One of the biggest misconceptions about energy is that it’s simply something you either have or don’t have. The truth is, your energy levels are directly linked to your everyday habits. We often engage in activities that unknowingly drain our energy, leaving us feeling exhausted despite how much sleep we get. I used to be guilty of all these habits, and it took me a while to figure out what was wrong. In this blog, we’ll explore six common habits that may be killing your energy and what you can do to regain your vitality.
1. Scrolling in the Morning
Are you guilty of checking your phone first thing in the morning? You might be unknowingly draining your energy before you even get out of bed. According to a survey conducted by Reviews.org, the average American checks their phone within the first 10 minutes of waking up. I used to do the same, scrolling through social media the moment I woke up. Little did I know, this habit was setting me up for an energy-drained day.
The solution? Start your day with activities that nurture your well-being—exercise, meditation, journaling, or even simple breathing exercises. Keeping your phone out of reach in the morning can make a world of difference in how you feel throughout the day.
2. Lack of Sunlight
If you’re a night owl and rarely see daylight, your energy levels are likely suffering. I used to stay inside all day, keeping the blinds drawn while I worked from home. This lack of sunlight made me feel groggy and unmotivated. Sunlight is essential for regulating your circadian rhythm and boosting your energy levels throughout the day.
What worked for me? Getting outside for a walk during peak sunlight hours. Not only does this boost your vitamin D levels, but it also makes you feel more awake and alert. Try to get some sunlight daily, whether it’s a short walk or just sitting outside.
3. Bad Sleep Routine
We all know that sleep is essential for energy, yet many of us sabotage our sleep routines with late-night Netflix binges or endless scrolling on TikTok. The National Sleep Foundation recommends that adults get 7-9 hours of sleep per night, but if you’re not sticking to a routine, you’ll likely wake up groggy and tired.
I used to stay up late watching TV, thinking it helped me unwind. In reality, it was killing my energy the next day. The game-changer for me was setting a strict sleep schedule and eliminating screens before bed. I also started using the 4-7-8 breathing technique, which helped me fall asleep faster.
4. Eating Over-Processed Foods
Are microwave meals and fast food your go-to? A study by Harvard Health Publishing found that eating a diet high in processed foods and sugar can lower your energy levels and increase the risk of chronic diseases. For years, I relied on junk food—frozen pizzas, candy, and chips—and always felt tired. It wasn’t until I shifted to a balanced diet that I saw a dramatic improvement in my energy levels.
Start by cooking more meals at home and incorporating whole, nutrient-dense foods into your diet. While it’s okay to indulge in treats occasionally, making healthier choices more consistently will pay off in the form of sustained energy.
5. Not Moving Enough
If you spend most of your day sitting—whether it’s at a desk or on the couch—you’re setting yourself up for low energy. I used to sit at my desk for hours at work, then go home and watch TV until bed. Unsurprisingly, I was always tired.
The best thing I did for my energy was starting my day with exercise. A morning workout gave me the energy to power through the day, and by the time work was over, I had the freedom to relax without guilt. Even if you don’t have time for a full workout, taking short breaks during the day to stretch or walk can work wonders for your energy.
6. Holding on to Resentment and Anger
Holding on to grudges can drain more than just your emotional health—it can zap your physical energy too. I used to replay scenarios where people wronged me, holding on to resentment for years. It was mentally exhausting and left me with little energy for anything else.
Letting go of anger and practicing forgiveness lifted a huge weight off my shoulders. Whether you choose to talk to someone about how you feel, journal, or seek therapy, releasing that negative energy will help you feel lighter, more positive, and more energized.
Conclusion
By making small adjustments to these everyday habits, you can significantly improve your energy levels. Reflect on your habits and see where you can make a change—whether it’s breaking up with your phone in the morning, getting more sunlight, or letting go of that old grudge.
Incorporating these changes into your life will unlock newfound energy that you didn’t even know was possible. If this blog resonated with you, be sure to check out the corresponding video for more insights!