Jason Mustian
I’ve always been a “five more minutes” kind of person. Five more minutes in bed. Five more minutes before I start the project. Five more minutes before I respond to that email… and then suddenly it’s 3 p.m. and I’m wondering why my to-do list is still staring at me like an unpaid parking ticket.
It’s not that I lacked motivation — I wanted to get things done. I just had a hard time starting. That was my wall. But after digging into what psychologists actually recommend, I found some simple morning habits that made the wall way less intimidating. They’re not complicated. They’re not time-consuming. They just quietly nudge you into motion before your brain has a chance to negotiate its way out of it.
Here’s what worked for me — and why it might work for you, too.
1. “Don’t snooze. Get up.”
The snooze button is procrastination’s gateway drug. Every time you hit it, you teach your brain that it’s okay to delay the inevitable. Psychologists call this the “intention-action gap — the longer you wait to act, the less likely you are to follow through. Getting up at the first alarm short-circuits that loop.
You don’t need to love it. I still hate mornings, but I’ve trained myself to swing my feet over the side of the bed immediately. Some people put their alarm across the room so they have to physically get up to turn it off. Others start with a glass of water by the bed to wake up faster. The point is: stop negotiating with the day before it even starts.
2. “Make your bed. Always.”
I used to think making my bed was pointless — I was just going to mess it up again. But according to research on habit stacking, small wins create momentum for bigger tasks. Making your bed is a two-minute action that gives you a quick sense of accomplishment and signals to your brain that the day has started.
It also removes one more excuse to crawl back in. The neat space subtly tells you, “We’re in go mode now.” It’s a psychological trick that works in the background, but it’s powerful. And honestly? Climbing into a tidy bed at night feels like a tiny luxury.
3. “Get sunlight in your eyes.”
No, not in a weird way. Natural light first thing in the morning helps regulate your circadian rhythm and tells your body to stop producing melatonin (the sleep hormone). This makes you more alert and less likely to drag your feet through your first few tasks.
Psychologists say even 5–10 minutes of morning light can increase energy and focus. I started drinking my coffee outside instead of at my desk, and it changed my mornings. It’s hard to overthink and stall when your brain is actually awake.
4. “Eat protein, not just carbs.”
I used to grab a bagel or skip breakfast altogether, but that just set me up for a mid-morning crash. Studies show that high-protein breakfasts improve focus, memory, and mood regulation — all of which make it easier to start work instead of spiraling into TikTok.
Now, I aim for eggs, Greek yogurt, or even leftovers from dinner. It’s not about dieting; it’s about giving your brain the fuel it needs to power through the first few hours of the day without feeling sluggish.
5. “Pick one big task. Only one.”
Morning me used to open my to-do list, see 14 things staring back, and immediately decide it was a great time to reorganize my sock drawer. Overwhelm is procrastination’s best friend.
Psychologists recommend identifying a single “keystone” task the night before. It should be the thing that, if done, will make the rest of the day feel productive. For me, that’s often writing a draft. For you, it might be making a call or finishing a proposal. Get that one thing done first, and you’ll ride the momentum.
(Background: keystone habits create a ripple effect — see this readable overview from a CBT clinic on keystone habits.)
6. “Move your body before the screen.
I used to check my phone before I even sat up — instant doom-scroll. Now, I do a short stretch or take a quick walk before I open any apps. Research shows that light physical activity increases dopamine, which boosts motivation.
You don’t have to run a 5K. I’m talking two minutes of stretches, a couple of pushups, or walking around the block. The physical movement snaps you out of sleep mode and into action mode. Plus, you avoid getting sucked into the digital vortex before your brain’s even warmed up.
7. “Use a five-minute timer.”
Starting is the hardest part. The “five-minute rule” is a cognitive trick where you commit to working on something for just five minutes. Once you start, your brain shifts into “might as well keep going” mode — it’s called the Zeigarnik effect.
I’ve used this to start projects I’ve been putting off for weeks. Tell yourself you can stop after five minutes. Nine times out of ten, you won’t.
8. “Put your phone in another room.”
Phones are a Swiss Army knife of procrastination. According to research, even having your phone in sight can reduce cognitive capacity because part of your brain is thinking about it.
Now, I leave mine charging in the kitchen until I’ve completed my first big task. I get to it later, but by then, I’ve already built momentum for the day. Out of sight, out of mind really does work — even for adults.
9. “Say it out loud.”
Accountability works. Studies show that when you verbalize your intentions, you’re more likely to follow through. I literally say, “Okay, I’m starting on this now,” before I open my laptop.
It sounds silly, but it forces your brain to shift from intention to action. Telling a roommate, partner, or even your dog works too. It’s about breaking the mental loop of “I should…” and moving into “I am.”
10. “Don’t skip the reward.”
Procrastinators often think they don’t “deserve” a break until everything’s done. But psychologists say rewards help reinforce habits. If you start your day with a productive streak and then let yourself enjoy something — a coffee, a quick walk, a playlist you love — you train your brain to associate starting with feeling good.
For me, it’s letting myself watch a YouTube video guilt-free after finishing my first task. It’s small, but it keeps me coming back for more.
I wish I could say I’m now a perfect morning person who gets everything done before 10 a.m., but I’m still a recovering “I’ll do it later” addict. The difference is, these habits give me fewer escape hatches. They turn my mornings into a runway instead of a roadblock.
You don’t need to overhaul your life. Just pick one or two of these habits and try them tomorrow. See how it feels to start instead of stall. Because once you get moving, the rest of the day has a funny way of taking care of itself.