Everyone insists that the secret to a successful day is a great morning routine. And yes, it sounds so appealing—waking up early, having everything planned out, feeling on top of the world. But for a lot of people, morning routines can end up being just another source of stress. Maybe you’re setting alarms too early, overloading your schedule, or trying to squeeze in every self-help tip out there. Whatever the reason, what starts as an attempt to set yourself up for success might actually be making your mornings more chaotic than they need to be.
If your mornings are leaving you frazzled before you’ve even had your first cup of coffee, it might be time to take a step back and rethink how you’re starting the day. Here are just some of the ways your so-called “morning routine” might actually be stressing you out, and what you can do to fix it.
1. You’re waking up too early.
The whole idea of waking up at 5 a.m. to meditate, exercise, or read might sound like the dream morning for some, but for others, it’s a recipe for exhaustion. If you’re setting an alarm for an hour earlier than you need just to tick off a bunch of things on your to-do list, you’re setting yourself up for burnout. Lack of sleep is a major stressor, and the less sleep you get, the harder it’ll be to keep your energy up throughout the day.
Instead of trying to fit in a full morning ritual at the crack of dawn, try focusing on getting enough rest. You’ll find that starting the day with more energy beats trying to do everything before sunrise.
2. You’re trying to do too much.
How many times have you seen a morning routine online that includes meditation, yoga, journaling, a healthy breakfast, a power walk, and some light reading—all before 7 a.m.? It sounds amazing, but trying to do everything at once can easily overwhelm you. It’s okay to not be a productivity machine right off the bat. Keep it simple. Maybe just pick one or two things that actually energise you in the morning, and leave the rest for later in the day.
Starting your day by overloading yourself with tasks doesn’t set the tone for success—it just sets you up for frustration. Focus on what truly feels good to you.
3. You’re checking your phone as soon as you wake up.
It’s tempting to roll over, grab your phone, and start scrolling through emails, messages, and social media the minute you open your eyes. But this can send your brain straight into “work mode” before you’ve even had a chance to fully wake up. Checking your phone first thing can increase stress by bombarding you with information and expectations before you’ve had a moment to centre yourself.
Instead, try leaving your phone out of reach when you first wake up. Use that time to focus on yourself—whether it’s stretching, drinking some water, or simply taking a few deep breaths.
4. You’re not giving yourself enough time.
You know the drill: hit snooze one too many times, rush to get ready, skip breakfast, and run out the door feeling all over the place. If your morning feels like a race against the clock, it’s no wonder you’re stressed before you even get to work. Giving yourself enough time to get ready without feeling rushed can work wonders for your stress levels.
Try waking up just 10–15 minutes earlier to give yourself a bit more breathing room in the morning. It’s a small adjustment that can make a huge difference in how you feel.
5. You’re not eating breakfast (or you’re eating the wrong thing).
Skipping breakfast or eating something that doesn’t fuel your body can set the tone for an energy crash by mid-morning. If your routine doesn’t include time for a decent breakfast, or if you’re grabbing something sugary on the go, you’re not doing yourself any favours. A nutritious breakfast helps stabilise blood sugar levels and keeps you focused throughout the day.
Make sure your breakfast includes something that will keep you full and satisfied, like protein, healthy fats, or whole grains. You don’t need to go overboard—just something that nourishes you.
6. You’re overcomplicating your routine.
Some mornings feel like you’re running a marathon, trying to juggle multiple tasks at once. Between brushing your teeth, packing your bag, getting dressed, and somehow figuring out what to eat, it’s easy to feel like you’re drowning in to-do lists. Keep it simple. A complex morning routine that requires too much effort isn’t going to help you start the day in a calm, focused way.
Streamline your routine to focus on the essentials. Lay out your clothes the night before, prepare breakfast the night before if you can, and keep your morning to-do list manageable.
7. You’re putting way too much pressure on yourself.
The whole idea of “perfecting” your morning routine can quickly turn into a source of stress. If you’re putting too much pressure on yourself to make every part of your morning productive or meaningful, you’re setting yourself up for failure. No one has a perfect morning routine every day. It’s okay if you miss a step, sleep in, or don’t feel your best some mornings. Be kind to yourself, and don’t let your routine become another expectation that stresses you out.
8. You’re sticking to a routine that clearly doesn’t work for you.
Maybe you’re following a morning routine you read about online or heard from a friend, but it just doesn’t feel right for you. If you’re forcing yourself to do something you don’t enjoy or that doesn’t match your lifestyle, it’s only going to add stress. A morning routine should energise you, not leave you feeling drained.
Listen to your own needs. What makes you feel good in the morning? Maybe it’s a cup of coffee and a podcast, or a quiet 10 minutes of stretching. Find what works for you and forget the rest.
9. You’re not giving yourself enough space to wake up.
Sometimes we rush out of bed and straight into our tasks without giving ourselves the time to wake up fully. This can leave you feeling disoriented, tired, and even more stressed. Give yourself a few moments after waking up to simply breathe, stretch, or just be present with yourself. You don’t need to jump into your routine immediately.
Take it slow. Allow your mind and body the space to wake up properly, and you’ll likely feel more grounded throughout the day.
10. You’re comparing your routine to your favourite influencer’s.
With so many “perfect” morning routines shared on social media, it’s easy to start feeling like you’re not doing enough or doing it wrong. But everyone’s mornings look different, and what works for someone else might not work for you. Comparing yourself to other people can add unnecessary pressure.
Instead, focus on creating a morning routine that fits your life and brings you peace. Let go of what other people are doing, and focus on what makes you feel good.
11. You’re not looking after your mental health in the morning.
If your morning routine is all about getting stuff done without considering your mental state, you might be missing out on some serious benefits. Mental health should be a priority, even first thing in the morning. Whether it’s 5 minutes of deep breathing, journaling, or just sitting in silence, taking a moment for your mental health can help set a calmer tone for your day.
Start your day with something that helps you feel centred and balanced, and it will pay off throughout the rest of your routine.
12. You’re treating it like a checklist, not a mental practice.
If your morning routine feels like an itemised checklist that you’re just trying to get through, it’s no wonder it’s stressing you out. A good routine is about quality, not quantity. It’s about feeling grounded, not rushing to tick things off. Instead of forcing yourself through every step of your routine, try approaching it mindfully. Slow down, and enjoy the process of each step, rather than seeing it as just something to check off.
