Are you seizing the day or snoozing? What your morning routine says about you

Are you a hit-snooze-until-you’re-late kind of person, or the sort who’s up with the birds, coffee in hand and raring to go? The way we wake up – and how we spend those first few hours of the day – can say a surprising amount about us.

In the early hours of Sunday 25 October, the clocks go back and we’re all gifted an extra hour. The question is: what are you going to do with it? Stay cocooned in bed and relish every extra second of sleep, spring up early and cook an epic brekkie, or go all out and use the hour to tick something off your bucket list? Be first to the local farmers’ market, catch the sunrise from a scenic viewpoint, or get the blood pumping with an icy dip in the sea – the early hours are yours to explore.

This annual autumnal dilemma divides us all and it’s what Holiday Inn Express is calling The Great Extra Hour Debate, because everyone has their own idea of how to spend those additional 60 minutes.

And whether you’re Team Lie-in or Team Seize the Day, Holiday Inn Express has you covered. With blackout curtains, comfortable beds, quality bedding you can sink into and a choice of pillows (you can choose between soft and firm), you can sleep easy – before fueling up with a hot and tasty breakfast the following morning, which is included in your stay. With locations all over the UK and Ireland, you’re never far from a great night’s sleep.

We’re taking a closer look at all sorts of morning habits and what they reveal about a person. So, what morning personality are you?

The super sleeper

For some, the answer to The Great Extra Hour Debate is obvious: sleep for longer, of course. After all, most of us lead busy, hectic lives and could always benefit from a few extra Zs – even if the alarm clock thinks otherwise. In fact, research by Holiday Inn Express found that 37% of people surveyed hit the snooze button. If that’s you, embrace it. “Choosing rest can reflect a need for comfort, recovery and permission to slow down,” says consultant counselling psychologist Dr Ritz Birah. “It may appeal particularly to people whose days are highly demanding and who rarely feel able to stop without a ‘valid’ reason.”

The early-bird athlete

A 6am run, a cycle before sunrise, a power walk round the neighbourhood – some thrive on starting their day with a hit of endorphins, getting their workout in first thing while many of us are still dreaming or sipping coffee while bleary-eyed. But why? “The early exerciser is often action-oriented and may enjoy starting the day with a sense of momentum. Exercise gives them an immediate experience of progress and can help regulate mood, sharpen attention and create a feeling of agency before the rest of the day begins,” says Dr Birah. “They may also be someone who knows that if movement is left until later, other demands will take over.”

The breakfast maximalist

Forget wolfing down a bowl of corn flakes or grabbing a slice of toast on the go. Some people like to make a proper meal of breakfast, making sure their first meal of the day is leisurely and delicious. We’re talking pastries and juice for starters followed by a bowl of cereal and then eggs and bacon. “Too often, we might skip breakfast or eat it on the run, which isn’t healthy for our digestion or our overall wellbeing. Savouring a meal mindfully may be a beautiful way to capture an early wellbeing win in the morning,” says Dr Audrey Tang, a chartered member of the British Psychological Society.

Research from Holiday Inn Express found that people have very strong opinions on breakfast, with some having rather, ahem, unconventional eating habits. According to its 2026 survey on morning habits, 11% enjoy their eggs with salad cream, while 4% have mayonnaise with baked beans. Rather them than us…

The admin enthusiast

If your phone is the first thing you reach for in the morning, you’re not alone. ​Holiday Inn Express found that more than half (52%) of people check their device within five minutes of waking up, and only 3% of us can resist checking it at all.

While we could all do with spending less time on our phones, getting ahead with life admin and correspondence (read: WhatsApp messages) before the day is in full flow isn’t a bad thing. “You may be soothed by clearing some of the mental clutter. Replying to messages, booking appointments or checking a few work emails can create a sense of control and free up attention for the rest of the day,” says Dr Birah. Gaining an extra hour in the morning when the clocks go back in autumn might mean you’ll finally book that dentist appointment or reply to ​​​​Dad’s terrible jokes on the family group chat. Good luck!

The eager explorer

Keen to seize the day and head out into the world? Go for it, says Dr Tang. “Adventure is good for our brains – being built for survival, the brain recognises anything new or different – so feed it with curiosity. Humans are biophilic, meaning we are drawn to nature, and it’s a great way to boost serotonin and dopamine.” Going for a walk in your local park, wandering along a towpath or exploring the new city you’ve just woken up in is good for the mind – and your step count. Keep at it, willing wonderers.

The wellbeing warrior

The wellbeing warrior likes to start the day with a sense of calm and intention. In fact, Holiday Inn Express research found that 25% of people prefer to avoid communicating with anyone outside their household until after 9am, so for this morning personality, meditation, breathwork and journalling are all part of easing into the day at their own pace.

This type “is likely to value reflection, emotional balance and intentionality. They may be aware that the quality of their attention shapes the rest of the day, so they use the morning to notice what is happening internally before responding to the outside world,” says Dr Birah. “Practices such as journaling, yoga and meditation can help create a pause between a thought and a reaction. The aim is not to produce a perfectly calm morning; it is to begin with greater awareness and choice.” We’re soothed by even the thought of it…

Get a great night’s sleep at Holiday Inn Express, where rooms come with a comfortable bed and bedding you want to sink into, a choice of soft or firm pillows, blackout curtains plus a hearty breakfast (with hot and cold options) included.

You’ll find Holiday Inn Express hotels in a broad range of locations, too. Book your stay now