12 Things You Should Never Do in the Morning

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You know that feeling when everything goes wrong before 8 a.m.?

The coffee spills, the toddler’s missing a shoe, your brain’s already halfway to burnout—and you haven’t even brushed your teeth yet.

I’ve been there more times than I can count.

And what I’ve learned (usually the hard way) is that it’s not always just “one of those days.”

A lot of the chaos? It starts with the habits I don’t even realize I’m doing—right from the moment I wake up.

Your morning doesn’t have to be some flawless Pinterest-perfect routine.

But it should make you FEEL a little more human… and a lot less stressed!

Because the truth is, how you start your morning matters way more than you think.

So if your mornings have been feeling rushed, reactive, or just plain “meh,” it might be time to change a few things.

Here are 12 things you should never do in the morning—and trust me, letting go of even one of them can change the way your whole day unfolds.

Waking up on autopilot

If you’re jumping out of bed and rushing straight into tasks, notifications, or stress, you’re not giving your mind a chance to breathe—let alone focus.

The first few moments after waking up aren’t just another part of your day—they set the tone for everything that follows.

When you roll out of bed already overwhelmed, you’re telling your brain, “Let’s be reactive and rushed today.”

And that’s exactly what happens.

So here’s what I want you to try instead:

Give yourself just 10 to 60 minutes in the morning that are fully yours.

Use this time to check in with your body and mind before you check into the world.

That might look like:

Sitting in silence and breathing deeply for a minute
Stretching or doing light movement
Drinking water to rehydrate (before the coffee, I promise it helps!)
Saying a quick prayer, setting an intention, or listing three things you’re grateful for

It doesn’t have to be perfect or rigid. But the goal is simple: start your day on purpose, not by accident.

And if you’re feeling the pull to jump into work, social media, or texts right away?

Just remember: that can wait. You come first.

Checking your phone right away

You probably already know this one’s a bad habit—but that doesn’t STOP most of us from doing it.

The moment you wake up and reach for your phone, you’re handing over your peace to notifications, news, texts, and everyone else’s agenda before you’ve even had a chance to say “Good morning” to yourself.

Let’s be real—scrolling Instagram, reading emails, or catching up on group chats doesn’t just “take a minute.”

It pulls your brain into reaction mode.

And starting your day like that? It zaps your focus, your mood, and your energy before you’ve even had coffee.

So here’s what I want you to do instead:

Give yourself a “no phone buffer” in the morning.

Start small—just 10 or 15 minutes where your phone stays out of reach. Keep it on airplane mode or charging across the room.

Then fill that time with something that nourishes YOU:

Drink water and stretch
Write a quick thought in a journal
Make your bed
Step outside for a breath of fresh air
Or just sit quietly and sip your coffee like a human, not a robot

You don’t have to quit your phone cold turkey—just stop letting it boss you around the second you open your eyes.

When you wait to check your phone, even by a few minutes, you protect your energy—and that’s something no notification can replace.

Starting the day with complaints

“I’m so tired.”
“Ugh, today’s going to be a mess.”
“Why is everything so hard?”

Sound familiar? It’s okay—you’re not alone. A lot of us slip into negative self-talk the SECOND we wake up.

It feels harmless, but those first words you speak in the morning? They shape your entire mindset.

When you start the day complaining—even just in your head—you’re programming your brain to expect things to go wrong.

That creates a low-energy, low-confidence loop before you’ve even made it to the bathroom.

So here’s what I want you to try:
Flip the script.

Instead of listing everything that’s wrong, start with something that grounds or uplifts you—even if it’s small. For example:

“I’m grateful for this warm bed.”
“Today is a fresh start.”
“I’ve handled hard things before—I’ve got this.”
Or my personal favorite: “Coffee’s coming. You’re gonna be fine.”

You don’t have to be fake-positive or pretend everything’s perfect. But a gentle shift in what you say to yourself in those first few minutes? It makes a HUGE difference.

Start your day with compassion, not complaints. You deserve a morning that lifts you up, not one that tears you down before it even begins.

Skipping water

I know, I know—it’s tempting to go straight for the coffee machine (trust me, I’ve been guilty too).

But starting your day without drinking water is like trying to drive with the gas light on.

After 7–8 hours of sleep, your body is literally dehydrated.

Your brain needs water to think clearly. Your digestion needs it to wake up. Even your skin is begging for hydration.

And yet… so many of us start our day with caffeine and chaos instead of something as basic as a glass of water.

Here’s what I want you to do:
Before you reach for your phone, your laptop, or your coffee—drink a full glass of water.

Put it on your nightstand. Keep a cute water bottle by the bed. Add lemon, mint, or cucumber if that makes it feel more fun (whatever gets you to drink it!).

You don’t need to chug a gallon—just start your morning by giving your body what it’s quietly asking for.

Within a few days, you’ll probably notice you feel more alert, less foggy, and a little more like a functioning human by the time you start your day.

Hydration first, caffeine second. It’s such a small change, but it works like magic.

Jumping into work mode immediately

It’s easy to feel like you need to get a head start on everything—especially if your calendar’s packed, the emails are piling up, and people are already expecting things from you.

But when you roll out of bed and dive straight into work, you’re skipping the most important part of your morning: YOURSELF.

Checking emails while brushing your teeth, answering messages while making breakfast, or mentally sorting your to-do list before you’re even out of pajamas—that’s not productivity, that’s self-neglect.

Your brain needs a buffer. That early morning window is meant for calm, not chaos.

So here’s what I recommend instead:
Take at least 15–30 minutes just for you before jumping into your work brain.

Use that time to:

Move your body (a walk, light stretching, or dancing in the kitchen—yes, that counts)
Read a few pages of something inspiring or peaceful
Journal or jot down 3 simple things you want to focus on today
Eat breakfast without multitasking

It’s not about being lazy—it’s about giving yourself space to transition from rest to action with intention.

You are more than your inbox. Let your morning remind you of that.

Telling yourself you’re already behind

Ever wake up and feel like you’re already losing the day?

Maybe you didn’t get up as early as you planned. Or the house is a mess. Or you forgot to send that email yesterday. And suddenly, your brain’s already whispering, “You’re failing.”

That voice? It’s not the truth—it’s a habit.

And the problem with starting your morning feeling “behind” is that it steals your confidence before you’ve even had a chance to begin.

You rush, you spiral, you blame yourself… and the day hasn’t even started.

Here’s the mindset shift I want you to hold onto:
You are not behind. You’re just starting where you are—and that’s enough.

One of my favorite quotes for mornings like this is from Carl Bard:

“Although no one can go back and make a brand new start, anyone can start from now and make a brand new ending.”

So instead of beating yourself up, try this:

Take a deep breath.
Name one thing you can do right now to feel better (even if it’s just brushing your teeth or making the bed).
Say to yourself: “There’s still time for good things today.”

That one sentence has saved my mornings more than once.

You don’t need a perfect morning—you just need to stop telling yourself you’ve already lost it.

Skipping breakfast

I get it—some mornings are chaotic, and sitting down to eat feels like a luxury you don’t have.

But skipping breakfast altogether? That’s a recipe for low energy, mood swings, and the dreaded mid-morning crash.

Your body needs fuel, especially after fasting all night. And no, coffee doesn’t count (sorry).

When you skip breakfast, you’re more likely to:

Struggle to concentrate
Feel cranky or anxious
Overeat later because your body’s been running on empty

Here’s the good news: breakfast doesn’t have to be a full sit-down meal.

Keep it simple and doable. You can try:

A banana with peanut butter
Greek yogurt with some fruit
A smoothie you can sip on while getting ready
Even overnight oats you prepped the night before (mom hack, anyone?)

What matters is giving your body something nourishing to start the day. A little food = a lot more focus, patience, and emotional stability.

You wouldn’t expect your phone to run all day on 2% battery, right? So don’t ask the same of yourself.

Hitting the snooze button

That extra 9 minutes feels like a little gift from the universe, right?

But here’s the thing: hitting snooze doesn’t actually help you feel more rested.

It usually makes you feel groggier, more rushed, and honestly, kind of irritated at yourself.

Here’s what’s happening:

When your alarm goes off and you hit snooze, your body starts drifting back into a new sleep cycle. But since you’re only sleeping for a few more minutes, you never complete that cycle—which leaves you feeling foggy and disoriented instead of refreshed.

You’re basically tricking your brain into thinking it’s bedtime again… and then rudely waking it up.

So what can you do instead?

Set your alarm for the ACTUAL time you plan to get up
Put your phone or alarm clock across the room so you have to physically get out of bed
Give yourself something to look forward to (even if it’s just your favorite cozy robe or a quiet moment with your coffee)

I’m not saying mornings are easy—but I promise they get easier when you stop the snooze game.

You deserve a morning that feels calm, not chaotic—and snoozing rarely leads to that.

Staying in pajamas all morning

Now listen—I love a good pair of fuzzy PJs as much as the next tired mama.

But here’s the truth: when you stay in your sleep clothes for hours, your brain kind of stays in sleep mode, too.

You might notice you move slower, feel less motivated, or start procrastinating the day away… and it’s not just laziness. It’s signals.

What you wear sends your brain messages about what kind of energy you’re stepping into.

When you change into something fresh—even if it’s just clean loungewear or leggings and a hoodie—you’re telling yourself: “Okay, I’m up. I’m showing up for the day.”

No need to dress fancy. This isn’t about impressing anyone. It’s about shifting out of “rest” mode and into “let’s do this” mode.

Try it this week:

Change into something different within 30 minutes of waking up
Brush your hair, wash your face, maybe swipe on some lip balm
See how much more clear-headed and capable you feel (even if you’re just working from the kitchen table)

You don’t have to look ready to leave the house—just ready to own your day! 💛

Ignoring the mess around you

Waking up to piles of laundry, a cluttered nightstand, or dishes still in the sink might seem harmless at first… but that visual chaos? It turns into mental chaos fast!

Your environment is constantly sending signals to your brain.

So when the first thing you see is mess, your mind instantly starts feeling behind—like there’s already too much to do, and the day hasn’t even started.

I’m not saying your home has to look Pinterest-perfect (mine definitely doesn’t), but I’ve found that a 2-minute reset in the morning can completely change my energy.

Here’s what I suggest:

Make your bed—this one tiny win helps you feel more grounded
Put away anything on your nightstand that doesn’t belong
Open the curtains or blinds to let in some light
If you’ve got an extra minute, toss those stray socks or cups into the right place

It’s not about perfection. It’s about creating an environment that supports your calm, not fights against it.

A clear space makes it so much easier to think clearly—and that matters, especially at the start of your day.

Letting other people’s energy in first

You know those mornings where you open a text, scroll through news headlines, or overhear someone in the house venting—and suddenly, your mood is wrecked before the day even begins?

That’s because you’ve let someone else’s energy set the tone for your day before you’ve even had a chance to check in with your own.

When you start your morning in reaction mode—replying, absorbing, fixing—you’re putting yourself at the bottom of your own list.

Here’s the truth: you can’t show up well for anyone else if you haven’t shown up for yourself first.

So how do you protect your energy?

Delay responses. You don’t have to answer texts or emails first thing. Let them wait.
Create a “soft start” window. Even 10–15 minutes of quiet time can help you feel more grounded.
Use headphones, a calm playlist, or white noise if your household’s energy feels too intense early in the day (been there!).
And remind yourself: “I’m allowed to protect my peace. I get to choose what comes into my world this morning.”

You don’t need to be available the second your eyes open. You need to be present with yourself first.

Trying to have a perfect morning

Let’s be real: there’s a ton of pressure out there to have the perfect morning routine.

Wake up at 5 a.m., drink green juice, meditate, journal, work out, read 10 pages, manifest your dream life—all before the kids wake up or work starts?

Yeah… no. That’s not real life for most of us.

When you chase perfection, you set yourself up for guilt, burnout, or feeling like you’ve “failed” before the day has even started.

And honestly? That defeats the whole point of having a morning routine in the first place.

You don’t need a strict schedule. You need a rhythm that works for you.

Here’s what that might look like:

Starting with one or two habits that make you feel grounded (like stretching or drinking water)
Giving yourself grace when mornings go off the rails (because they will sometimes)
Allowing your routine to shift with your season of life—work, motherhood, energy levels, all of it
Knowing that showing up at all is more powerful than doing it perfectly

So if your morning doesn’t look like someone’s curated “5 a.m. glow-up” TikTok video? That’s okay. It’s not supposed to.

You’re building something better: a real, doable, sustainable way to care for yourself—one morning at a time.

For You

12 Things You Should Never Do in the Morning

You don’t need a perfect routine. You don’t need to wake up at sunrise or follow anyone else’s morning checklist.

What you do need is a morning that feels like yours.

Let go of the habits that leave you drained, scattered, or stuck in a cycle of stress.

Start replacing just one or two with something that nourishes you—mentally, emotionally, or physically.

Because how you start your day? It truly shapes everything else.

Not in a pressure-filled, productivity-obsessed way—but in a gentle, grounding way that reminds you:

You are allowed to begin slow. You are allowed to begin again.

So here’s your permission to stop doing what’s not serving you and start giving your mornings the care they’ve been asking for.

“When you arise in the morning, think of what a precious privilege it is to be alive—to breathe, to think, to enjoy, to love.”
Marcus Aurelius

Leave a comment and let me know—which habit are you letting go of first?

And if this helped you even a little, share it with someone who could use a softer start to their day.

Sorry for the long post—but thank you so much for reading! Seriously. It means the world that you’re here. 💛

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