If your mornings feel rushed, foggy, or filled with anxiety, your brain health might be taking a bigger hit than you realize. According to Dr. Priyanka Yadav, a psychiatrist and mental health expert, certain common morning routines may quietly accelerate cognitive aging and leave you more stressed and unfocused throughout the day.
Here are the five surprising habits Dr. Yadav says could be damaging your brain—and what to do instead.
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1. Scrolling Your Phone First Thing
One of the biggest brain-aging culprits is reaching for your phone immediately after waking.
“Your brain needs silence, not stimulation,” says Dr. Yadav. Doomscrolling through news or social media right away can spike cortisol levels and increase anxiety, making it harder to feel calm or focused.
2. Skipping Water
Your brain needs hydration to function properly.
“Your body is 75% water. Staying dehydrated means hello brain fog,” Dr. Yadav warns. Drinking a full glass of water in the morning helps rehydrate your brain and improve clarity and mood.
3. Avoiding Natural Sunlight
Exposure to morning light is crucial for mental and physical health.
“Natural sunlight actually ticks in your biological clock and boosts your mood, while darkness keeps your mood low,” she explains.
Getting outside or opening your curtains first thing can improve alertness and support your sleep-wake cycle.
4. Skipping Breakfast
Forgoing your first meal can throw off your brain’s energy supply.
“If you are eating less protein or skipping your breakfast, glucose levels are low— which means more irritability, poor emotional regulation, and less focus,” Dr. Yadav notes.
Start your day with a balanced meal to support your mood and cognitive function.