The Best and Worst Ways to Start Your Morning: A Comprehensive Guide

Mornings set the tone for the rest of your day. While some people dive into their days with energy and focus, others struggle with fatigue, low productivity, and a general sense of being unprepared. The way you start your morning can significantly impact your energy levels, mental clarity, and overall well-being. However, many of us fall into unhealthy habits that can lead to what experts call the "morning crash"—a sudden drop in energy and focus that can derail your entire day. Let’s dive into the best and worst ways to start your mornings and how you can create a routine that sets you up for success.

The Worst Morning Habits: What to Avoid

Most people reach for their phones as soon as they wake up. While scrolling through social media might give you a quick dopamine boost, it can lead to a cycle of constant stimulation-seeking. Additionally, exposure to blue light from screens disrupts your melatonin production, making it harder to fully wake up and increasing the likelihood of a morning crash. Other unhealthy habits include keeping your phone on your nightstand, prioritizing digital connections over human ones, and diving straight into emails or social media notifications. These practices put you in a reactive mode, leaving you feeling overwhelmed and ungrounded.

Another common morning mistake is drinking coffee or caffeine immediately upon waking. This can further dehydrate your body, which is already in a dehydrated state after a night of sleep. Starting your day indoors under artificial lights instead of exposing yourself to natural sunlight is also detrimental, as it disrupts your circadian rhythm and can affect your mood and energy levels. These habits might seem harmless, but they can have a significant impact on your productivity and overall health. By becoming more aware of these patterns, you can begin to make small changes that lead to bigger results.

Understanding the Morning Crash and Its Causes

The morning crash is that sudden drop in energy and focus that hits a few hours after waking. It can be caused by unstable blood sugar levels, too much caffeine, poor sleep quality, dehydration, and hormonal imbalances. Bestselling author Rea Frey explains that these factors can leave you feeling sluggish and unprepared to tackle the day. Frey, along with her husband Alex Holguin, has dedicated their work to helping people create healthier morning routines through their "Unreachable" movement. This movement emphasizes the importance of unplugging from digital distractions and creating space for rest, play, joy, and conscious connection.

Frey and Holguin have developed several tools to support this movement, including the Unreachable Journal, a podcast, and a free newsletter. Their approach focuses on using your body as a mechanism for change, leveraging the power of subtraction, breath, creativity, and conscious choices. By incorporating these principles into your daily routine, you can create a foundation for better sleep, reduced stress, and increased productivity.

Simple Strategies to Avoid the Morning Crash

Breaking free from unhealthy habits doesn’t have to be complicated. Frey and Holguin recommend six simple steps to help you start your day on the right foot. First, they suggest swapping out social media for herbal tea or hot lemon water with sea salt. This not only hydrates your body but also provides a gentle, caffeine-free boost. Second, they recommend eating a protein-rich breakfast instead of relying on carbs or sugar, which can cause blood sugar swings and energy crashes.

Another key strategy is to delay caffeine consumption for at least 60-90 minutes after waking. This allows your body to regulate its hormones naturally. Instead, start your day with a glass of water and a pinch of sea salt to replenish lost electrolytes and rehydrate your body. These small changes can make a significant difference in stabilizing your energy levels and setting a positive tone for the day.

Healthier Swaps for a More Balanced Morning Routine

In addition to dietary changes, Frey and Holguin emphasize the importance of mindfulness and physical activity in the morning. They recommend practicing resonance breathing before getting out of bed. This involves breathing in through your nose for five seconds and exhaling through your nose for five seconds. This simple technique helps regulate your nervous system and transitions you into a calm, parasympathetic state. You can also enhance your morning by playing soothing music or nature sounds instead of checking your phone immediately.

Getting outside into natural sunlight within the first 30 minutes of waking is another crucial step. Exposure to sunlight helps regulate your circadian rhythm, boosting your mood and energy levels. Even a short walk, stretch, or moment of simply gazing at the sky can have a profound impact. Light physical activity in the morning can also improve focus and set a positive tone for the rest of the day. Remember, it doesn’t have to be intense—gentle movements like stretching or bouncing can keep your energy flowing smoothly.

Morning Routine Tweaks for Greater Productivity and Joy

Finally, Frey and Holguin suggest swapping digital distractions for more mindful activities. Instead of reaching for your phone, try reading a book, doing a crossword puzzle, or journaling. Putting your thoughts on paper can be a powerful way to clarify your goals and intentions, helping you draw your future into focus. They also encourage taking time to connect with yourself or loved ones before rushing out the door. Carving out just 10-15 minutes to share your thoughts, feelings, and excit