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Knowing what to include and what not to include in a person's morning routine is an important part of maintaining mental health. Here are five morning activities to avoid.

1. Waking up at different times of the day

Maintaining a consistent sleep schedule is crucial for overall mental health. According to research, irregular sleep patterns can disrupt the body's internal clock, leading to increased stress and anxiety. 

Individuals who wake up and go to bed at vastly different times each day may experience heightened cortisol levels, a hormone associated with stress. Establishing a regular sleep routine can help regulate these hormone levels, promoting a more stable mood.

2. Checking messages or the news right away

Starting the day by immediately checking messages or the news can expose individuals to a barrage of potentially stressful information. This habit triggers the brain's stress response, releasing cortisol and adrenaline. 

Experts recommend allowing some time in the morning for self-care before diving into the external world. Engaging in calming activities, such as meditation or light exercise, can set a positive tone for the day.

3. Drinking too much caffeine on an empty stomach

While a cup of coffee can provide an energy boost, consuming too much caffeine on an empty stomach can lead to increased anxiety. Caffeine stimulates the release of stress hormones and can make symptoms of anxiety worse. 

It is advisable to regulate one's caffeine intake and pair it with a balanced breakfast to mitigate its potential negative effects on mental well-being.

4. Negative self-talk

Negative self-talk can contribute significantly to anxiety. These thoughts activate the brain's fear center, triggering the release of stress hormones. 

Cultivating positive affirmations or gratitude exercises can shift the mindset towards a more optimistic perspective, promoting a sense of calm.

5. Rushing out the door

Starting the day in a rush can elevate stress levels and contribute to anxiety. Rushing activates the body's "fight or flight" response, releasing stress hormones. 

Planning and organizing the morning routine the night before, along with allocating sufficient time for each task, can help prevent the need to rush and foster a more relaxed start to the day.