I always felt low-energy and unmotivated–until I adopted these simple habits

For the longest time, I felt drained and unmotivated. No matter how much I wanted to be productive or energized, I just couldn’t shake the sluggish feeling.

I thought maybe I wasn’t disciplined enough—or that something was wrong with me. But the truth was much simpler: my daily habits were working against me.

Once I made a few small but intentional changes, everything shifted. My energy levels improved, my motivation returned, and life started to feel lighter.

If you’re feeling stuck in low-energy mode, these simple habits might help you too.

1) I stopped reaching for my phone first thing in the morning

For a long time, my mornings started the same way—rolling over, grabbing my phone, and scrolling through notifications. It felt harmless, but it was actually setting the tone for a sluggish, unfocused day.

Studies have shown that checking your phone first thing floods your brain with information before you’ve even had a chance to wake up properly. It triggers stress, distraction, and overstimulation—all before you’ve even gotten out of bed.

When I made the simple change of delaying my phone use in the morning, I noticed an immediate difference. My mind felt clearer, I had more energy, and I started my day with intention instead of reacting to whatever was on my screen.

If you often feel drained before the day even begins, try giving yourself a phone-free start. Even just 30 minutes can make a huge difference.

2) I started going outside every morning

I used to spend my mornings indoors, moving straight from my bed to my desk with barely a glance out the window.

I didn’t think much of it—until I realized how sluggish and unmotivated I felt before my day had even properly started.

One day, on a whim, I decided to step outside for a few minutes after waking up.

I took a deep breath of fresh air, felt the morning sun on my skin, and just stood there, letting myself wake up naturally. It was such a small thing, but the effect was immediate.

Getting outside in the morning—even if just for five minutes—helped me feel more awake and energized throughout the day. The natural light signaled to my brain that it was time to be alert, and the simple act of moving my body set a positive tone for the rest of my routine.

Now, stepping outside first thing is one of my favorite habits. If you’re feeling low-energy, give it a try—you might be surprised at how much it helps.

3) I made hydration a priority

For a long time, I would wake up feeling groggy and sluggish, no matter how much sleep I got.

I assumed it was just part of my routine—until I realized that dehydration was playing a big role in my lack of energy.

Even mild dehydration can lead to fatigue, difficulty concentrating, and low motivation. Since our bodies lose water while we sleep, starting the day without replenishing it leaves us running on empty before we’ve even begun.

Once I made it a habit to drink a full glass of water first thing in the morning, my energy levels noticeably improved. I felt more awake, more focused, and less reliant on caffeine to get me through the day.

If you often feel drained for no clear reason, try making hydration a priority. It’s one of the simplest ways to boost your energy naturally.

4) I embraced mindfulness in everyday moments

I used to go through my days on autopilot—rushing from one task to the next, always distracted, rarely present. It wasn’t until I started practicing mindfulness that I realized how much energy I was wasting by constantly being in my head instead of in the moment.

In Buddhism, mindfulness is a core principle that teaches us to fully engage with the present without judgment. Instead of letting my mind race ahead to my to-do list or dwell on past mistakes, I started paying attention to simple things—the feeling of water on my hands while washing dishes, the rhythm of my breath while walking, the warmth of my morning tea.

In my book, Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego, I explore how Buddhist teachings can help us live with greater clarity and purpose.

One of the most powerful lessons I’ve learned is that true energy doesn’t come from doing more—it comes from being fully present in whatever we’re doing.

By bringing mindfulness into small moments throughout the day, I found myself feeling calmer, more focused, and surprisingly more energized.

If you constantly feel drained, try slowing down and truly experiencing what’s in front of you—you might find that’s where your energy has been all along.

5) I stopped ignoring what my body was trying to tell me

For the longest time, I pushed through exhaustion like it was something to be ignored.

Feeling tired? Drink more coffee.

Struggling to focus? Try harder.

No motivation? Just force it.

I convinced myself that rest was a luxury, not a necessity.

But my body had other plans. The more I ignored it, the worse I felt—mentally, physically, and emotionally. Eventually, I had to face the truth: my constant low energy wasn’t a mystery. It was my body begging for a break.

So instead of fighting exhaustion, I started listening to it. I gave myself permission to rest when I needed it, whether that meant taking a short nap, stepping outside for fresh air, or simply doing nothing for a few minutes.

And the strange thing? The more I allowed myself to rest, the more energy I had overall.

Ignoring exhaustion doesn’t make it disappear—it just builds up until it forces you to stop. Learning to listen to my body was one of the most important shifts I made, and it changed everything.

6) I stopped trying to “get motivated”

For a long time, I thought motivation was the key to getting things done. I waited for the right mood to strike, thinking that once I felt inspired, everything would fall into place.

But motivation was unreliable—it came and went without warning, leaving me stuck in cycles of procrastination and frustration.

Then I learned something surprising: action creates motivation, not the other way around. Instead of waiting to feel ready, I started taking small steps forward, even when I didn’t want to. And once I got moving, motivation usually followed.

The simple act of starting—whether it was writing one sentence, stretching for five minutes, or tidying up a single shelf—helped build momentum. Over time, I realized that energy and motivation aren’t things you wait for; they’re things you generate by doing.

If you’re always waiting to feel motivated before taking action, try flipping the script. Start first, and let motivation catch up with you.

7) I cut out mindless distractions

I used to reach for my phone every time I had a spare moment—scrolling through social media, checking emails, or watching random videos.

It felt like a harmless way to take a break, but instead of feeling refreshed afterward, I usually felt even more drained.

It turns out that constant digital stimulation exhausts the brain.

Our minds aren’t designed to process endless streams of information, and when we overload them with notifications, news, and meaningless content, it saps our energy without us even realizing it.

When I started cutting back on mindless distractions—putting my phone in another room while working, setting limits on social media, and choosing real breaks instead of digital ones—I noticed a huge difference.

My focus improved, my mind felt clearer, and I had more energy throughout the day.

If you’re feeling constantly drained, take a look at where your attention is going. Sometimes, the quickest way to regain energy is simply by removing what’s quietly stealing it.

8) I stopped making everything so complicated

For the longest time, I thought fixing my low energy and lack of motivation required some perfect routine, a strict schedule, or a complete lifestyle overhaul.

But every time I tried to follow rigid plans, I ended up feeling overwhelmed and giving up.

Then I realized: the simpler I made things, the easier they were to stick with. Instead of forcing myself into an intense morning routine, I just drank a glass of water and stepped outside.

Instead of waiting for the perfect time to be productive, I just did one small thing to build momentum.

Energy and motivation don’t come from complicated systems or impossible expectations. They come from small, sustainable habits that make life feel lighter, not heavier.

Bottom line: energy is simpler than we think

For so long, I thought my lack of energy was a complicated problem that needed a complicated solution.

But in the end, the things that made the biggest difference were simple—being mindful, listening to my body, and making small shifts in how I moved through my day.

Buddhism teaches that much of our suffering comes from unnecessary struggle—the ways we resist what is, overcomplicate what’s simple, or search for answers outside of ourselves.

In my book, Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego, I explore how embracing simplicity and presence can transform not just our energy levels, but our entire way of living.

Maybe the reason we feel so drained isn’t because we’re doing too little, but because we’re carrying too much—too many distractions, too many expectations, too much resistance. When we let go of the noise and return to what really matters, energy has a way of finding its way back to us.