Psychologists, doctors, and general health experts, what are 1-2 popular morning habits you feel are spot on and worth doing and what are 1-2 popular morning habits you feel are total nonsense or even problematic? These habits/routines should be in line with your specialty (e.g., a dentist should chime in about oral hygiene practices but maybe not skin care ones)

One habit I absolutely swear by is drinking water first thing in the morning. After hours of sleep, your body is dehydrated, so hydrating early helps wake you up, boost metabolism, and get your digestion moving. A splash of lemon or a pinch of sea salt can also help balance electrolytes and give you an extra boost. Another habit I love is starting the day with some light movement, even if it's just a few minutes of stretching or a quick walk. It gets the blood flowing, boosts your mood, and sets a positive tone for the rest of the day. Problematic Morning Habits: Here's one that might surprise you-jumping straight into coffee. When you wake up, your cortisol levels (your stress hormone) are naturally high, and drinking coffee right away can intensify this spike, leaving you feeling jittery. It's actually better to wait about 30 minutes to an hour before having that cup of coffee.

Derm Approved AM routines: Sun Protection: Applying sunscreen in the morning is non-negotiable. This is a dermatologist's mic-drop moment. Sunscreen is essential for preventing premature aging, skin cancer, and that uneven skin tone. And no, it doesn't have to be fancy or expensive, you just need to like how it feels and make sure it's broad-spectrum SPF 30+. Supplements: Supplements should be, well, supplemental, but many of us can use a bit of vitamin D supplementation, especially in the winter. Get your levels checked if you're unsure but taking a morning Vitamin D supplement is a great way to boost your health and immunity. Ditch: 10-Step Skin Routines in the AM: Your skin doesn't need an overcomplicated routine that makes you late for work and breaks the bank. Stick to a gentle cleanser, a basic moisturizer, and sunscreen. If you want to get fancy, you can add an exosome serum or a vitamin C. Those extra layers of essence, serums, and oils are overdoing it and likely unnecessary and unneeded.

One morning habit I find spot on is journaling. Taking even just five minutes to write down your thoughts, set intentions, or practice gratitude can center your mind and reduce stress. Another excellent habit is having a nourishing breakfast without distractions-mindfully eating can help set a calmer, more grounded tone for your day. On the flip side, I think the obsession with waking up at 4 a.m. is nonsense. Not everyone's body or schedule aligns with that, and forcing it can lead to burnout. Another problematic habit is checking emails or social media first thing. This floods your mind with external demands before you even have a chance to connect with yourself. Morning routines should align with your personal needs and promote mental well-being, not conformity or comparison. It's about listening to yourself, not following trends.

As a board-certified plastic surgeon, I often emphasize to patients and people I get the chance to speak with, that your morning skincare routine is crucial for maintaining healthy, radiant skin and preventing premature aging. A few habits you can incorporate into your morning routine (and the worst habits to avoid) are below: Best Morning Habits for Your Skin: 1. Apply Sunscreen Daily (SPF 30 or higher): Sunscreen is your skin's best defense against harmful UV rays, which cause premature aging, hyperpigmentation, and increase the risk of skin cancer. 2. Use a Gentle Cleanser: Start your day by cleansing your face with a gentle, non-stripping cleanser to remove sweat, oil, and impurities that accumulate overnight. 3. Hydrate with a Good Moisturizer: After cleansing, apply a moisturizer suitable for your skin type to lock in hydration and maintain your skin's protective barrier. Well-hydrated skin is better prepare to face 'environmental stressors'. 4. Incorporate Antioxidants: Using a serum rich in antioxidants, like vitamin C, can help protect your skin from free radical damage and promote a brighter, more even complexion. Worst Morning Habits: 1. Skipping Sunscreen: To further emphasize what I said above, neglecting sunscreen is one of the worst things you can do for your skin. UV exposure is the leading cause of skin damage, including wrinkles, sunspots, and loss of elasticity. 2. Harsh Rubbing: Whether it's scrubbing your face aggressively or drying it with a rough towel, harsh rubbing can irritate your skin, damage the protective barrier, and exacerbate sensitivity or redness. Treat your skin gently! 3. Popping Pimples: Starting your day by picking or popping pimples can lead to inflammation, scarring, and potential infection. It's always better to treat acne with appropriate skincare products or consult a dermatologist for guidance. 4. Smoking in the Morning Smoking deprives your skin of oxygen and essential nutrients, accelerates collagen breakdown, and contributes to premature wrinkles and dullness. If you smoke, try to quit NOW. If you can get into the habit of implementing these 'good' habits - and avoid the harmful ones - you can keep your skin looking its best and protect it from unnecessary damage. I see the proof of it every day!

For one morning routine, I suggest starting the day off with mindfulness. Pause for a few moments to relax, focus on your breathing, and soothe your nervous system. That will help release anxiety and calm the mind so that you begin the day positively. This can be especially beneficial for caregivers to aging parents in clearing mental clutter and building up resilience against stress. Mindfulness helps you approach the care of another person with patience, empathy, and clarity instead of reacting to overwhelm. On the other hand, a good morning habit I don't believe is helpful includes diving right into work or caregiving tasks immediately without setting clear boundaries. Most individuals feel obligated to check emails or dive into their caregiving activities immediately. That often leads to burnout. There should always be time taken in the morning for self-care - either through some form of exercise or just by having a quiet time. Rushing into tasks without this space can cause you to lose sight of your own needs, increasing stress and negatively impacting your ability to support your aging parent. The key to a balanced morning routine is ensuring it nurtures your emotional and physical well-being, setting the stage for a productive day that aligns with your responsibilities.

I think two morning habits that are absolutely worth doing are hydration and mindfulness. Starting the day with a glass of water is simple but effective-it helps rehydrate your body after hours of sleep and supports metabolism and brain function. I've also seen mindfulness practices, like a quick meditation or journaling, help set a calm and focused tone for the day. It doesn't have to be long-even 5 minutes can make a difference. On the flip side, I think relying on caffeine immediately upon waking can be problematic. Drinking coffee first thing on an empty stomach can spike cortisol levels and sometimes lead to a crash later. Waiting an hour or pairing it with breakfast is a healthier choice. Another habit I'd question is checking your phone or email as soon as you wake up. I've noticed this often triggers stress or distraction before your brain has fully "warmed up." Small tweaks to your morning routine can create a huge impact on your energy and focus for the rest of the day. Thanks for the opportunity to share!

I've found that a 5-minute morning gratitude practice with my teenage clients has shown remarkable improvements in their daily mood and stress levels - simply listing 3 things they're thankful for while having breakfast. However, I'm skeptical about the trend of checking social media first thing in the morning, as I've seen it trigger anxiety and negative self-comparison in many adolescents before they even start their day.

The morning sets the tone for your entire day. Adopting two simple habits-writing daily goals and engaging in morning movement-can dramatically enhance your productivity, well-being, and sense of purpose. Writing Daily Plans or Goals - Taking a few moments each morning to write down your goals or plans can clarify your priorities and provide direction. This habit transforms vague intentions into actionable steps, empowering you to navigate your day with focus and intention. Research shows that written goals are more likely to be achieved, as the act of writing engages your brain and strengthens commitment. Daily planning also reduces decision fatigue by outlining tasks ahead of time, conserving mental energy for execution rather than deliberation. Moreover, seeing your goals on paper fosters a sense of accomplishment as you check off completed tasks, which can boost motivation and confidence. Morning Movement - Incorporating light exercise, such as walking, stretching, or yoga, into your morning routine has profound physical and mental benefits. Morning movement stimulates circulation, enhances alertness, and releases endorphins, setting a positive emotional tone. It also counteracts stiffness and prepares your body for the demands of the day. Additionally, morning exercise sharpens focus and improves cognitive function. Studies have linked regular movement to increased creativity and problem-solving abilities, equipping you to tackle challenges with a clear and energized mind. A Strong Case Against Morning Phone Use - While scrolling through your phone in bed may seem harmless, it often leads to wasted time and a fragmented mindset. Notifications, emails, and social media can pull you into a reactive state, where external demands dictate your mood and priorities. This habit can trigger stress and foster negative emotions that linger throughout the day. Moreover, phone use disrupts the peaceful transition from rest to wakefulness. Instead of starting the day with clarity and purpose, you risk feeling overwhelmed and distracted before you even rise. In clinical work, we often focus on cultivating healthy habits and positive coping strategies - goal-setting and movement are a couple examples in how you can take control of your day and cultivate a positive trajectory. Let go of the urge to check your phone first thing. Invest that time in yourself and watch the transformative impact it has on your life.

As a board-certified sports and performance psychiatrist who works as a lead consultant for multiple sports franchises, working with athletes and high-performance executives, I am often called upon to help individuals create effective morning habits and routines that will ensure peak performance. I would like to offer the following insights for your article. Two spot-on morning habits that I (as a sports & performance psychiatrist) recommend in my work with elite athletes, top performers, and industry leaders include hydrating with water first thing in the morning and/or jumping into a cool/cold shower, or using a cold splash. Reason: our brains are roughly 75% water, and we lose fluids overnight (and can become potentially dehydrated) as we sleep, which can affect our mental readiness. Water first thing in the morning gives the brain a boost, helps it function optimally, and improves mood, focus, and alertness. It can even reduce the anxiety that is sometimes triggered by early morning dehydration. A cold splash of water on the face or a cool/cold shower can be invigorating, because it triggers the nervous system and releases feel-good and energizing brain chemicals and hormones such as dopamine, norepinephrine, and cortisol which boost mood, energy, and focus - all of which serve us well in the morning and throughout the day! On the other hand, a nonhelpful habit that I as a sports psychiatrist tend to discourage with athletes and high performers who tend to put a lot of pressure on themselves is going overboard with early morning motivational content, i.e., videos, podcasts, and affirmations. Over-reliance on these tools in the morning sometimes creates a comparison trap due to over-exposure to "perfect lives" or premature (or unrealistic expectations), which can lead to feelings of inadequacy if the person's reality doesn't match up with the motivational message, or lead to increased self-criticism in a group of individuals who are already self-critical. Additionally, I have found that overconsumption of early motivational content leads to avoidance of actually facing the challenges before us as we listen to how to deal with them instead of tackling them --and can set up a false reality where one also believes they are making progress without really taking any real action.

One popular morning practice that I absolutely believe in its merits is having a few minutes to breathe properly or meditate. Even with only five-minute breathing, this may be quite slow and effective for lessening your stress, organizing mental thoughts, and helping you concentrate more on activities later on in the day. I also believe in the power of tiny moments of gratitude-a list of three things I'm thankful for flips my thinking out of worry onto a more optimistic frame that's so critically important when tackling the ups and downs of a day with any mental health component. For me, on the other side of the coin is one morning ritual that I look upon as potentially problematic-that of immediately checking social media or emails upon arising. This can spike anxiety because, without a chance to center yourself first, your mind is bombarded with demands and comparisons. Another habit I'd caution against is relying too heavily on stimulants like energy drinks first thing in the morning; while a cup of coffee is fine for most people, overdoing it can lead to heightened anxiety and restlessness, which might unravel any mental calm you're trying to cultivate for the rest of the day.

Two effective morning habits that I will recommend are journaling and mindful breathing. The former is a useful medium to process your emotions well and even set your intentions clearly. Spending at least some minutes of your day jotting down your thoughts and emotions will help you improve your resilience and mental clarity. Combining this practice with mindful breathing will help you set a calm and focused tone for the day as the breathing exercise will help regulate your stress levels adequately. On the flip side, using the phone too much or adding too many schedules at the start of the day are two habits I feel are problematic for many people. Scrolling through social media or messages early in the day can negatively affect your mood and trigger stress. Also adding too many tasks to your schedule in the morning can likely lead to burnout. A healthier alternative to this is to prioritize following a balanced and intentional schedule in the morning that adequately supports your emotional and mental needs.

Protein-rich breakfasts are ideal. Protein has been found to make you feel fuller for longer, prevent cravings and prevent you from overeating throughout the day. This is notably true for individuals looking to shed weight and gain muscle mass. A scramble with whole wheat toast and veggies, a protein smoothie with berries and spinach, or a bowl of Greek yogurt with nuts and seeds are great options to kick-start your metabolism. Second, nothing beats exercise in the morning to refresh your body and mind. Even a vigorous walk or a light yoga session will circulate your blood and elevate your mood. This gives a good start to the day and helps you burn off more calories. Here at Climb On The Rocks, we see first-hand the way that adding climbing to people's morning schedules boosts their energy levels and health. On the other hand, juice cleanses may look like a super-fast way to lose weight, yet they are nothing short of a disaster. These cleanses are usually deficient in fiber, healthy fats, and protein, making you feel tired and can even cause you to lose muscle. A well-balanced breakfast is better for long-term weight loss and gives your body the nutrients it needs to flourish. A second mistake is to miss breakfast altogether. As paradoxical as this sounds, researchers have found that those who skip breakfast tend to be much hungrier afterward, and tend to snack unhealthy foods and overeat.

1-2 Popular Morning Habits Worth Doing Gentle Morning Stretching or Light Exercise Why it's beneficial: A short routine of yoga, simple stretches, or a quick walk can help ease muscle stiffness, get blood flowing, and promote mental clarity. Even 5-10 minutes of movement sets a positive tone for the day and can help reduce stress levels. Hydrating Early Why it's beneficial: Drinking a glass of water (with or without added electrolytes) after waking rehydrates the body, which has gone several hours without fluid intake. Adequate hydration supports proper organ function and helps maintain alertness and energy levels. 1-2 Popular Morning Habits That May Be Overhyped or Problematic Immediately Reaching for Your Phone Many people grab their phone before even getting out of bed, scrolling through social media or work emails. This habit can trigger stress and negatively affect mood and productivity. It's often more beneficial to give yourself a tech-free window in the morning-say 15 to 30 minutes-to focus on your physical and mental well-being. Overly Strict or "Miracle" Diets There's a lot of buzz around diets that promise quick transformations by drastically restricting certain foods or requiring complicated meal plans. While some elements-like increasing fruit and vegetable intake-can be helpful, rigid diets often lead to stress, nutrient imbalances, or yo-yo dieting. Focusing on a balanced, flexible approach that fits your overall lifestyle tends to be far more sustainable in the long run. Small, consistent improvements in eating habits (e.g., adding more whole foods, staying hydrated, and limiting overly processed items) generally produce better, longer-lasting results than abrupt, restrictive regimens.

Morning Habits Worth Doing: Mindfulness or Meditation: Starting the morning with 5-10 minutes of mindfulness or meditation is invaluable, particularly for individuals managing chronic pain or stress. This practice lowers cortisol levels, improves emotional resilience, and helps staying calm, focused for the day. I often recommend it to my patients as a simple yet powerful way to regain control over their mental and physical well-being. Gentle Physical Activity: Incorporating light stretching, yoga, or a short walk in the morning can improve circulation, reduce stiffness, and support joint and muscle health. For those managing chronic pain, these small movements help the body prepare for the day and helps in building strength. Morning Habit to Avoid: Scrolling Through Social Media First Thing: Diving into social media or emails right after waking can increase stress and distract from intentional self-care. For individuals recovering from addiction or dealing with chronic stress, this habit can derail a positive start to the day and trigger unproductive emotional responses.

Starting your day with some hydration and light exercise can be incredibly beneficial. Drinking water first thing helps replenish your body after a night's sleep, giving your energy and metabolism a nice boost. Psychologists suggest that a quick morning stretch or some light exercise can lift your mood, lower stress levels, and increase alertness. These easy habits can really set a positive tone for the day ahead. Conversely, reaching for your phone as soon as you wake up can lead to feelings of stress and overwhelm, as it often bombards you with emails, social media updates, or news that can trigger anxiety. Skipping breakfast to save time or for weight loss can also be counterproductive, as it may disrupt your metabolism and hinder your focus. A balanced breakfast is crucial for sustaining energy and cognitive function throughout the morning.

As a health professional, I firmly believe that starting your morning with mindfulness and hydration are two habits that hold immense value. Mindfulness practices, such as meditation or deep-breathing exercises, set a positive tone for the day by reducing stress and promoting mental clarity. Similarly, drinking a glass of water upon waking rehydrates the body, kickstarts your metabolism, and supports overall health after hours of rest. On the other hand, skipping breakfast under the guise of "saving time" can often be detrimental, as it deprives your body of essential nutrients and energy needed to perform effectively throughout the morning. Likewise, overloading on caffeine first thing in the morning can lead to energy crashes or heightened anxiety later in the day, especially when consumed excessively on an empty stomach. Structuring mornings around balance and intentional practices is key to supporting long-term well-being.

- Spot On: Morning Meditation Starting your morning with meditation is one of the simplest yet most effective habits for setting a calm and focused tone for the day. Just a few minutes of sitting quietly, observing your thoughts pass by, and focusing on your breath can help you feel grounded and ready to handle challenges with more clarity. It's not about emptying your mind but creating the space you need to gather yourself before the demands of the day take over. This practice has been proven to lower stress, improve focus, and help you feel more in control of your time and energy. - Problematic: Checking Your Phone Immediately Reaching for your phone the second you wake up can set you up for a stressful day. Emails, social media, and negative news all flood your mind before you've had a chance to center yourself. It directly pulls your attention and energy outward, making it harder to start your morning with true intention. Instead, try leaving your phone aside for the first hour. Use this time to stretch, drink water, meditate, and slowly ease into the day without distractions. Shifting this habit will help you feel calmer and more focused as you start your morning.

There are many morning habits that are good and bad, but hydration and sunscreen are spot on and worth it while being inflexible in your routine and making breakfast your most important meal are nonsense. While we sleep our bodies become dehydrated, so replenishing fluids is a great way to flush out toxins that can affect our health and appearance; while applying sunscreen every morning can protect our skin from harmful UV rays and prevent skin damage and wrinkles. However, the idea that our morning routines must be rigid is a myth and does not take into account the varying needs of our bodies or mental wellbeing that may be aided by a few extra hours of sleep or various changes to our diet. In addition, breakfast is not the most important meal of the day, but rather one part of our daily nutritional intake, and should be looked at as complimenting our health rather than the only meal vital to it.

Spot-On Morning Habits "Micro-Dosing" Accomplishment Make your bed. Not because Instagram says so, but because starting your day by actually finishing something (even if it's just flattening out a comforter) tells your brain, "Hey, we're already on a roll." Moving Your Body, Just a Little You don't need to train for a triathlon before coffee, but a quick stretch or dance party in your kitchen can shake off sleep like magic. Bonus: your cat will think you're cool. Sipping Your Coffee Without Multitasking Drinking your coffee (or tea) like a human, not a caffeinated blur, can feel borderline luxurious. No emails. No scrolling. Just you and your mug having a moment. Give Yourself a Playlist Have a "morning hype" playlist that makes getting out of bed feel less like a chore and more like a mini party. Bonus points if it includes guilty pleasure hits from the '90s. The 5-Minute "Dump It and Ditch It" Journal Write down everything on your mind-good, bad, or ridiculous-for five minutes. Then close the notebook and move on with your day. It's like decluttering your brain. Do Something Weirdly Satisfying Fold a towel perfectly, organize your pens, or match your socks. It's a small, oddly therapeutic win that gives your brain a dopamine hit before tackling bigger things. Total Nonsense Morning Habits Skipping Breakfast to "Boost Productivity" Your brain runs on glucose, not vibes. A cup of coffee and air don't count as fuel unless you're trying to achieve Olympic levels of crankiness. Drinking a Liter of Lemon Water Like It's a Magic Potion Hydration is important, yes. But no, lemon water isn't going to detox your soul, cure burnout, or turn you into a Zen goddess. Drink water because you're a mammal, not for TikTok clout. Waking Up at 4:00 AM to "Win the Day" Unless you're a baker or have a flight to catch, this is overkill. Sleep is not the enemy; it's the MVP of your mental health. Sleep in, then win the day at 8:30 like a normal human. Superfood Overload Smoothies Blending kale, spirulina, chia seeds, bee pollen, and whatever "ashwagandha" is into a drink that tastes like sadness is not self-care. Eat what feels good for you, even if that's just toast. Affirmations on Steroids Telling yourself, "I am a millionaire goddess CEO" in the mirror every morning might pump you up temporarily, but when your coffee spills and the dog throws up, it'll feel less inspiring. Aim for believable affirmations like, "I can handle today."

Morning Hydration - A Simple Habit with Big Benefits One of the best practices to do as early in the morning as possible is drinking a glass of water. Since your body has gone through many hours of sleeping, you are bound to wake up in a dehydrated state so consuming water will help you in revving your metabolism and boosting the digestive system. Moreover, water consumption has a positive effect on clarity of thought and attention. Some may say that drinking water improves cognition performance, diminishes brain fog, assists to keep endurance throughout the entire stretch, and well, this is how productivity can be improved in a similar effortless way. Water has a lot of benefits but over hydration is not one of them so moderation is key. For me, a single glass of water is perfect for the morning guide, if there is a need to drink more than that ... always respect the signals coming from your body.