Feeling overwhelmed is a constant struggle for many people, especially early in the day.

It’s like starting your day on the back foot and never quite catching up. But what if I told you that there are certain things you’re doing early in the morning that could be adding to that sense of overwhelm?

In fact, there are 9 specific things that you need to stop doing if you want to take control of your day and reduce that feeling of constant pressure.

1) Hitting the snooze button

Hitting that snooze button is actually doing you more harm than good.

Why? Your brain starts its sleep cycle all over again. And when your alarm interrupts this cycle a second time, it can leave you feeling groggy and disoriented – a state scientists call sleep inertia.

This feeling of sleepiness can persist for hours, leaving you feeling overwhelmed as you struggle to get your day started.

The first thing you need to stop doing is hitting that snooze button. Instead, try to wake up with your first alarm. It may be hard at first, but trust me, your brain will thank you for it later.

2) Skipping breakfast

I used to be one of those people who’d rush out the door without eating anything in the morning. I thought I was saving time and getting a jump on my day.

But that was a big mistake.

Skipping breakfast left me feeling drained and unfocused by mid-morning. My energy levels would crash, and I’d find myself feeling overwhelmed by tasks that normally wouldn’t faze me.

So I changed my routine. I make sure to have a healthy breakfast every morning – even if it’s just a quick smoothie or a piece of fruit with some yogurt. And the difference has been night and day!

I feel more energized, focused, and ready to tackle whatever comes my way. 

3) Neglecting hydration

Did you know our bodies are made up of around 60% water? It’s a crucial component for all our bodily functions, including concentration and mental performance.

When we wake up after a long night’s sleep, our bodies are naturally in a state of dehydration.

Ignoring this and not hydrating ourselves first thing in the morning can lead to feelings of fatigue, confusion, and even anxiety.

Make sure you’re drinking a glass of water first thing in the morning. It’s a simple act that can make a big difference to your day!

4) Diving straight into work

In our fast-paced world, it’s easy to wake up and immediately reach for the laptop or phone to check emails and start tackling our to-do list.

But starting your day in this reactive mode can lead to a constant feeling of playing catch-up, which is a surefire way to feel overwhelmed.

Instead, try to create a morning routine that includes some ‘me’ time.

Whether it’s reading a book, doing some yoga, or simply drinking your coffee in peace, taking this time for yourself can help set a positive tone for the rest of your day.

Remember, work can wait. Your wellbeing cannot.

5) Neglecting physical activity

Exercise isn’t just about keeping your body fit, it’s a powerful tool for mental wellbeing too.

Regular physical activity releases endorphins, the body’s natural mood lifters, which can help to reduce stress and feelings of overwhelm.

If you’re not a morning person, the thought of a high-intensity workout might seem daunting. But it doesn’t have to be a strenuous routine. Even a brisk walk or some light stretching can make a big difference.

By incorporating some form of exercise into your morning routine, you’ll not only feel more energized but also better equipped to handle whatever the day throws at you.

6) Ignoring your emotions

Each morning, take a moment to check in with yourself emotionally. Are you feeling stressed about something? Anxious? Sad?

Acknowledging these feelings isn’t a sign of weakness, but a step towards understanding and managing them.

It’s okay not to be okay. By recognizing your emotions early in the day, you’ll be in a better position to handle them and prevent them from overwhelming you.

7) Trying to do it all

I used to start my day with a long list of tasks, thinking I’d be able to achieve them all.

But as the day went on, I’d find myself falling behind, and the unchecked items would pile up, leaving me feeling overwhelmed and defeated.

I’ve since learned the importance of setting realistic goals for the day. Now, each morning, I prioritise my tasks and focus on the most important ones first.

This way, even if I don’t complete everything, I still end the day feeling accomplished.

Take a look at your to-do list. Are you trying to do too much? It’s okay to ask for help or to move some tasks to another day.

8) Consuming too much news

In today’s digital age, it’s easy to get caught up in the constant stream of news updates, social media feeds, and emails.

But starting your day with an information overload can leave you feeling overwhelmed and anxious.

Instead of diving into the digital world first thing in the morning, give yourself some time to disconnect. Enjoy a peaceful breakfast, meditate, or simply sit quietly for a few minutes before you start your day.

The news and updates will still be there when you’re ready. Taking some time for yourself each morning can help set a more peaceful and less overwhelming tone for your day.

9) Not practicing gratitude

Starting your day with a positive mindset can make a world of difference. And one of the simplest ways to do this is by practicing gratitude.

Taking a few moments each morning to acknowledge the good in your life can help shift your perspective and reduce feelings of overwhelm.

It may not change your circumstances, but it can change the way you view them. And sometimes, that’s all you need to turn a challenging day into a manageable one.

Final thoughts: It’s about self-care

These 9 things to avoid early in the day aren’t just random habits. They are reflective of a broader philosophy of self-care and mindfulness.

Treating yourself with kindness, setting realistic expectations, and prioritizing your mental wellbeing.

Sometimes, it’s the smallest changes that can have the biggest impact. A glass of water here, an extra few minutes of silence there.

It’s not about achieving perfection or ticking off an exhaustive list of dos and don’ts. It’s about making small, sustainable changes that can help you start your day in a more positive and less overwhelmed state.

Each morning is a new opportunity to set the tone for the rest of your day. Make it count.