Waking up in the morning can be one of the hardest parts of the day for many people. The bed feels warm, the alarm is loud, and the thought of starting something new or productive seems far away. Instead, it is easy to reach for the phone or turn on the TV and start watching random shows. This habit can quickly take over the morning and leave little time for anything else. The good news is that it is possible to change this pattern and make mornings more useful and enjoyable. The key is to understand why this happens and take small steps to build better habits.
The first thing to realize is that watching random shows in the morning is not just about entertainment. It is often a way to avoid facing the day. When people wake up, they might feel tired, anxious, or unsure about what to do next. Watching a show is a quick way to escape those feelings. The brain likes easy rewards, and a show gives instant pleasure without any effort. This is why it is so easy to fall into the trap of watching one episode after another, even when there are other things that need to be done.
Another reason people waste mornings watching shows is because of habit. If someone has been doing this for a long time, it becomes automatic. The moment the eyes open, the hand reaches for the remote or the phone. The brain does not even think about it. Habits like this are powerful because they do not require any decision making. They just happen. Breaking a habit takes time and effort, but it is possible with the right approach.
One of the best ways to stop wasting mornings is to plan the night before. When people go to bed without a plan for the next day, they wake up with no direction. This makes it easy to fall into old habits. Instead, take a few minutes before going to sleep to think about what needs to be done the next morning. Write down a simple list of tasks, even if they are small. This could be making the bed, drinking a glass of water, or doing a short stretch. Having a plan gives the brain something to focus on instead of reaching for the TV or phone.
Another helpful step is to change the environment. If the TV or phone is right next to the bed, it is too easy to use them first thing in the morning. Try moving these devices to another room or putting them in a drawer. This small change makes it harder to start watching shows right away. It also gives a few extra minutes to wake up and think about what to do next. Some people find it useful to charge their phone in the kitchen or living room so they have to get out of bed to turn off the alarm.
Waking up at the same time every day can also make a big difference. When the body gets used to a regular schedule, it becomes easier to wake up and start the day. This does not mean waking up at 5 am if that feels impossible. It means picking a time that works and sticking to it, even on weekends. Over time, the body will adjust and mornings will feel less stressful.
It is also important to pay attention to sleep quality. If someone is not getting enough rest, they will feel tired in the morning and more likely to want to escape into a show. Try to go to bed at a reasonable hour and create a bedtime routine that helps the mind relax. This could include reading a book, listening to calming music, or doing some light stretching. Avoid screens for at least an hour before bed because the blue light can make it harder to fall asleep.
When the alarm goes off, resist the urge to hit snooze. Each time the snooze button is pressed, it interrupts the sleep cycle and makes it harder to wake up fully. Instead, get out of bed as soon as the alarm sounds. Stand up, stretch, and take a few deep breaths. This helps the body wake up and signals that it is time to start the day.
Once out of bed, focus on doing something active. This could be making the bed, washing the face, or stepping outside for a few minutes of fresh air. These small actions help the brain shift from sleep mode to awake mode. They also create a sense of accomplishment, which can motivate people to keep going with other tasks.
If the urge to watch a show is still strong, try to replace it with a different activity. Find something that is enjoyable but does not take up too much time. This could be listening to a podcast, reading a few pages of a book, or doing a short workout. The goal is to give the brain a new habit to follow instead of reaching for the TV or phone.
It is also helpful to think about why watching shows feels so appealing in the morning. Is it because the shows are exciting? Is it because they help pass the time? Is it because they make the person feel relaxed? Understanding the reason can help find better ways to meet that need. For example, if the shows are relaxing, try doing a short meditation or breathing exercise instead. If they are exciting, find a hobby or activity that brings the same feeling.
Another useful tip is to set small goals for the morning. Instead of trying to change everything at once, focus on one thing at a time. For example, start by getting out of bed right away and making the bed. Once that becomes a habit, add another task, like drinking a glass of water or doing a short stretch. Over time, these small steps will add up and make mornings more productive.
It is also important to be kind to oneself. Changing habits is not easy, and there will be days when it feels hard to stick to the plan. On those days, do not give up. Just try again the next morning. Progress is not about being perfect. It is about making small improvements over time.
Some people find it helpful to track their progress. This could be as simple as marking a calendar each day they do not watch a show in the morning. Seeing the streak grow can be motivating and show how far they have come. It also makes it easier to notice patterns and figure out what works best.
Another way to stay motivated is to think about the benefits of a better morning routine. When mornings are not wasted, there is more time for other things. This could mean more time for hobbies, spending time with family, or working on personal goals. It could also mean feeling less stressed and more in control of the day.
It is also helpful to remind oneself that habits are not built overnight. It takes time and practice to change the way mornings are spent. Each small step is a step in the right direction. Even if progress feels slow, it is still progress.
Finally, remember that everyone is different. What works for one person might not work for another. The key is to find what feels right and stick with it. Experiment with different ideas and see what helps the most. Over time, it will become easier to wake up and start the day in a way that feels good.
