Do you nearly always wake up feeling like your energy is already half gone, even after a full night’s sleep? It’s not just about how much sleep you’re getting – it could be your everyday habits that drain your energy. You might be surprised how small, daily actions can slowly sap your vitality without you even realizing it.
Let’s talk about 10 common energy-draining habits, why they make you feel sluggish, and (most importantly) simple ways to stop them. No immediate huge life overhaul is needed to begin making changes – just practical steps that can give you a mental energy boost and help you feel like yourself again and get back to living an intentional life.
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10 Everyday Habits That Drain Your Energy
1. Living with Clutter
Why It Drains Your Energy: Physical clutter equals mental clutter. When your home or workspace is messy, it creates a constant visual reminder of everything you still need to do. This overloads your brain, making it harder to focus, relax, or feel productive.
Plus, the constant low-level stress and extra work of living in a disorganized space drains your mental and emotional energy over time.
How to Break It: Start small. Set a timer for 10 minutes and focus on decluttering one small area – like your nightstand or a single countertop. Don’t aim for perfection, just progress.
I call this slow decluttering, and it really does work – it’s exactly how I decluttered my home without stress or making a bigger mess. Consistently clearing small spaces can help you regain mental clarity and feel more energized. You can even make it part of your self care activities to tidy up your surroundings as a way of caring for your mental well-being.
2. Multitasking
Why It Drains Your Energy: We all think multitasking helps us get more done, but the truth is, switching between tasks constantly wears on your brain. Each time you stop one thing and start another, your brain has to refocus, which takes more energy than sticking to one task at a time.
How to Break It: Start mono-tasking using the Pomodoro technique. Work on one task for 25 minutes, then take a 5-minute break. This small shift can help you get more done while using less mental energy. Plus, it feels good to fully check something off your list instead of juggling five half-finished things.
3. Overthinking
Why It Drains Your Energy: Overthinking is like having a mental treadmill that never stops. You replay conversations, obsess over choices, and worry about ‘what-ifs,’ all of which clutter your mind and burn up energy fast.
I’m right there with you, living in this state every. single. day. It’s exhausting, right?
How to Break It: Try some mindfulness techniques like journaling for overthinking or deep breathing exercises. Write down whatever is swirling in your brain for five minutes and then put it away. Sometimes just the act of getting thoughts out of your head and onto paper can free up some much-needed mental energy.
Unfortunately, I don’t think it’s possible to COMPLETELY stop overthinking, but trying some small techniques can definitely help lessen the energy drain.
4. Overscheduling
Why It Drains Your Energy: Filling up every hour of your day with tasks and appointments may look nice in your planner, but it leaves you running on empty. When you don’t allow time for rest, it’s no wonder you feel completely drained by the end of the day. Overscheduling doesn’t just hurt your productivity – it tanks your energy too.
How to Break It: Get comfortable with learning to say no. Start by blocking out 15-30 minutes a day just for you – no work, no obligations, just rest. This could be spent doing self care activities like taking a walk, reading, or meditating. Giving yourself permission to say ‘no’ to one extra task can restore your energy levels more than you think.
Another thing to try is building in ‘buffers’ throughout your day. When you’re planning your day or week, block out extra time around each thing on your schedule. This helps you feel less rushed and gives you time to catch up if something is delayed, there’s extra traffic, etc.
5. Procrastinating
Why It Drains Your Energy: Procrastination may seem like it saves you energy at the moment because you can just ‘do it later,’ but the reality is this creates a mental burden. The more you put off tasks, the more they hang over your head, sucking up your energy with anxiety and stress.
Hey, I’m a master procrastinator, so I KNOW how this goes and what it does to your brain. Even though the old saying ‘There’s nothing so productive as the last minute’ certainly FEELS true, leaving everything until then and then relying on an adrenaline rush to get things done is secretly exhausting you.
How to Break It: One super-effective tip from my list of 5 ways overwhelmed overthinkers can beat procrastination is to reset your sense of time. Change your thinking about due dates from days or weeks into hours. This leads to a surprising boost in self motivation because it feels like the deadline is MUCH sooner.
I know that procrastination and laziness are NOT the same thing, but some of my tips from this post can help you change your habits to avoid procrastinating: 6 Powerful Life Hacks You Need to Stop Being Lazy
6. Technology Overload (Constant Notifications)
Why It Drains Your Energy: Your phone’s constant buzzing with notifications is more than just annoying – it’s draining. All those pings divide your attention. Along with that, excessive screen time – especially late at night – can wreck your sleep. Constant distraction and poor sleep equals poor energy.
How to Break It: Set boundaries with your tech. Start with turning off non-essential notifications and give yourself some screen-free time before bed (at least 30 minutes). Establishing these boundaries and occasionally unplugging from technology helps your brain wind down and gives you back some much-needed focus and energy.
One of my less-popular suggestions is to NOT have a television in the bedroom. You would be surprised at how angry this idea makes some people. But if you’re tired of things that make you feel drained, this is an idea that could be worth trying.
7. Lack of Planning
Why It Drains Your Energy: Winging it every day means you’re constantly making decisions, which leads to decision fatigue. The more choices you make throughout the day, the more your mental energy drains.
How to Break It: Try goal planning the night before. Write out your top three tasks for the next day, so when you wake up, you don’t have to decide what to do – you just follow the plan. Time-blocking your day can also help by reducing the number of decisions you need to make, giving you more energy to tackle what’s important.
Related: The Power of Daily Routine Planning For Designing Your Dream Life
8. Getting Sucked into Other People’s Drama
Why It Drains Your Energy: It’s easy to get wrapped up in other people’s issues, but all that emotional involvement takes a toll on your own well-being. Constantly being pulled into unnecessary drama drains your emotional and mental energy, leaving you exhausted.
How to Break It: Set clear boundaries by focusing on your own personal growth. It’s okay to listen to a friend vent, but recognize when it’s time to disengage. Channel your energy into resilience activities that help you stay centered, like journaling or meditation. Protecting your mental space gives you more energy for your own life.
9. Sugar
Why It Drains Your Energy: A sugar rush gives you that quick burst of energy, but it’s followed by a sharp crash that leaves you more tired than before. It’s a vicious cycle that causes fatigue and can sap your vitality throughout the day.
I usually don’t talk about it, but I know this first-hand, having spent most of my life as a sugar addict. There were times I was practically living on bags of Hershey Nuggets, and I was constantly, painfully exhausted both mentally and physically.
How to Break It: Honestly, my suggestion is to quit cold turkey. It can be rough, but if you’re truly caught in the trap of sugar, it’s absolutely worth the effort. I quit sugar cold turkey in 2022, and I’m amazed every day at how much better I feel physically and mentally.
Swap sugary snacks for energy-boosting foods like nuts or protein-rich snacks. These give you more sustained energy without the crash. Little tweaks to your diet can make a huge difference in how you feel day-to-day.
Remember, I am NOT a medical professional or a dietician. I can only tell you about my own experiences. You need to make the choices that are best for YOU.
10. Living in a Victim Mentality
Why It Drains Your Energy: When you see yourself as a victim of circumstances and/or your life history, you give away your power, which can leave you feeling helpless and drained. It’s a mental state that stops you from moving forward, trapping you in a cycle of fatigue and negativity.
How to Break It: Shift your mindset from victim to empowered by focusing on what you can control. Take one small step toward becoming a better you each day, whether it’s learning something new or simply practicing gratitude. The shift from ‘I can’t’ to ‘I can’ gives you a serious mental energy boost and can break the cycle of that chronic energy drain.
Of course, not everything can be changed simply by shifting your thinking. Some people may also need to seek out professional counseling to work through past issues – if that sounds like you, then please take that action!
More Help and Resources for Better Daily Living
10 Simple Habits That Just Might Change Your Life
My Life Improvement Reading List on Amazon
The Ultimate Getting Your Life Together Checklist
My Favorite 3-Part Simple Sunday Recharge Routine
The Goal Journey Annual Goal Planner — This printable goal planner is designed to streamline your goal-setting process, allowing you to focus on one goal at a time and adapt as life evolves. Get the extra stuff out of your head, let go of the regrets and ‘should-dos,’ and start accomplishing the goals that really matter to YOU.
Next Steps…
These everyday habits are subtle but powerful drains on your mental and physical vitality. You don’t need to IMMEDIATELY overhaul your life to reclaim your energy. Start by making just one small change today – whether it’s decluttering for 10 minutes, saying no to overscheduling, or cutting back on sugar.
By addressing these common energy-draining habits in a gradual way, you should start feeling more energized, focused, and ready to tackle your goals as you Build Your Best Life.
You’ve got this!
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