6 ways to avoid the morning crash and prepare for peak productivity

Here’s a crash course on the best — and worst — ways to start mornings.

Most people check their phones shortly after waking up. While scrolling social media can provide a rush of feel-good dopamine, the instant gratification leads to constant cravings for more stimulation.

Exposure to blue light from electronics instead of natural sunlight also disrupts melatonin production, making it harder to fully wake up and setting the stage for a morning crash that threatens your focus and productivity.

“The morning crash is that sudden drop in energy and focus that hits a few hours after waking, often caused by unstable blood sugar, too much caffeine, poor sleep quality, dehydration and hormonal imbalances,” Rea Frey, a bestselling author of nonfiction and fiction, told The Post.

Frey and her husband, Alex Holguin, started the “Unreachable” movement to help others unplug from digital distractions and create space for rest, play, joy and conscious connection.

Their platform includes the recently launched Unreachable Journal, a podcast and a free newsletter.

“With Unreachable, we are creating something simple but necessary,” Frey said. “Every single tool we offer, from the power of subtraction, to the power of breath, the power of creativity, and the power of choice, uses your body as the mechanism for change.”

Frey and Holguin, parents to a 12-year-old daughter, share their secrets for breaking free from unhealthy habits and avoiding the morning crash. Six simple steps can help pave the way for better sleep, reduced stress and increased productivity.

Worst habits to start the day

• Keeping your phone on your nightstand or using it as an alarm.
• Prioritizing digital connection before human connection.
• Beginning the day in reactive mode by checking emails and social media notifications.
• Drinking coffee immediately upon waking, dehydrating your body further.
• Staying indoors, under artificial lights, before stepping outside. 

Healthy swaps to prevent the morning crash

Sip tea instead of reading tea on social media

Start your day with herbal tea or hot lemon water with sea salt — not social media.

Eat a protein-rich breakfast instead of carbs or sugar to stabilize blood sugar levels.

Delay caffeine for 60-90 minutes after waking for optimal hormone regulation, and hydrate immediately with a glass of water and a pinch of sea salt.

Be calm, not overwhelmed

“Many of us breathe through our mouths at night, which contributes to dehydration,” Frey said. “In the morning, before getting out of bed, try resonance breathing.”

Breathing in through your nose for five seconds and out through your nose for five seconds helps regulate your nervous system and returns you to a parasympathetic state.

Also, try playing soothing music or nature sounds instead of checking messages.

Ditch the screen, embrace the green

Expose yourself to natural sunlight within 30 minutes of waking to regulate your 24-hour biological clock, known as your circadian rhythm.

Stepping outside — even for a five-minute walk, a simple stretch or a stare at the sky — improves mood by increasing levels of the “feel-good” hormone serotonin and enhances sleep by suppressing melatonin, the hormone that influences sleep-wake cycles.

Light activity in the morning also boosts focus and sets a positive tone for the rest of the day.

“If you are short on time, morning movement does not have to mean a hard, stressful workout,” Holguin said. “You can walk, bounce, stretch or do short movements throughout the day to keep things flowing smoothly.”

Trade the notes app for written notes

Read a page of a book, do a crossword puzzle or journal before touching your phone.

“Putting your thoughts down on paper — whether it’s a recap of your day, your wishes or what you want to call in — is a powerful way to draw your future to you,” Frey explained.

Take time to connect instead of finding the exit

Don’t rush out the door — carve out 10-15 minutes to sit with yourself, your partner or your kids.

Discuss what you’re most excited about, what you feel and what you want.

“Alex and I have been doing this since 2020, and it has changed our relationship completely,” Frey said.

Do one task instead of many

The pair recommend creating work blocks that allow you to focus only on one task and follow it to completion.

“No checking texts, social media or email,” Frey advised. “Work for 45 minutes and then take a 15-minute break to let your brain process and rest.”

Repeat this cycle throughout the day, and watch your productivity grow.