5 morning habits of people who never seem to get much done, according to psychology

Best-selling author Tim Ferriss once said, “If you win the morning, you win the day.”

And it’s true—our mornings often set the tone for how productive or chaotic the rest of the day will be.

But here’s the flip side: if you don’t win the morning, it’s tough to win the day.

Over the years, I’ve seen this play out in my own life and those around me.

It’s so easy to fall into habits that sabotage your focus and motivation before your day even truly begins.

Today, we’ll dive into five of those habits. If you find yourself struggling to make progress throughout your day, one of these sneaky morning rituals might be the culprit.

Let’s uncover them and start winning those mornings.

1) Hitting the snooze button

It’s a habit many of us are guilty of. That tempting lure of ‘just five more minutes’.

However, according to experts, hitting the snooze button simply is not a good idea.

As Dr. Reena Mehra, Director of Sleep Disorders Research, has explained ““Much of the latter part of our sleep cycle is comprised of REM sleep, or dream sleep, which is a restorative sleep state… if you’re hitting the snooze button, then you’re disrupting that REM sleep.”

I used to be guilty of this one. I would hit snooze over and over again, only to wake up groggy and more tired than before.

It felt like I was starting my day on the wrong foot, and that feeling would stick with me throughout the morning.

I’ll be honest—it wasn’t easy to break this cycle. But here are a few tips that helped me finally kick the habit:

• Put your alarm across the room: Force yourself to physically get out of bed to turn it off. It’s a simple trick, but it makes all the difference.
• Create a morning routine you look forward to: If you have something to look forward to—a favorite podcast, morning stretch, or a nice cup of coffee—it’s easier to resist the snooze button.
• Set a consistent bedtime: Getting enough quality sleep makes it easier to wake up refreshed. Aim for a consistent sleep schedule, even on weekends.
• Remind yourself of your goals: Place a note or reminder of your intentions for the day near your alarm. It’s a motivating way to remind yourself why getting up is important.

These simple adjustments can make a big difference in how you wake up—and how your day unfolds.

2) Skipping breakfast

Now, I know what you’re thinking. “Breakfast, really? I’m just not a morning eater!”

And trust me, I used to be right there with you.

For years, I’d rush out the door with just a cup of coffee in my hand.

But then I started noticing a slump in my energy levels and concentration by mid-morning.

And it wasn’t until I started having breakfast that I realized the difference it made.

Psychology backs this up, too.

Studies have shown that people who eat breakfast tend to have better cognitive performance throughout the day.

It jumpstarts your metabolism and provides you with the energy to kickstart your day.

Skipping breakfast might seem like a time-saver, but in reality, it could be slowing you down.

Do try to grab something nutritious before you start your day – even if it’s just a piece of fruit or a smoothie.

It’s a simple change, but it could make a big difference to your productivity.

3) Overlooking exercise

Exercise is often the first thing that gets pushed aside in a busy schedule.

However, incorporating even a small amount of physical activity into your morning routine can have a significant impact on your productivity.

Regular exercise has been shown to improve memory and brain health as well as increase energy.

It also releases endorphins, the body’s natural mood lifters, which can help you start your day on a positive note.

It’s no wonder so many successful people, from Richard Branson to Tim Cook, get in some early morning exercise!

Even a brisk walk around the block or a quick yoga session can kickstart your metabolism and wake up your senses.

4) Missing out on me-time

We often wake up and immediately start thinking about our to-do lists, our schedules, and all the tasks that need our attention.

But what about time for ourselves?

Starting your day with a few moments of solitude can make a world of difference to your emotional well-being and productivity.

It allows you to gather your thoughts, set your intentions for the day, and approach tasks with a calm mind.

This could be as simple as enjoying a quiet cup of coffee, meditating, or writing in a journal.

These peaceful moments in the morning can provide a sense of balance and tranquility that carries throughout the day.

A peaceful mind is a productive mind.

So don’t forget to take some time for yourself each morning – you deserve it.

5) Getting up late

You might think it’s the number of hours we spend being productive that matters— and that might be the case for some.

However, research suggests for most people, it’s simply not.

According to a survey by Sleep Junkie, those who wake up earlier tend to not only make more money but also report higher life satisfaction.

The data revealed that the highest average salary ($46,000) was linked to waking up at 5 a.m.

Interestingly, those who woke up at 6 a.m. reported the greatest job satisfaction, with an average salary of around $41,000.

And it’s not just the research backing this up.

As noted by Business Insider, many successful people are early risers—think CEOs, athletes, and thought leaders.

Waking up early seems to give people a head start on their day, allowing them to focus on their goals, plan effectively, and get a jump on their tasks before the world wakes up.

Are you finding it hard to get things done or to get ahead in your day? Consider setting that alarm a little earlier.

The bottom line

Mornings are powerful. The habits we adopt at the start of our day can either set us up for success or leave us scrambling to catch up.

By becoming aware of these sneaky routines that may be holding you back, and making a few simple adjustments, you can transform your mornings—and in turn, your entire day.

Here’s to more productive, intentional mornings!