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Morning can really determine how the rest of our day goes. So if you have a bad one, it doesn't look good. We're not saying you have to get up and go for a run at 5 a.m. each morning (before you eat an insanely healthy breakfast), but there are some things you probably shouldn't be doing if your goal is to improve your mood.
Here we speak to therapists and wellness experts to find out what small changes you can make for a brighter morning.
Mistake # 1: Leaving Everything there until Morning:
We often have a lot to do in the morning, from choosing clothes to packed lunches, school bags and breakfast. Many of us leave everything we have to do by morning when we can plan ahead and prepare the evening before. Morning stress can cause us to neglect ourselves, such as not taking time to eat breakfast, which can put our day on a bad footing.
Mistake # 2: Pick up the Phone First:
Most people pick up the phone straight away when they wake up in the morning. This can negatively affect a person's mood for the rest of the day as you are not allowing yourself to wake up naturally. You are also more likely to reach anxiously for your phone as soon as you wake up, because if you start the day with a long to-do list, the more likely you are to start the day overwhelmed.
Mistake # 3: Skipping Breakfast:
Breakfast not only makes you mentally fit for the day, but also physically. It stimulates your metabolism and regulates your blood sugar. By avoiding breakfast you are more prone to snacking and, most importantly, reaching for sugary snacks will give you a boost of energy, but an even faster dip, creating a viscous cycle.
Mistake # 4: Pondering:
With the experience of waking up, many people identify with worry about all the tasks and stressful things that lie ahead. “When we walk with these thought patterns, negative mood states are amplified and prolonged. All of the things we worry about fall into one of three categories: unimportant, unlikely, or uncontrollable, and as such worrying is a bit of a waste of time.
Mistake # 5: Hitting the Snooze Button:
It gets you out of your circadian rhythm and disrupts your body's natural sleep-wake cycle. If you rely on it regularly to bring in more sleep, your body's clock will be disrupted, which can actually deprive you of sleep and lack of energy.
Mistake # 6: Forcing yourself to get up at Dawn:
We've all heard of those crazy long morning routines that start at 4:30 a.m. that aren't the end goal here. James Routledge, founder of a mental health organization called Sanctus, says, "I'm not a fan of the 'five things you need to do before 5am every day'. I believe we need to be nice to ourselves and create our own morning routines that will work for us.
“Everyone is different: if you're a morning person, 7:00 am sun salutation may be a good thing. If you like to sleep in, an 8am alarm followed by Good Morning Britain might be good for you. There is no silver bullet or right or wrong, what matters is what works for you.
Mistake # 7: Reaching for Caffeine and Sugar:
For those suffering from anxiety, it's often much worse in the morning, says Phil Bridges, founder of mental health organization The Mind Map. "The stress hormone cortisol is released in response to stress, and science shows that cortisol is highest in stress patients during the first hour they wake up."
Often times, stressful people make the mistake of reaching for caffeine and sugar as a quick fix, he says. These can increase your anxiety. “Instead, try to consume nutrients such as zinc, magnesium, vitamin B and omega-3 fatty acids, which are combined with the calming of anxiety. Avocado and eggs are a good solution. "
Mistake # 8: Planning for the Work Day:
Some say that writing a to-do list, either literally or in your head, is a great way to start the day. But it doesn't work for everyone. Dannielle Haig, psychologist, says: “The most effective time to plan your day is the night before because it allows you to park your work for the day, which promotes a positive work-life balance.
“If you write your list while everything is fresh in your head at the end of the day, and then you can rest knowing that tomorrow you are ready to do whatever you need to do. It gives you a sense of control and satisfaction and makes your recovery time effective. "
Mistake # 9: Don't moisturize after Sleeping:
"You haven't had anything to drink for six to nine hours straight, you're dehydrated," says Laura Connor, a life coach. “Don't reach for your coffee first, it's a diuretic and will keep you dehydrated.
“Drink a large glass of room temperature water on an empty stomach before doing anything else! This will keep you hydrated, make you more regular, and help with detoxification. Most people are unaware that dehydration causes the stress hormone cortisol to be released, so drink before you start the day. "
Mistake # 10: Allow outside Sources to influence your Day:
Tee Twyford, coach and founder of hustle + hush, says: “One of the biggest mistakes we make in the morning is letting external sources influence our day before we have had the opportunity to listen to our own inner voice. I don't even speak of our partner, family, or roommates - as most of us pick up the phone and check our WhatsApp messages, inboxes, social media newsfeeds, and news alerts before we recognize the person next to us.
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