8 subtle energy-draining habits to break if you’re always feeling exhausted

Have you ever wondered why you’re always feeling tired, even after a full night’s sleep?

It’s easy to blame your busy schedule, but the real culprits might be hiding in plain sight.

Sometimes, the habits we don’t even realize we’re practicing can quietly sap our energy day by day, leaving us drained and burnt out.

In this article, we’re uncovering 8 subtle energy-draining habits that might be wearing you down—and more importantly, how to break free from them.

1) Skipping breakfast

We’ve all heard the saying, “Breakfast is the most important meal of the day.” And there’s a good reason for that.

When you wake up, your body’s energy stores are depleted. Breakfast is your chance to refuel and kick-start your metabolism for the day.

But too often, in the rush of our morning routines, we skip this vital meal or substitute it with a quick caffeine fix.

Let me tell you something. Skipping breakfast is like trying to start your car with an empty tank.

Sure, you might get moving, but you’re setting yourself up for a breakdown later in the day.

A balanced breakfast can give you the energy boost you need to power through your day. 

2) Neglecting hydration

Here’s a personal confession: I used to be terrible at drinking enough water.

I’d get caught up in my work, hours would pass, and I’d realize I hadn’t had a single sip of water all day.

And guess what?

By the end of the day, I’d feel completely drained.

Staying hydrated is crucial for maintaining your energy levels. Our bodies are mostly water, after all.

When we’re dehydrated, our bodily functions slow down, leaving us feeling sluggish and fatigued.

So, I started a new habit. I now always keep a water bottle on my desk.

It’s a visual reminder to hydrate throughout the day. And trust me, it has made a world of difference to my energy levels.

So if you’re feeling constantly tired, evaluate your hydration habits. You might just find that you’re not drinking enough water either.

3) Overloading on sugar

We often turn to sugary foods and drinks when we need a quick energy boost.

A candy bar here, and a soda there seems harmless, right?

But here’s the kicker: while sugar does provide a quick rush of energy, it’s followed by an inevitable crash.

This is because sugar causes our blood glucose levels to spike, leading to a burst of energy.

But when those levels plummet, we’re left feeling more tired than before. It’s a vicious cycle that can leave us constantly feeling drained.

So, if you’re regularly reaching for sweets and feeling tired all the time, it might be time to rethink your diet.

Opting for balanced meals with complex carbohydrates, protein, and healthy fats can help maintain steady energy levels throughout the day.

4) Being a nighttime screen junkie

How many of us are guilty of scrolling through our phones or watching TV right before bedtime?

I’ll be the first to admit, it’s a hard habit to break.

But here’s the thing, screens emit blue light, which messes with our body’s natural sleep-wake cycle.

When you expose your eyes to this light, especially in the evening, it tricks your brain into thinking it’s still daytime. As a result, you might find it harder to fall asleep and get a good night’s rest.

Lack of quality sleep leaves you feeling exhausted the next day.

So, if you’re always feeling tired, try turning off those screens at least an hour before bed. Instead, pick up a book or listen to some calming music. 

5) Neglecting self-care

In the hustle and bustle of life, we often put ourselves last. We’re so busy taking care of everyone and everything else, that we forget to take care of ourselves.

But here’s the heartfelt truth: neglecting self-care can lead to burnout and constant exhaustion.

Self-care involves taking time each day to rest and recharge. It could be as simple as:

• Taking a short walk
• Reading a book
• Sitting quietly with a cup of tea

So, if you’re always feeling tired, start prioritizing self-care. 

6) Overcommitting

I’m the type of person who finds it hard to say no. Whether it’s a work project, a social gathering, or a favor for a friend, I used to find myself saying yes to everything.

Before I knew it, my calendar was overflowing and I was constantly running from one commitment to another.

Let me tell you, being perpetually busy is exhausting.

When we overcommit, we spread ourselves too thin and end up draining our energy reserves.

Learning to say no was a game-changer for me. It wasn’t easy, but it was necessary for my well-being.

If you find yourself feeling exhausted all the time, take a look at your commitments. It might be time to start saying no more often.

7) Ignoring physical activity

We all know that exercise is good for us. It boosts our mood, improves our health, and yes, it can also increase our energy levels.

But in our busy lives, it’s often the first thing to get pushed aside.

When you’re feeling tired, hitting the gym or going for a jog might be the last thing on your mind.

However, physical activity can actually help combat fatigue. It gets your blood pumping and releases endorphins – those feel-good hormones that leave you feeling energized and happy.

So if you’re always feeling drained, try incorporating some form of physical activity into your daily routine. Even a short walk around the block can make a difference. 

8) Disregarding the power of positivity

Our mental state plays a significant role in our energy levels.

Negative thoughts and constant stress can sap our energy, leaving us feeling drained and exhausted. On the other hand, maintaining a positive outlook can give us an energy boost.

Cultivating positivity isn’t about ignoring life’s challenges or pretending everything is perfect.

It’s about choosing to focus on the good, even when times are tough. It’s about practicing gratitude and finding joy in the small things.

Don’t underestimate the power of positivity. It can transform your life and energy levels in ways you never imagined. Make it a daily practice, and watch how it changes your energy levels.

Final thoughts: It’s all about balance

Our energy is not an unlimited resource, and how we choose to spend it can greatly impact our overall well-being.

By breaking free from these subtle energy-draining habits, you’ll start to notice a positive shift in your daily life.

It’s the small changes that often have the biggest impact, and by making these adjustments, you’ll be able to reclaim your energy and focus on what truly matters

So take a moment to reflect on your own habits. Are they giving you the energy you need to thrive, or are they leaving you feeling constantly drained?