We’ve all experienced that feeling of waking up tired, no matter how many hours we’ve slept. It’s frustrating, right? You roll out of bed, only to find that your energy is already drained, and the day feels like an uphill battle. But here’s the thing—energy isn’t just something you’re born with, nor is it a simple equation of sleep hours. Your energy levels are directly tied to your daily habits, many of which could be secretly zapping your energy without you even realizing it.
I used to find myself constantly battling low energy, even after getting a decent night’s sleep. It took me a while to figure out what was wrong. After all, energy isn’t just about rest—it’s about how we treat our bodies and minds throughout the day. If you’re struggling with constant fatigue, chances are, one or more of these habits could be to blame. Let’s dive in and see if any of them are secretly killing your energy.
1. Scrolling in the Morning: The Silent Energy Killer
Are you guilty of reaching for your phone as soon as you wake up? It’s a common habit, but one that can secretly drain your energy levels for the rest of the day. According to a survey by Reviews.org, the average American checks their phone within the first 10 minutes of waking up. I used to be hooked on my phone too—checking emails, social media, news, and more. I thought it was harmless, but I soon realized this morning scroll was setting the tone for a sluggish and unmotivated day.
This habit throws off your mental clarity right from the start. To break this cycle, try to remove your phone from arm’s reach when you wake up. Instead, focus on activities that nurture your mind and body—like exercise, journaling, meditation, or simply taking a few deep breaths. Give yourself some time before diving into the digital world. You’ll be surprised at how much more energized and present you feel throughout the day.
2. The Lack of Sunlight: You Need More Vitamin D
If you’re someone who rarely steps outside during the day, especially if you’re a night owl, you may not be getting the natural sunlight your body needs. I used to stay inside all day, keeping the blinds closed and staying cozy. But I quickly noticed a drop in my energy levels, leaving me feeling groggy and unproductive. The lack of sunlight affects your circadian rhythm, which can make it harder to feel awake and alert.
To combat this, I started taking daily walks in the sunlight. Even just 15 minutes of exposure can do wonders for your energy, helping to regulate your body’s internal clock and boost your mood. Make it a habit to step outside and get some sun, especially during peak sunlight hours. It’s a small change with huge benefits.
3. Bad Sleep Routine: The Key to Recharging Your Energy
How many of you are night owls, binge-watching TV or scrolling through TikTok until the early hours of the morning? If you’re struggling to fall asleep and wake up feeling groggy, your sleep routine could be the culprit. The National Sleep Foundation recommends 7-9 hours of sleep per night for adults, and it’s not just about the number of hours—you need a consistent, high-quality sleep schedule.
I used to stay up late watching shows, thinking it was a good way to unwind, but I was only sabotaging my energy levels the next day. What worked best for me was setting a strict bedtime. No screens in the hour leading up to sleep, and practicing relaxation techniques like the 4-7-8 breathing exercise to fall asleep faster. Now, I stick to a regular sleep schedule, and the improvement in my energy is undeniable.
4. Eating Over-Processed Foods: Fueling Your Body for Fatigue
If your diet consists mostly of fast food, microwave meals, or processed snacks, your energy levels are likely suffering. Studies, including one from Harvard Health Publishing, show that diets high in processed foods and sugar can lead to energy crashes and contribute to chronic diseases. I grew up eating junk food regularly, and though I was active in sports, I didn’t realize how much it affected my energy until I made healthier changes.
I started cooking more meals at home, focusing on balanced nutrition and cutting back on processed foods. The difference in my energy was immediate. While it took some time to adjust, maintaining a balanced diet now keeps my energy levels consistent, making me feel more productive and focused throughout the day.
5. Not Moving Around Enough: The Power of Movement
It’s easy to spend hours sitting at a desk or on the couch, especially with all the binge-worthy shows available. But long periods of inactivity are a major drain on your energy. I used to work in an office where I’d sit all day, and when I came home, I’d sit some more. I realized this sedentary lifestyle was contributing to my constant fatigue.
What turned it around for me was incorporating exercise into my routine. I started my days with a workout, which helped me feel energized for the rest of the day. Even if it’s just a quick morning jog or some light stretching throughout the day, getting your body moving is crucial for maintaining high energy levels. It doesn’t have to be intense, but regular physical activity keeps your body and mind alert.
6. Holding onto Resentment and Anger: The Emotional Drain
Are you still holding onto past grudges? Maybe it’s a disagreement with a friend or a coworker who took credit for your work. Whatever the case may be, resentment and anger can be incredibly draining, both physically and mentally. I’ve experienced this firsthand, replaying old grievances in my head and letting them consume my thoughts.
To regain your energy, it’s important to let go of these negative emotions. Talk about how you feel with a trusted friend, journal your thoughts, or, if possible, address the issue with the person involved. Practicing forgiveness, though difficult, is a powerful way to free yourself from emotional baggage and restore your energy.
Small Changes, Big Results
By making small adjustments to these habits, you can significantly improve your energy levels and overall well-being. Whether it’s limiting screen time in the morning, getting more sunlight, improving your sleep routine, changing your diet, moving your body, or letting go of emotional baggage, each step will contribute to a more energized and fulfilling life. Start with one or two changes, and over time, you’ll see a dramatic difference in how you feel.