of least resistance—so why not make that default path a good one? It’s about avoiding the kinds of small missteps in the morning that snowball into bigger problems later on.
I’ll admit, this might sound a bit dramatic. I’ve broken all of these so-called rules before and still managed to have a decent day. But more often than not, these habits have a way of biting back. If you want a smoother, better day, I recommend ditching as many of these morning missteps as you can.
Waking Up at the Last Possible Second
Hitting the snooze button can feel like a tiny act of rebellion against the alarm clock, but it sets you up for chaos. Rushing through your morning means no time to breathe, gather your thoughts, or mentally prepare for the day ahead. Forgetting your keys, spilling your coffee, or feeling constantly behind are all products of starting in a hurry. Giving yourself an extra 10–15 minutes not only gives you a cushion for the unexpected but also allows you to transition into your day with purpose and clarity.
Checking Your Phone First Thing
It’s tempting to grab your phone as soon as you wake up—after all, it’s right there. But starting your day by diving into emails, social media, or the news is like throwing your brain into a whirlwind of noise and demands. Instead of starting with clarity, you begin with comparison, stress, or anxiety, setting a distracted tone for the rest of your day. Try placing your phone out of reach when you sleep and give yourself a screen-free window in the morning to focus on yourself, not the world.
Skipping Breakfast or Choosing Junk
Breakfast might seem like a chore, especially if mornings feel rushed, but it’s non-negotiable if you want steady energy throughout the day. Skipping it entirely leaves you lightheaded and irritable, while starting with sugary or processed foods spikes your blood sugar and sends it crashing soon after. A simple, balanced breakfast—think eggs, whole-grain toast, fruit, or yogurt—provides the fuel your body and brain need to function at their best without weighing you down.
Overloading Your Schedule
The morning isn’t a race to see how much you can cram into a short window. Whether it’s scheduling too many tasks or setting overly ambitious goals, an overloaded morning leads to frustration and exhaustion before the day has even begun. Instead of trying to do it all, focus on a few intentional actions that set the right tone for the rest of your day. Prioritize quality over quantity—small wins early on build momentum for bigger achievements.
Drinking Coffee Before Anything Else
Coffee is a morning staple for many of us, but drinking it on an empty stomach isn’t the best move. Without food or water to buffer it, coffee can irritate your digestive system, spike cortisol levels, and lead to jitters or an energy crash later. Start with a glass of water or something light to eat, then savor your coffee after your body has had time to wake up naturally. You’ll still get the caffeine boost without the side effects of overloading your system too soon.
Starting with Negative Thoughts
We’ve all woken up with a sense of dread—whether it’s stress about the day ahead or lingering frustrations from the day before. Allowing those negative thoughts to take root first thing in the morning sets a gloomy tone for everything that follows. Instead, make a conscious effort to focus on something positive. Whether it’s gratitude, excitement for something small, or even a quick pep talk, reframing your thoughts can shift your entire mindset and energy.
Ignoring Movement
Skipping morning movement is like ignoring your body’s natural need to wake up physically. It doesn’t mean you need a full-blown workout—just a few minutes of stretching, yoga, or a quick walk is enough to shake off grogginess, boost circulation, and release feel-good endorphins. Movement primes your body and mind for the day ahead, helping you feel more alert, energetic, and ready to tackle whatever comes your way.
Avoiding Natural Light
If you keep your blinds closed and avoid stepping outside, your body stays in sleep mode for longer than it should. Natural light is one of the most effective ways to signal to your brain that it’s time to wake up. It regulates your circadian rhythm, improves your mood, and helps you feel more awake and focused. Open your curtains, sit by a window, or step outside for a few minutes to soak in the morning light.
Starting the Day Without a Plan
Flying by the seat of your pants might feel freeing, but it often leads to wasted time and aimless drifting. Without even a loose plan for your day, you’re more likely to get sidetracked by distractions or feel overwhelmed by everything you need to do. Taking just five minutes to jot down a few key priorities or intentions helps you focus and approach your day with purpose. It’s a small effort with a big payoff.
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