6 Things Successful People Never, Ever Do at The Start of Their Day
Happy woman waking up in the morning
The idea that breakfast is the most important meal of the day may be a misnomer. However, experts still say that, generally, a good morning sets the table for a great day.
"Starting your day on the right foot is a pivotal aspect of personal productivity and overall well-being," says Meredith Van Ness, LCSW, a coach and founder of Balanced+Well with more than 100K Instagram followers.
Enter the morning routine. You may not be able to control what side of the bed you get up on, but you do determine habits and routines.
"Having a good morning routine that works for you sets the tone for the day ahead," Van Ness says. "Personally, I think this is the key to success throughout the whole day."
Van Ness and two other coaches explain how to unlock a better morning (and day) by avoiding these six morning-routine mishaps.
Related: 11 Phrases That Emotionally Immature People Often Say, According to Mental Health Experts
Do Successful People Have Morning Routines?
Experts say that successful people typically use a morning routine. "Most successful entrepreneurs and leaders I work with all have morning routines," says Amina AlTai, a holistic business and career coach and host of the Amina Change Your Life podcast. "They recognize that if they are intentional about the inputs in their lives, their outcomes will be much more supportive."
Aren't successful people busy, though? Yes—that's why AlTai says they prioritize their morning routine instead of skipping it.
"A routine allows them to optimize their time and experience versus leaving things to happenstance," AlTai explains.
6 Things Successful People Never, Ever Do at the Start of Their Day
1. Check email and social first thing
Checking our phones ASAP can almost feel like second nature. However, experts share that successful types resist the urge to wake up and scroll.
"It can lead to information overload and potentially trigger stress," Van Ness says. "Scanning through a ton of messages and notifications can disrupt focus and derail one's priorities. It's a reactive approach that puts others' agendas before one's own."
Another expert agrees, saying social media can cause people to start their days with a heaping helping of FOMO and insecurity.
"Looking at social media first thing in the morning will most likely have you start comparing yourself to everyone else, even if you don’t think you are," says Meha Agrawal, a life and mindset coach and CEO of Silk + Sonder. "This can put your mindset in a very stressful place to start the day."
2. They definitely don't doom scroll
OK, but what if you get the morning news in your inbox? In an age where even newspapers are digital, avoiding the digital space altogether in the morning can cause people to feel uninformed.
The key is not to forego reading the news altogether—even if it's on your phone. However, AlTai says it's important to set limits and intentions.
"I'm not saying that we should look away from what is happening in the world—quite the opposite, really," AlTai says. "I'm suggesting that we be clear and conscious about how much time we will spend scrolling and where. Losing our mornings to an unconscious scroll can impact our mood and set us up for a day of reactivity."
3. Multitask
You may feel like you're optimizing your time by making coffee as you answer emails and call your doctor. One expert suggests avoiding acting like an octopus in the morning.
"Successful individuals focus on one task at a time to maintain concentration and achieve better results," Van Ness says. "Multitasking can lead to errors, reduced efficiency and increased stress levels."
4. Skip the routine
Waking up can be hard to do, but experts share that maintaining a morning routine is important if you've committed to one.
"It can be tempting to hit the snooze button repeatedly, but the most successful people I know use their morning routine to set themselves up powerfully for their day," AlTai says.
That doesn't mean you should be rigid about your morning routine if your body is begging for someone else.
"Of course, there are times when we are simply too tired, and then I recommend that you check in with your body," AlTai says. "Maybe your body needs an extra 30 minutes of sleep, and you let yourself do that. Instead of skipping your routine altogether, you engage in practices that are simple and short but have a high yield return on your day."
Perhaps you take three long, deep breaths instead of doing a 10-minute body scan, for instance.
Related: 16 Things People With High Emotional Intelligence Often Say, According to Psychologists
5. Rush
Successful people prioritize calm mornings.
"Starting the day in a hurry can lead to heightened stress levels, a sense of disorganization and even physical discomfort," Van Ness says. "It disrupts the opportunity to have a calm and structured morning routine, which is essential for setting a positive tone for the day."
6. Load up on caffeine and sugar
Sugar and caffeine can give us a jolt and make us feel more awake. However, experts warn it's short-term gratification.
"While a morning cup of coffee is a common ritual, successful people avoid excessive caffeine consumption," Van Ness says. "Overloading on caffeine can lead to jitteriness, anxiety and an energy crash later in the day."
A cup or two of coffee is fine, but don't go overboard, and avoid loading it with sugar.
"Starting our day with sugar can put us on a blood-sugar rollercoaster that lasts the whole day and impacts our mood and ability to concentrate," AlTai says.
AlTai recommends tuning into your body to determine how much of the sweet stuff is too much.
Related: The Ideal Time To Eat Breakfast if You Want To Lose Weight, According to Registered Dietitians
4 Tips to a Better Morning Routine
1. Journal
Break out a pen and paper.
"Longer form journaling to start the day helps you get your thoughts out and onto paper," Agrawal says.
Agrawal says that journaling can help you let go of what's stressing you out or making you anxious. It also lets you gather your thoughts and think about what you want to accomplish that day.
2. Get consistent sleep and wake up to the sun
"If you can, I recommend trying not to wake up to an alarm clock and waking up to the sun," Agrawal says. "Waking up to natural light can help us wake up feeling more refreshed and fall asleep more quickly at night."
"Once you get into a consistent routine of falling asleep and waking up at around the same time every morning, it’s actually a lot easier to do than you’d think," Agrawali insists.
3. Set an intention
AlTai says setting an intention can take just a moment, but it can have a significant impact on your day.
"For example, if my intention is to 'choose compassion regardless of what unfolds in my day,' I'll keep coming back to the idea of compassion and consciously choosing it," AlTai says. "Just like that, more of it will appear because that is my lens for the day."
4. Move
Moving your body can benefit your mind too.
"Incorporating exercise into your morning routine can boost your mood, increase energy levels and enhance cognitive function," Van Ness says. "Exercise also contributes to physical health and mental resilience, helping you navigate challenges with greater ease."
Sources
Meredith Van Ness, LCSW, a coach and founder of Balanced+Well.
Amina AlTai, a holistic business and career coach and host of the Amina Change Your Life podcast.
Meha Agrawal, a life and mindset coach and CEO of Silk + Sonder.
