12 Jun 3 Morning Habits That Can Wreck Your Day
So many things can make for a less-than-ideal morning, says Women’s Health writer Kenny Thapoung: like hitting a traffic jam in the middle of your commute or realizing you’ve forgotten an umbrella just as a downpour hits. Some things are out of your hand, but other little morning habits could be starting you off on the wrong foot.
Set yourself up for the best day possible by nixing these bad-for-you a.m. behaviors.
You Drink Coffee Too Early
Is there really a bad time for coffee? Yup. Energy levels rise naturally when you first wake up, so drinking coffee then causes an extra energy surge that can leave you jittery, says Steven Miller, a Ph.D. candidate in neuroscience at the Uniformed Services University of Health Sciences in Maryland. You’ll reap the most benefits from coffee if you save it for an hour after you’ve gotten out of bed. That’s when your energy levels begin to plummet, so coffee keeps them up well into the afternoon.
Your Breakfast is Too Small
A handful of berries mixed into a container of Greek yogurt may sound like the perfect healthy breakfast, but it can set you up to binge in the afternoon. Not only is it just not enough food, but it’s also lacking in some nutrients that are key to ensuring you feel full until your next meal, says nutrition expert Michelle Davenport, Ph.D. A filling breakfast should consist of around 15 grams of protein, 2.5 grams of fiber, complex carbs, and some healthy fat, says Davenport. A morning meal that contains all of those isn’t going to clock in at less than 450 calories—it’s just impossible—so you’ll want to make sure your breakfast’s at least that big. On the go? You can make these healthy breakfasts in just five minutes.
You Check Your E-mail First Thing
This is one nasty habit you should break ASAP. Checking your inbox the moment you open your eyes in the morning can set you up for stress all day long, says Melissa McCreery, Ph.D., founder of Too Much on Her Plate. Instead of worrying about work first thing, focus on starting your morning with an activity that calms you—exercising, sipping a cup of tea, or talking to a loved one. This will actually help boost your productivity and get your creative juices flowing, which will pay off at work way more than checking that e-mail from your boss would.
This is an edited version of a story that appeared at http://www.womenshealthmag.com/health/increase-energy-levels