Is Your Morning Routine Doing Too Much?
If your a.m. lineup feels like a full-time job, it might be time to clock out.
I’ve been on a real wellness kick this year, and I blame TikTok for my newfound fascination with all things health. All of a sudden, I found myself glued to my phone screen every night before bed, researching the latest wellness and beauty hacks. However, as much as I felt inspired, I was also becoming bewildered by all the over-the-top morning regimens flooding my FYP. As such, I couldn’t help but start wondering: do we really need a 10-step morning wellness routine? The short answer: Probably not. “Don't try to do too much,” recommends Jessica Cording, a dietitian, health coach, and author. “I've seen clients start to feel overwhelmed by lengthy morning routines that just take tons of time, and when we really pare it down to the essentials, it's a much better fit for their lifestyle.” Keep in mind, your morning routine should serve you, not stress you.
Of course, everyone’s regimens are bound to look a little different. Morning wake-up times, for instance, tend to vary from person to person. Roxie Nafousi, a life coach, motivational speaker, and author of Manifest: 7 Steps To Living Your Best Life, sets her alarm for 5 a.m. in the summer and 6 a.m. in the winter. “I don’t believe there’s one perfect wake-up time because it’s really personal,” she says. “What I do recommend is choosing a consistent time that allows you to start your day feeling grounded rather than rushed.” The most important thing, in her opinion, is to allow yourself enough time for the practices or rituals that support you best.
But no matter your age or lifestyle, a well-balanced meal is non-negotiable to set yourself up for a good day. “I usually recommend something with high protein and high fiber, and drinking water before coffee,” Cording tells Coveteur. Speaking of water, Dr. Navya Mysore, a New York-based primary care physician and women's health expert, urges you to fill up a glass first thing in the morning. “You might not notice it, but you're pretty dehydrated after you wake up,” Mysore explains.
Movement can also be great, according to the pros. “Not everybody is a morning exercise person, but if that feels good to you, then I would encourage prioritizing that,” explains Cording. Nafousi is on the same page, noting how she personally loves an a.m. stroll. “It helps regulate your circadian rhythm, boost your mood, and give you a dose of natural energy,” she notes.
And if you, like me, have been guilty of adding a slew of TikTok-loved supplements and formulas to your Amazon cart (see: sea moss, castor oil, etc.), take note: Cording does believe some wellness products have their place in addressing gaps in someone’s diet or specific health concerns, such as fertility and perimenopause. Dr. Mysore seconds this notion, explaining how, for instance, vitamin D is helpful for those who don’t get a lot of sun exposure, while people with low iron may need an iron supplement. “But you don't need to spend hundreds of dollars on all these things that you're seeing on social media,” Cording clarifies. “I think it's really important to remember that a lot of this content is sponsored, or it's created with the goal of driving engagement.”
On that note, the pros share more insight into the wellness products that might be worth trying—and what to skip.
1. Castor Oil Patches:
I’ve heard TikTok users sing the praises of castor oil patches, an all-natural patch that’s applied on the skin over castor oil before bed, and removed in the morning. Supposedly, it helps with digestion, debloating and more. However, I’ve been admittedly hesitant to try the wellness trend, as some have had not-so-great reactions (namely, period-like cramping). According to Mia Syn, MS, RD, a registered dietitian and author, these patches are promoted for detoxing the liver, improving digestion, and reducing bloating. “However, there is limited clinical evidence to support these claims,” Syn says. “The liver and kidneys already detox the body efficiently.” The FDA, however, does recognize castor oil as an oral laxative, she adds.
Verdict: Worth a try
2. Apple Cider Vinegar
Apple cider vinegar mixed with lemon water is touted as a miracle detox drink, but does it really do as it promises? “While there is some evidence that vinegar may modestly improve blood sugar control and insulin sensitivity, and lemon water supports hydration, the concept of detoxing is misleading,” Syn says, adding that the body naturally detoxifies itself through the liver and kidneys. “Potential risks include tooth enamel erosion, throat irritation, and interactions with medications, so it’s best consumed diluted and in moderation.” Cording reiterates the importance of not taking a straight shot of apple cider vinegar: “You don’t want to start today with any burnt esophagus; that's not going to feel good.”
Verdict: Skip
3. Mushroom Coffee
It seems like everywhere you look, there's someone promoting mushroom coffee over the traditional coffee bean. Supposedly, mushroom coffee gives energy without the crash and jitters, better focus, and improved immunity and gut health—and if you look at the science, it supports most of these claims. However, it’s important to note that not all mushroom coffees are created equal.
Different mushrooms have different bioactive compounds and benefits. For instance, lion’s mane is known for supporting cognitive function and focus, while reishi is used for stress relief and immune balance. Cordyceps can enhance endurance and energy, and chaga is prized for its antioxidant content. Many blends combine these mushrooms to target multiple areas of wellness—but unless you know which types are included and in what amounts, you might not actually be getting the benefits you expect. Quality also varies significantly between brands. Some mushroom coffee powders contain only small traces of actual mushroom extract (often “myceliated grain,” which is mostly filler). Checking labels for these details, looking for third-party testing, and opting for brands transparent about their sourcing can help ensure you’re getting a truly functional brew—not just a marketing buzzword.
“I love starting my day with my DIRTEA coffee that’s 80% lower in caffeine and powered with mushroom powders,” Nafousi says. “It gives me that gentle lift without the jitters or energy crash, and the adaptogens support focus and balance. It feels like fuel for both my body and my mind.”
Vedict: Worth a try
4. Sea Moss
I’ll admit it: I fell victim to the sea moss craze on social media, having bought a jar on Amazon. If you were to believe TikTok reviews, sea moss is the key to perfect skin and a healed gut. Honestly, though, I couldn’t quite tell you how effective it was, as I didn’t notice any wild changes in my body or skin. Dr. Mysore shares her insight into the emerging wellness product: “Sea moss is said to boost immunity, improve digestion, and support thyroid health due to its iodine content, but the nutrient levels can vary widely and excessive iodine intake can be harmful.” However, if you’ve had a positive experience with sea moss (which appears to be the case for many TikTok users), perhaps just proceed with caution.
Verdict: Proceed with caution
5. Coconut Cult
Wellness-obsessed TikTokers can’t seem to get enough of probiotic-rich coconut yogurt brand Coconut Cult, claiming it's healthier than traditional yogurt made from cow's milk. Although the company’s formulas do provide probiotics, similar to other fermented foods like kefir and yogurt, Syn notes that there’s no evidence that they are uniquely superior to these other sources. “Probiotic content can vary by batch, and overall gut health depends more on a balanced diet rich in fiber, fruits, vegetables, and diverse fermented foods than on one specific product,” the dietician explains.
Verdict: Try it but don't expect a miracle
6. Bone Broth
When it comes to trendy wellness formulas, arguably none receive as much praise as bone broth, a nourishing beverage that boasts protein, amino acids, vitamins, and minerals such as calcium and magnesium. “Some research suggests potential anti-inflammatory and gut health benefits, though the evidence is limited and dependent on how the bone broth is made,” Syn notes. She adds that it can be a comforting, nutrient-rich addition to a balanced diet; however, bone broth isn’t a cure-all for gut health, joints, or skin.
Verdict: Worth a try
7. Positive Affirmations
The first few moments after waking are incredibly powerful, says Nafousi. “The mind is still in a relaxed state where your subconscious is more open to suggestion,” she notes. As such, the life coach encourages you to repeat affirmations like “I am worthy,” “I am excited for the day ahead,” or “I am ready to handle whatever today brings” to set the tone for your day. “It’s a way of priming your mind for confidence, focus, and self-belief before the world’s noise rushes in.”
And science backs her up: studies in cognitive behavioral therapy and neuroscience show that positive self-affirmations can activate areas of the brain linked to self-processing and reward, helping to reduce stress and boost motivation. In other words, a few intentional thoughts in the morning can actually rewire your mindset for the better.
Verdict: Worth a try
8. Journaling
Yes, the hype around journaling is real, confirms Katie Seaver, a life coach based in Los Angeles. Her approach to the buzzed-about practice? Open-ended journaling. "Reflect on how your week is going, what's going well and what’s not, and what you might want to change," she recommends. "For many of us, our days are so busy and we never have time to both be intentional about what we want and understand how we're feeling or what's working and not working in our lives," Seaver explains. Research shows that journaling can help regulate emotions, strengthen problem-solving skills, and even lower cortisol levels. Writing things down activates parts of the brain linked to reflection and emotional processing, which helps turn abstract worries into more manageable, actionable thoughts.
Verdict: Worth a try
9. Lying On The Floor
Lying on the floor may sound like a silly morning practice, but according to Seaver, it’s an accessible way for anyone to naturally meditate. “You can start with as little as two minutes; I do up to 10 minutes,” she says. “You’ll want to take breaths and sort of ground your nervous system. There's something about being physically on the floor that I find really relaxing; it really centers me.”
Studies show that deep, diaphragmatic breathing and grounding techniques—like lying flat and feeling the body’s connection to the floor—activate the parasympathetic nervous system, which helps lower heart rate and blood pressure. This shift out of “fight or flight” mode can improve mood, focus, and overall mental clarity—making it a simple yet surprisingly effective reset to start the day. (Just, you know, make sure your floors are relatively clean first.)
Verdict: Worth a try
