Adrian Volenik
Constantly feeling exhausted often boils down to a mix of factors. From not getting enough sleep to sugar crashes and overcommitting.
Energy is closely tied to mood. Having good energy levels can elevate your mood and reduce stress. Plus, even social interactions become more enjoyable.
We are often our own worst enemies, and that’s why you can do yourself a huge favor if you say goodbye to some everyday habits 90% of us do.
So, if you’re constantly feeling exhausted, say goodbye to the following common habits.
1) Stress and anxiety
I like comparing stress to carrying a backpack full of rocks. It weighs you down and drains your energy. If you don’t find ways to shake off those rocks, your life becomes miserable and even not worth living in its current form.
I know that’s a powerful statement, but I really feel like this, based on my own experience and those of people around me.
Finding effective ways to shake off those rocks is essential for creating a more manageable and enjoyable life.
Whether it’s through mindfulness, relaxation techniques, seeking support from friends and family, or professional help, taking steps to lighten that load is a significant investment in your overall happiness.
For most people, the most stress comes from their job and/or their family. Most people can find a new job that’s less stressful (and probably pays less), but I wouldn’t recommend finding a new family.
2) Poor nutrition
If you’re anything like me, you like sweets and snack on them throughout the day. As a matter of fact, I’m eating some gummy bears as I’m writing this.
What I’ve learned helps curb this bad habit is not buying unhealthy food in the first place.
When your cabinets aren’t filled with sweets, potato chips, and other bad snacks, it’s much harder to overindulge in empty calories.
So your first line of defence starts in the store. Choose snacks that provide lasting energy, not just a quick spark.
Eating junk is like filling your car’s gas tank with soda instead of fuel. Your body needs proper nutrients to function well.
Even worse, this can result in a range of issues, from blood sugar imbalances to nutrient deficiencies, all of which can contribute to fatigue and a general lack of energy.
Balance your diet, and you’ll be running on premium.
3) Mindless social media scrolling
Mindless social media scrolling is a common modern-day habit that often goes hand in hand with feeling constantly tired or mentally drained.
Spending hours scrolling through social media is like letting your brain run on a hamster wheel. It’s not productive, and it can leave you mentally exhausted.
But I’m sure this isn’t new information for you. Still, it’s worth reminding people what this does to them, especially those who say they’re constantly tired but don’t know why.
Limit your scrolling and give your mind a breather. You’ll see almost an instant change. But what should you do with this extra time you now have? Go outside for a walk.
4) Lack of sunlight exposure
Your body craves sunlight like a plant reaching for the sun. If you’re stuck inside all the time, it messes with your internal clock.
Exposure to natural light helps regulate your circadian rhythm, your body’s internal clock. It’s like setting the right time on your biological watch. This regulation is essential for a healthy sleep-wake cycle and overall energy balance.
Taking a break to step outside, even for a short time, can have positive and rejuvenating effects on both your body and mind.
But I don’t have to tell you how beneficial spending time outdoors is, even when it isn’t sunny.
5) Inconsistent sleep schedule
Many people don’t think this way, but your body is a finely tuned instrument (even though it doesn’t look like it from the outside).
Messing with your sleep schedule is like throwing a wrench into that machine. Your body loves routine, so try to hit the hay and wake up around the same time every day.
But you know what doesn’t help with this? Staring at screens before bed. The blue light disrupts your body’s sleep signals, making it harder to catch those Zs.
6) Lack of exercise
For quite some time, we had two cars. One was my wife’s company car that had all its expenses covered, and the other one was our older car that didn’t get out of the garage much for obvious reasons.
From time to time, I would start it up and take it out for a spin. After some time, it was like driving a tractor. Everything was creaking, and it wasn’t smooth at all.
So, imagine your body as a car that needs regular spins around the block. When you skip the exercise, it’s like letting that car gather dust in the garage. Move a little each day, and your engine will thank you.
7) Dehydration
Lack of hydration has a range of negative effects on your body and your energy levels.
Think of water as fuel for your body. Dehydration drops your blood volume, making your heart work harder to pump oxygen and nutrients to your muscles. This results in fatigue and a feeling of overall weakness.
But, dehydration has also been linked to changes in mood and increased feelings of anxiety and irritability. It’s like trying to stay positive with a cloudy mindset – your mental well-being can be affected.
You know what else boosts exhaustion? Caffeine overload.
8) Caffeine overload
Downing coffee like it’s water might feel like a shortcut to energy town. Still, too much caffeine is like putting your energy on a rollercoaster.
In essence, relying on caffeine as a quick energy fix can have both positive and negative effects.
Caffeine facilitates the release of neurotransmitters like dopamine, boosting your happiness. However, it’s just a temporary mood lift.
And I’m talking about it as I’m drinking my second cup of coffee after I already had some green tea.
After the initial boost, caffeine’s effects wear off, leading to crashes. It’s like reaching the bottom of the rollercoaster – suddenly, your energy takes a nosedive.
To avoid this, enjoy your coffee or tea (but avoid energy drinks like the plague), but be mindful of how much and when you’re consuming caffeine to maintain a more steady and sustainable energy level throughout the day.
9) Excessive worrying
Worrying about every little thing is a heavy burden that can weigh you down emotionally, mentally, and even physically.
It requires a substantial amount of mental energy and is like running a marathon in your mind, leaving you mentally exhausted.
On rare occasions when this does happen to me, I start having racing thoughts, making it hard for me to relax and fall asleep.
I’m trying to doze off with a never-ending to-do list running through my head, basically.
But worrying is not just a mental activity; it can manifest physically, too. You’re carrying all this tension in your body – from clenched jaw to tight shoulders, impacting your physical state.
10) Alcohol consumption
Moderate alcohol consumption can offer relaxation and social benefits but comes with potential health risks, impaired judgment, and the risk of addiction.
While alcohol can help you initially fall asleep, it disrupts the later stages of sleep, resulting in poor sleep quality and increased fatigue.
It’s also a known depressant, leading to a temporary drop in energy levels, especially after its initial stimulating effects wear off.
In short, it has more adverse effects on your mind and body than positive ones, so if you’re often feeling exhausted and you’re regularly drinking alcohol, stopping this habit should be at the top of your agenda.
11) Ignoring health issues
Sorry, but I have to use the car analogy again. It just paints the picture so well. Ignoring health issues is like driving a car with warning lights flashing and hoping the problems will fix themselves.
Sure, they might just as well, but should you risk it?
Certain health issues, when left unaddressed, can lead to chronic fatigue, and ignoring symptoms can allow underlying health conditions to worsen.
Plus, health issues often interact with each other. Ignoring one problem can lead to a domino effect of related issues. It’s like ignoring a small leak in your house that eventually causes widespread damage.
Final thoughts
Look, I’ve been there. I’ve felt like shit for the longest time. I’m positive that deep down, you know what you need to do.
You just need a kick in the butt that will get you started. Just don’t wait for too long because that kick in the butt will be an abrupt hospital visit and a doctor telling you what to do.
Get. Started. Now.
