How to Transform Your Morning Routine for Peak Performance: 3 Mistakes Athletes Make (and How to Fix Them)

By Georgia Miller, Host of the Rooted Sport Psychology Podcast

A Morning routine is a unsung hero of athletic and personal success. In a recent episode of the Rooted Sport Psychology Podcast, I, Georgia Miller, explored how the first hour of your day can set the tone for everything that follows—your mindset, your energy, and ultimately, your performance.

Whether you’re an athlete, a performer, or simply someone striving for a better start, understanding and optimizing your morning routine is crucial.

In this post, I’ll break down the three most common mistakes athletes make in their morning routines, as discussed in the episode, and provide actionable, in-depth strategies to help you build habits that fuel both your body and mind.

1. The Trap of Mindless Doom Scrolling

Why It’s Harmful

It’s become second nature: you wake up, reach for your phone, and before you know it, you’re lost in a sea of TikTok, Instagram, or news headlines. This “doom scrolling” habit is more than just a time-waster—it’s a mindset killer.

• Cognitive Overload: Within minutes of waking, your brain is bombarded with fragmented, often negative information. This overload can leave you feeling scattered and anxious before your day even begins.
• Comparison Spiral: Social media is a highlight reel. Early-morning exposure can trigger self-doubt and negative self-comparisons, undermining your confidence.
• Productivity Drain: Studies show that starting your day with social media reduces focus and increases procrastination throughout the day.

Actionable Alternatives

Replace doom scrolling with intentional, positive practices:

• Gratitude Practice
  
  • How to do it: Upon waking, think of 2–3 things you’re grateful for. They can be as simple as your bed, a supportive teammate, or even the opportunity to train.
  • Why it works: Gratitude shifts your focus from what’s lacking to what’s abundant, fostering a positive, resilient mindset.
• Light Stretching or Movement
  
  • How to do it: Spend 2–5 minutes doing gentle stretches or yoga poses. Focus on your breath and how your body feels.
  • Why it works: Physical movement wakes up your body, increases blood flow, and helps you transition from sleep to action.
• Set Intentions
  
  • How to do it: Mentally outline your top priorities or goals for the day.
  • Why it works: Setting intentions creates clarity and purpose, reducing the likelihood of distraction.

Expert Insight:
Many athletes I coach report feeling more present and engaged within just a week of ditching their morning scrolling habit. Try it for seven days—notice the difference in your mood, focus, and energy.

2. Skipping Breakfast: The Silent Performance Saboteur

Why It’s Harmful

Breakfast is often called the most important meal of the day, and for good reason—especially for athletes.

• Physical Energy: After a night of fasting, your body needs fuel to kickstart metabolism and replenish glycogen stores.
• Mental Focus: The brain runs on glucose. Skipping breakfast can lead to brain fog, irritability, and poor decision-making.
• Performance Impact: On game or competition days, skipping breakfast can result in early fatigue, slower reaction times, and difficulty maintaining a positive mindset.

Actionable Alternatives

If you’re not a “breakfast person,” start small:

• Easy-to-Digest Options
  
  • Examples: Granola bar, banana, yogurt, toast with peanut butter
  • Why it works: These foods are light, quick to prepare, and provide enough energy to get you started.
• Gradual Habit Building
  
  • How to do it: If you’re used to skipping breakfast, begin by eating a small snack within 30 minutes of waking. Gradually increase portion size as your body adapts.
• Game Day Preparation
  
  • Tip: Practice your breakfast routine on regular days—not just before competitions. This trains your body to expect and efficiently use morning fuel.

Expert Insight:
Athletes burn more calories and require more nutrients than the average person. Consistent morning nourishment supports both physical stamina and mental resilience, helping you stay sharp and positive throughout the day.

3. Not Making Your Bed: The Power of Small Wins

Why It’s Harmful

It may seem trivial, but skipping this simple task can have a ripple effect on your day.

• Missed Opportunity for Accomplishment: Making your bed is a quick, tangible win that signals productivity and discipline.
• Environmental Impact: A messy space can contribute to mental clutter, making it harder to focus and stay organized.
• Momentum Loss: Small acts of discipline build momentum for bigger challenges later in the day.

Actionable Alternatives

Embrace the “Make Your Bed” philosophy:

• Commit to the Habit
  
  • How to do it: As soon as you get up, spend 1–2 minutes straightening your sheets and pillows.
  • Why it works: This act of order and discipline sets a positive tone and gives you a sense of control.
• Tidy Space, Tidy Mind
  
  • How to do it: Extend the habit to other small tidying tasks—put away clothes, clear your desk, etc.
  • Why it works: A clean environment supports clear thinking and reduces stress.
• Read for Inspiration
  
  • Recommendation: Check out Make Your Bed by Admiral William H. McRaven, a Navy SEAL, for more on how small habits can lead to big life changes.

Expert Insight:
Sport psychology is about stacking small, manageable habits that build confidence and discipline. Making your bed is a micro-habit that can transform your mindset and set you up for success, both on and off the field.

Putting It All Together: Your New Morning Routine

If overhauling your entire morning feels overwhelming, start with just one of these habits. Commit to it for a week, then add another. The cumulative effect of these small changes can be profound:

• Improved mood and focus
  
• Greater energy and resilience
  
• A sense of accomplishment and control
  

Remember, these strategies aren’t just for athletes—they’re for anyone who wants to start their day with intention and positivity.

Ready to Elevate Your Performance?

For more personalized coaching or support, reach out to me at [email protected] or call 786-833-8585. I’m here to help you unlock your potential and enjoy your sport experience to the fullest.

Listen to the full episode of the Rooted Sport Psychology Podcast for more insights and actionable tips.

Start your day strong. Build habits that last. Become the athlete—and the person—you’re meant to be.