Mornings are supposed to feel fresh and full of potential. But instead, do you find yourself dragging your feet no matter how much sleep you’re getting? You’re not alone. What’s tricky is that some of the very things we think are setting us up for success in the morning could secretly be zapping our energy levels throughout the day. It’s like a sneaky energy thief hiding in plain sight!
The good news? These habits can be tweaked, transformed, or ditched entirely to help you feel more awake, focused, and ready to handle whatever the day throws your way. Grab a cozy drink, and let's chat about what might be happening and how to make mornings the energizing start they’re supposed to be.
1. Hitting Snooze (Again and Again)
It’s tempting, right? That extra 10 (or 20) minutes feels like a reward from the sleep gods. Except it’s not. Hitting snooze can actually make you groggier. Here's why. When you drift back to sleep, your brain begins a new sleep cycle. That snooze-button interruption leaves you stuck in the middle of it, which may explain why your body feels sluggish after prying yourself out of bed.
The Sleep Foundation suggests that waking up mid-sleep cycle due to snoozing can lead to “sleep inertia,” leaving you feeling groggy and disoriented for hours.
Try this instead: Instead of snoozing your way into a foggy morning, try placing your alarm out of reach so you have to physically get up (and resist the urge to crawl back in bed). Or, experiment with a sunrise alarm clock for a gentler wake-up.
2. Starting with Your Phone
Be honest—are you scrolling Instagram or emails before even rolling out of bed? It’s such an easy trap, but starting your day glued to a screen can prime your brain for stress, distraction, and information overload. It’s the opposite of the calm, focused energy most of us crave in the morning.
The moment your brain engages with your phone, it’s bombarded with notifications, bright light, and content that pulls you in a million directions. This can lead to higher cortisol levels (the stress hormone) that stick with you longer than you’d expect.
Try this instead: Aim for phone-free mornings, even if it’s just the first 30 minutes. Keep your device in “do not disturb” mode and, if possible, leave it in another room overnight so it’s not within arm’s reach. Use that time to stretch, sip water, journal, or just breathe.
Daily Tip
Start your morning with a quick check-in instead of a scroll. Ask yourself how you’re feeling and what you need for a good start to the day.
3. Skipping a Proper Breakfast
Raise your hand if “breakfast” is a cup of coffee and maybe a granola bar. I’ve been guilty of this one, too. However, letting your body coast on caffeine alone can lead to an energy crash later in the morning. Without a balanced breakfast, your blood sugar levels could dip, making you feel sluggish, unfocused, or hangry (and no one wants that).
Try this instead: A solid morning meal doesn’t have to be complicated. Aim for a balance of protein, healthy fats, and slow-digesting carbs. Think avocado toast with eggs, Greek yogurt with berries and nuts, or even a smoothie with protein powder, nut butter, and greens.
4. Skipping Water and Going Straight for Coffee
I love coffee as much as the next girl, but reaching for caffeine before drinking water might be working against you. After hours of sleep, your body is naturally dehydrated—and dehydration can cause fatigue.
Caffeine is also a diuretic, meaning it can contribute to dehydration if you’re not balancing it with enough water. Plus, if you drink coffee on an empty stomach, it may spike cortisol (your stress hormone), leading to a jittery crash later in the morning.
Try this instead: Drink a full glass of water before your first cup of coffee. Bonus points if you add a squeeze of lemon—it can help kickstart digestion and metabolism.
5. Relying on Sugar for a Quick Energy Boost
A sugary muffin, a bowl of cereal, or even a flavored coffee might seem like a good way to get a quick morning energy boost. But here’s the catch: sugar causes a spike-and-crash effect.
When you eat simple carbohydrates or sugary foods in the morning, your blood sugar skyrockets—giving you a burst of energy. But what goes up must come down. Within an hour or two, you’re left feeling sluggish and hungry again.
Try this instead: Choose a protein-rich breakfast that includes healthy fats and fiber. Think eggs with avocado, Greek yogurt with nuts, or a smoothie with protein powder. These options keep your blood sugar stable, providing sustained energy throughout the morning.
6. Overscheduling Your Morning
Sometimes, mornings feel like a race against the clock. Maybe you’re squeezing in too many tasks—cleaning, emails, errands—before you’ve even had a chance to breathe. This overdrive mode can drain you and set a stressful tone for the entire day.
Try this instead: Aim for a simplified morning routine. Prioritize steps that support your well-being and ditch the non-essentials. This might mean prepping a few things (like your outfit or meals) the night before to create more breathing room.
Daily Tip
Ease into your day. Try dedicating 10 minutes to an activity that relaxes you, whether it’s reading, stretching, or sitting quietly with your thoughts.
7. Ignoring the Power of Natural Light
Here’s a secret weapon for waking up naturally—sunlight. If your mornings are spent in dim lighting or you’re sticking to blackout curtains a little too long, you may be making it harder for your body to shift gears. Sunlight helps regulate your circadian rhythm, signaling that it’s time to be awake.
Try this instead: Open your blinds or step outside for even five minutes the moment you get up. If natural light isn’t an option (especially in winter), consider investing in a light therapy lamp to help mimic the sun and energize your mornings.
8. Sitting Still for Too Long
Are mornings spent sitting at the table or staying sedentary? This habit could make your body associate mornings with sluggishness. Movement, however small, can signal your body that it’s time to wake up and get moving—literally and figuratively.
Try this instead: You don’t have to launch into a full workout right away, although that’s great too! A couple of gentle stretches, a quick walk, or even dancing to your favorite upbeat playlist can deliver a revitalizing energy boost to start your day.
9. Starting the Day with Negativity
Your morning mindset can set the tone for your whole day. If the first thing you do is stress about your to-do list, criticize yourself, or dwell on things that went wrong yesterday, it’s no wonder you might feel weighed down.
Try this instead: Begin your day with gratitude instead. Take a moment to list three small things you’re thankful for (hello, warm blankets, and morning sunlight!), or focus on one positive thought to carry through the day. Positive mornings don’t have to be perfect; they just need to start with intention.
10. Forgetting to Breathe
This one seems so simple, but most of us aren’t paying attention to our breath. Shallow, rushed breathing may leave you feeling more tired and stressed. Deep, calming breaths, on the other hand, can do wonders for your energy and focus.
Try this instead: Build mindful breathing into your morning. Take just 1-2 minutes to breathe deeply and slowly. It’s a low-effort way to reset your brain and body for whatever comes next.
Small Changes, Big Energy Gains
If you’ve been struggling with morning fatigue, don’t worry—you don’t need a total life overhaul. Even tweaking just one or two of these habits could make a noticeable difference in your energy levels.
The key is listening to your body and giving yourself permission to create a morning routine that actually works for you. Because let’s be real—mornings should feel empowering, not exhausting.
So, what’s one morning habit you’re ready to change?
