Blue Monday is known as the “most depressing day of the year,” often linked to financial pressures, gloomy weather, and unfulfilled New Year’s resolutions that contribute to a low mood.
To help combat this and get Brits ready for the week ahead, wellness expert and owner of Miracle Leaf Wellness Agnieszka Kozlowska reveals the common mistakes Brits make in their morning routine that are negatively impacting their wellbeing and the small adjustments that can make a big difference.
Using a loud alarm
“Most people use a harsh alarm because they believe it helps them wake up quickly and feel alert, but this can actually trigger a sudden spike in cortisol and can set the tone for anxiety and heightened stress throughout the day.
“Switch to a more gentle alarm sound or, if possible, wake up with natural sunlight. If sunlight isn’t an option, consider using a sunlight lamp during the dark winter months. This smoother transition from sleep helps avoid a stressful start and allows for a more calm and focused morning.”
Looking at your phone straight away
Checking your phone immediately after waking up can have several negative impacts on your mental and physical well-being. It disrupts the natural sleep-wake cycle, forcing your brain into a state of heightened alertness.
“Additionally, the flood of notifications and social media updates can cause an instant surge of stress and anxiety, setting a reactive tone for the rest of your day. This habit can also scatter your focus, making it harder to concentrate as the day progresses.
“Going on your phone first thing can elevate your brain’s dopamine baseline, which is disruptive as it makes you crave those instant hits throughout the day. Avoid screens for at least the first hour after waking up, allowing your brain to transition into a more balanced, calm, and focused state.”
Rushing in the morning
“Rushing in the morning often leads to forgetfulness and sets a stressful tone for the rest of the day, leaving you feeling anxious and overwhelmed. The main cause of this rush is usually not getting enough sleep, as many people wake up late to squeeze in extra rest.
“To avoid starting your day in a frantic state, make sure you’re getting 7.5 to 8 hours of sleep each night, allowing your body to complete five full 90-minute sleep cycles. Timing your sleep so that you wake up during light sleep can also help you feel more refreshed and less likely to hit the snooze button.”
Skipping breakfast
Without a healthy breakfast your blood sugar levels remain low, leading to fatigue, brain fog, and difficulty concentrating. Skipping this meal can disrupt hormone balance, especially your cortisol, which affects your stress levels and mood as elevated cortisol levels can make you feel more anxious or irritable.
Drinking coffee over water
“Headaches, fatigue, and dizziness in the morning can often be linked to dehydration. While many people reach for coffee first thing, it doesn’t help to rehydrate after a night’s sleep. In fact, it can set you up for dehydration later in the day.
“To start your day right, it’s important to drink a glass of water as soon as you wake up. This simple step helps replenish your fluids and prevents dehydration, giving you better focus and energy throughout the day.”