5 practical ways to break bad morning habits

Many of us have unknowingly developed bad morning habits that have become so deeply embedded in our daily routines, they feel almost automatic, part and parcel of our lives. 

Whether it is reaching for our phones the moment we open our eyes, skipping breakfast due to a rushed schedule, these habits may seem harmless at the moment but can gradually chip away at our energy, focus, and overall wellbeing.

Because they have become so routine, replacing them with healthier alternatives can feel challenging, even overwhelming. 

Our brains are wired to favour the familiar, and breaking away from old patterns, especially first thing in the morning, requires both intention and consistency. 

Yet, with small, manageable steps and a bit of patience, it is entirely possible to shift our mornings from chaotic or sluggish to calm, focused, and nourishing. 

The key lies in recognising the habits that no longer serve us and choosing better ones that support our physical and mental health in the long run.

READ ALSO: 5 Simple morning habits that naturally delay ageing

1. Identify what triggers you

Before one can successfully break a bad morning habit, it is important to understand what prompts it in the first place.

Most habits, whether good or bad, are responses to certain triggers, which can be emotional, environmental, or behavioural. Recognising these cues is the first step towards changing your routine.

Take a moment to reflect on your typical morning. For instance, if you instinctively reach for your phone and scroll through social media as soon as you wake up, the trigger might be the sound of your alarm or simply the feeling of boredom or sluggishness upon waking. 

• How to do this:

Awareness is the first step toward change. Once you are aware of what truly triggers the habit, you gain the power to disrupt it.

You can begin to weaken its hold by either removing it completely or simply replacing the automatic response.

For example, keep  your phone out of reach and use a physical alarm clock instead or lay out workout clothes or a breakfast prep the night before as visual cues for better habits.

Pro Tip:  Use the ‘if–then’ method, if you feel the urge to snooze, then you will sit up and drink a glass of water.

READ ALSO: Don't check your phone first thing in the morning, here's why

 2. Use tiny habits and build momentum

One of the biggest mistakes people make when trying to change their morning routine is going in too hard, too fast.

Come up with tiny, manageable changes that compound over time instead of planning extensively then by the time morning comes, you barely have the energy to execute them.

Starting with small keystone habits, like making your bed can trigger positive shifts across your entire day. These small wins reinforce discipline and make larger routines feel small.

Over time, these tiny acts grow into powerful, long term serving habits that are healthy and serve a purpose as the day progresses.

• How to do this:

The key to a lasting change lies in starting small, this is the heart of the tiny habits method.The idea is simply attach a mini habit to an existing routine, then build on it as it becomes automatic.

To do this effectively, pick something that is easy to adopt and you know you cannot easily fail, then try to anchor it to a habit you already do so that it becomes a habit.

For example, if you wake up with a 60-minute workout which at times may seem too demanding, begin with 2 minutes of stretching.

Pro Tip:  If you are  struggling with consistency, tie your new tiny habit to a pleasurable morning ritual. When you  pair a habit with something you enjoy doing, you are  more likely to stick with it.

READ ALSO: Try This 3-Move, 5-Minute Workout to Start Your Day

3. Swap bad habits for good ones

Sometimes it is simply not enough to simply cut out a bad habit, but you will need to go an extra mile and replace it with something better, newer and refreshing.

When you leave a behavioural gap in the routine, your brain naturally seeks something to fill it, and that is why most people who try to quit a bad habit often fall back to old patterns quickly.

The smarter strategy is to consciously swap the bad habit with a positive one that offers a similar reward.

• How to do this:

Start by pinpointing the purpose this bad habit serves then ask yourself what you are getting from this behaviour and if it is something you would wish to continue or adopt a better one.

Then decide or choose a good habit with a similar ‘feel-good’ payoff and swap the older habit with one that serves the same need, but in a healthier way. Replacing habits by pairing the existing cue with a different routine and reward can go a long way.

For example, instead of scrolling through your phone as the first thing when you wake up, replace it with reading a motivational quote or journal for a minute.

Pro Tip: A positive reframe trains your brain to anticipate reward, not restriction. Instead of saying you need to stop checking the phone in bed, say you are going to start my day by reading one page from a book. 

READ ALSO: Why you pee first thing in the morning, when to be concerned if you don't

4. Wake up at the same time every day

Adopting a consistent wake-up time, even on weekends helps to anchor the body’s internal clock or circadian rhythm, and comes with far-reaching health benefits. 

When you rise at a regular time each morning, your body begins to release hormones like cortisol and melatonin on schedule. This supports better sleep at night, boosts daytime alertness and energy throughout.

Conversely, irregular wake times are linked to poorer sleep quality, difficulty concentrating, low mood and even metabolic issues such as impaired glucose regulation and increased risk of obesity

• How to do that:

Start by choosing a realistic wake-up time that works for you both on the weekday and weekend schedule. Do not shift drastically from waking up at 8:30 a.m. to 5:00 a.m. overnight, rather start gradually, adjusting by 15- to 30-minute increments if needed.

It is also important to set a consistent bedtime routine in order to wake up feeling rested. You will need to go to bed at a time that allows at least 7–8 hours of sleep. Your wake-up time means nothing if you are  not getting enough rest.

For example, if you aim to be up at 6:30 a.m. every day, set an evening wind-down routine around 10:00 p.m. Over a few weeks, your body will naturally start waking at that time even without an alarm.

Pro Tip: Expose yourself to natural light as soon as you wake up. Open the curtains, step outside for a few minutes, or sit by a sunny window as morning light helps reset your body clock.

READ ALSO: 6 ways lack of proper sleep is making your life harder

5. Prioritise a nutritious breakfast

Making time for a hearty, nutrient-rich breakfast each morning offers far-reaching benefits for your health and longevity.

A nutritious, balanced breakfast is not only good for your energy and focus, it also supports long-term health and graceful ageing by providing the nutrients your body needs to repair and thrive.

Regularly eating breakfast, ideally between 6:45 a.m. and 7:30 a.m. after a 12-hour fast supports weight management, improves metabolism, and enhances cognitive health.

• How to do this:

Try to plan ahead by preparing  simple ingredients the night before such as soaked oats, chopped fruit, hard-boiled eggs, or smoothie ingredients in the blender so breakfast takes just minutes.

Think of your plate as a tool to support your metabolism, stabilise your blood sugar, and feed your brain and muscles after a night of fasting

Pro Tip: Struggle with appetite in the morning? Try starting with a small, nutrient-dense smoothie. Blend banana, spinach, oats, milk or a dairy-free alternative and nut butter.

 It is light on the stomach but rich in vitamins, fibre, and protein and easy to sip on while getting ready for the day’s activities.

READ ALSO: 20 Paleo Breakfasts That Taste Amazing