29/09/2022
10 Mistakes You're Probably Making In The Morning, That Ruin Your Day!
Mistake #1: Leaving everything until the morning
We often have lots to do in the morning, says a psychotherapist, from deciding what to wear, to making packed lunches, packing school bags, and making breakfast. “Many of us are guilty of leaving everything we need to do until the morning, when we could plan ahead and do some preparation the night before,” A morning spent rushing about under pressure can make us more likely to neglect ourselves, for example not making time for breakfast, which can set our day off on a bad footing.”
Mistake #2: Reaching for your phone first thing
No surprise here. Most people reach straight for their phone when they wake in the morning. “This can have a negative impact on a person’s mood for the rest of the day because you aren’t allowing yourself to wake up naturally,” You’re also likely to feel more anxious reaching for your phone as soon as you wake, because if you start the day by checking a lengthy ‘to do’ list, you are more likely to start the day feeling overwhelmed.”
Mistake #3: Skipping breakfast
Breakfast not only sets you up mentally for the day but physically as well. It kick starts your metabolism, and it regulates your blood sugars.
“By avoiding breakfast, you’re more likely to snack and – in particular – reach for sugary snacks which will give you a spike in energy but an even quicker slump creating a viscous cycle.”
Mistake #4: Ruminating
Many people identify with the experience of waking up already worrying about all the tasks and stressful things that are upcoming. “Going with these thought patterns magnifies and prolongs negative mood states,” he says. “All the things we worry about fall into one of three categories: unimportant, unlikely or uncontrollable and, as such, worry is a bit of a waste of time.”
When you start the day in a negative thought loop, the thoughts are more likely to spiral into a vortex of negative emotions that affect your mood and your day. That’s why exposing yourself to the news first thing is a rubbish way to start the day. As humans, we’re programmed with a negative bias and our systems naturally respond by pumping out stress hormones.
Mistake #5: Hitting the snooze button
Sorry, but this will probably make you feel foggy – and actually more tired. It throws you off your circadian rhythm, interfering with your body’s natural sleep-wake rhythms. Regularly relying on it to sneak in more sleep will mess with your body’s internal clock, which can actually deprive you of sleep and lack of energy.
Mistake #6: Forcing yourself to get up at the crack of dawn
We’ve all heard of those crazy long morning routines that start at 4.30am – that’s not the end goal, here. I’m not a fan of the ‘five things you need to before 5am every day’. I believe we have to be kind to ourselves and create our own morning routines that work for us.
“Everyone’s different: if you’re a morning person, maybe 7am sun salutations are a good thing. If you love a lie in, maybe an 8am alarm followed by Good Morning Philippines is good for you. There’s no silver bullet or right or wrong, it’s about what works for you.”
Mistake #7: Reaching for caffeine and sugar
For those who suffer with anxiety, it’s often much worse in the mornings. The stress hormone cortisol is released as a response to stress, and science shows cortisol is highest in the first hour of waking for those experiencing stress.”
Often when stressed, people make the mistake of reaching for caffeine and sugar as quick fixes. These can increase your anxiety. “Instead, try to incorporate nutrients like zinc, magnesium, vitamin B and omega-3 fatty acids – linked to calming down anxiety. Avocado and eggs is a good solution.”
Mistake #8: Planning for the work day
Some say writing a to-do list, either literally or mentally, is a good way to start the day. But it doesn’t work for everyone. The most effective time to plan your day is the night before, because it enables you to park your work for the day enhancing a positive work-life balance.
“If you write your list whilst everything is fresh in your mind at the end of the day and then you can rest knowing you have tomorrow set to handle whatever you need to get done. It gives you a sense of control and contentment making your recovery time effective.”
Mistake #9: Not hydrating after sleep
“You’ve not drunk anything for six to nine hours straight, you are dehydrated,” Do not reach for the coffee first, it’s a diuretic and will dehydrate you further.
“Drink a large glass of water, at room temperature on an empty stomach, before you do anything else! This will hydrate you, make you more regular and help with detoxing. Most people aren’t aware that dehydration causes a release of stress hormone, cortisol, so get hydrating before you face the day.”
Mistake #10: Allow external sources to influence your day
One of the biggest mistakes we make in the morning is to allow external sources to influence our day before we’ve had a chance to listen to our own inner voice. I’m not even talking about our partner, family or flatmates – as most of us will reach for our phones and check our WhatsApp messages, inboxes, social media newsfeeds and news alerts before we acknowledge the person next to us.
“All of which means, before we’ve even checked in with ourselves and what we might need, we’ve opened up the floodgates of a very noisy world.”Which can start you off on either a positive or negative mood.
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