Dr David Weinstein, an NHS GP based in Britain, has identified five morning habits he wishes people would avoid. From coffee to doom scrolling, these routines may be harming health more than helping.
1. Drinking Coffee First Thing
Many people reach for coffee immediately after waking, but Dr David says this can lead to dehydration throughout the day. 'I'd love to see people start the day with a pint of water,' he explains, noting that proper hydration after an overnight fast can reduce headaches. He adds that coffee is fine later but should not be relied on for energy; persistent fatigue warrants a GP visit.
2. Sugary Cereals
Breakfast cereals often marketed as healthy are packed with sugar. Dr David says he would 'heavily tax breakfast cereals' and add cigarette-style warnings. The NHS recommends adults consume no more than 30g of free sugars daily—about seven cubes—but many cereals contain three or more. He suggests Greek yoghurt with berries and nuts as a quick, nutritious alternative.
3. Skipping Breakfast
Rushing out without breakfast can lead to ravenous hunger by mid-morning, resulting in unhealthy snack choices. 'When you're hungry you make unwise decisions,' Dr David warns. He advises a planned healthy breakfast or lunch instead of grabbing a pastry on the go.
4. Morning Doom Scrolling
Dr David admits to this habit himself: checking phones immediately upon waking. 'It's terrible—starting the day with stress and anxiety,' he says. He recommends using an old-fashioned alarm clock, leaving the phone outside the bedroom, and avoiding screens for the first 15 minutes. Instead, do light stretches and think of things to be grateful for to avoid an early cortisol spike.
5. No Morning Movement
Going straight from bed to chair or car is 'toxic,' according to Dr David. A 2025 study by BMC Public Health links sedentary behaviour to negative health outcomes. He recommends 15 minutes of gentle movement, such as stretches or a short walk outdoors, to improve mood and energy for the day.
Dr David also shared 11 golden rules for sleep, including consistent bedtimes, 90-minute sleep cycles, avoiding snoozing, getting morning sunlight, and making the bedroom a tech-free, dark, cool environment.
