Feeling constantly drained?
Like me, you might think it’s due to a lack of sleep, or overworking. And while these factors do contribute, it’s likely connected to a number of daily habits you don’t realize you’re doing.
And let’s face it, changing habits is hard.
But if you’re always feeling exhausted, it might be time to say goodbye to some of them.
The trick is to identify which of your routines are sapping your energy. And I’ve got a list of the most common culprits.
So let’s dive into these eight daily habits that might be leaving you feeling drained.
Trust me, you won’t miss them when they’re gone!
1) Skipping breakfast
Remember the old saying, “Breakfast is the most important meal of the day”?
Well, there’s a lot of truth to it.
When you skip breakfast, you’re essentially running on empty. It’s like trying to start your car with no fuel.
Sure, you may be saving time in the morning rush, but at what cost?
By mid-morning, your energy levels are likely to plummet, leaving you feeling drained and unproductive.
Here’s the thing: Eating a healthy breakfast doesn’t have to be time-consuming. A bowl of whole-grain cereal with berries or a smoothie can do the trick.
So take those few extra minutes in the morning to nourish yourself – your body (and energy levels) will thank you for it.
2) Overloading on caffeine
I’m a self-confessed coffee lover.
A few years back, I was guzzling down four or five cups a day.
Like many people, it was my go-to solution for combating my constant fatigue.
But here’s the ironic part – the more coffee I drank, the more drained I felt.
Turns out, while caffeine gives you a quick energy boost, it’s short-lived. And when it wears off, you’re left feeling even more fatigued than before.
So I decided to cut back. I’m down to one cup in the morning now and I’ve replaced my afternoon coffee with a brisk walk outside or a cup of herbal tea.
I feel less jittery, sleep better at night, and overall, feel less drained.
Don’t get me wrong – I’m not saying give up caffeine completely. But consider cutting back if you’re feeling constantly exhausted.
3) Neglecting hydration
Our bodies are made up of about 60% water, so it’s no wonder we need to stay hydrated to function optimally.
The truth is, when we don’t drink enough water, our bodies can’t perform at their best. Dehydration can lead to fatigue, headaches, and a lack of concentration.
A common recommendation is to drink eight 8-ounce glasses of water a day. I know this can be hard to fit in around work, socializing, chores, raising kids, and everything else you might have going on, but it’s worth trying.
One thing to note, though, is that everyone’s needs are different, so listen to your body and hydrate accordingly.
Also, you don’t need to guzzle gallons of water. Eating water-rich foods like fruits and vegetables can also help keep you hydrated.
So fill up that water bottle and keep it close by, and every chance you get, take a sip!
4) Staying glued to your screen
We live in a digital age where our screens are a big part of our lives.
But did you know that spending too much time in front of them can leave you feeling drained?
Blue light from screens can interfere with your sleep cycle and make it harder to unwind at the end of the day.
Plus, the mental strain of constant information overload doesn’t help either.
Try to create some screen-free zones in your day.
Maybe it’s during meals, or an hour before bedtime to help you wind down. I’ve personally started reading a book before bed and I tend to fall asleep way quicker than before. And as a result, I wake up feeling more refreshed.
Ultimately, it’s about balance. Our screens are a tool, but like any tool, they need to be used wisely.
5) Neglecting self-care
In our fast-paced lives, it’s easy to put self-care on the back burner.
However, neglecting to take care of ourselves can lead to burnout and constant fatigue.
Contrary to popular belief, self-care isn’t just about spa days and bubble baths (although, wouldn’t that be lovely?).
In reality, setting boundaries, saying no when needed, and taking time daily to relax and unwind are habits that benefit all of us.
Maybe for you, self-care is a walk in the park, reading a book, or just spending a few minutes in silence.
Whatever it is, make it a non-negotiable part of your day.
6) Ignoring your emotions
Now, another habit to say goodbye to is bottling up your emotions.
You see, emotions carry energy, and when we bottle them up, they weigh us down.
This constant emotional burden can make us feel persistently drained.
It’s okay to feel what you’re feeling.
And ultimately, ignoring or suppressing your emotions won’t make them go away.
So, take time to acknowledge your feelings. Write them down, talk to a friend, or seek professional help if needed.
Healing starts with acknowledging and understanding your emotions. And once you do that, you’ll find that you’re not as drained as before.
7) Sacrificing sleep for productivity
Once upon a time, I wore my ability to function on minimal sleep like a badge of honor. I guess I thought it made me more productive.
But all it did was leave me feeling constantly exhausted.
The bottom line is – sleep is non-negotiable for our bodies.
It’s when we rest, repair, and rejuvenate.
So, cutting back on it might give you more hours in the day, but at the cost of your health and energy levels.
Now, I make sure to get my 7-8 hours every night.
I’ve also created a bedtime routine to help me wind down and get quality sleep (I mentioned reading before sleeping earlier, that’s just one part of it).
Honestly speaking, the difference has been night and day.
I’m more alert and focused, and don’t crash mid-afternoon anymore.
So put away those late-night work emails and Netflix binges.
Prioritize your sleep. Make it something you look forward to – a routine doesn’t have to be dull or boring.
8) Living a sedentary lifestyle
Physical activity is a natural energy booster.
It gets your blood pumping and releases endorphins – the body’s feel-good hormones.
But in our desk-bound, TV-watching world, it’s easy to live a sedentary lifestyle.
Even if you’re not a fan of the gym, there are plenty of ways to move more in your day.
Take a walk during lunch, use the stairs instead of the elevator or do some stretches while watching TV.
I actually bought my very first treadmill the other day. My guilty pleasure is watching re-runs of Judge Judy on TV, so I take the opportunity to run or jog while doing it.
Remember, every little bit counts.
And once you start moving more, you’ll notice a significant difference in your energy levels.
9) Not listening to your body
Your body is smarter than you think.
It sends you signals when it’s tired, dehydrated, stressed, or in need of a break.
Ignoring these signs and pushing through can leave you feeling constantly drained.
The most important thing?
If it’s telling you to slow down, slow down. If it’s telling you it’s thirsty, drink up.
Your body knows what it needs. Trust it. Listen to it. Care for it. Your energy levels – and overall health – will thank you for it.
Ultimately, it’s about balance
Feeling constantly drained isn’t just a state of mind – it’s often a reflection of our lifestyle and daily habits.
When we neglect our basic needs – be it sleep, nutrition, physical activity, or emotional care – our bodies respond with fatigue and exhaustion.
I know, changing habits is not easy. But it’s worth it, and certainly achievable with perseverance and determination.
Whether it’s saying yes to breakfast, limiting your cups of coffee, hydrating more, or simply listening to your body, every little change can make a big difference.
At the end of the day, it’s about finding your balance. Your habits should support you, not drain you. It’s your life – make sure it’s one that leaves you feeling energized and fulfilled.