Lachlan Brown
Life can be hectic, especially when you’re trying to juggle a career, relationships, and personal goals.
I remember when I first started this site—I was excited but overwhelmed. And in the midst of that chaos, I fell into several sneaky habits that drained my energy and happiness more than I realized.
Over time, I learned to identify and address these pitfalls and today I share them with you. Let’s get right into ‘em.
1. Reaching for your phone first thing in the morning
I get it—your phone is your alarm clock, your connection to friends, and your work device all in one. But going straight into scrolling mode before you’ve even blinked away sleep can set the tone for a stressed, scattered day.
In fact, research from the NIH reveals “positive associations between high compared to low mobile phone use and current stress, sleep disturbances, and symptoms of depression.”
That hit home for me: the more I checked my phone, the more anxious I felt.
Instead, try easing into your day. Take a few moments to stretch, drink water, or look out the window. Give your mind the chance to wake up slowly rather than bombarding it with notifications.
2. Skipping exercise
If you’re anything like I was, you might think, “I don’t have time to work out.” But exercise isn’t just about getting fit—it’s also about boosting your mental state.
Experts back this up. For instance, the team at Healthline has noted that exercise is a powerful mood booster and can give you more energy.
I’ve definitely found this to be true. Even a 20-minute walk or a quick yoga session can clear my head and get my blood flowing.
3. Mindless late-night screen time
Watching Netflix or scrolling social media in bed feels harmless—until you realize you’re awake two hours past your bedtime. Even worse, the blue light from devices can mess with your sleep cycle.
According to WebMD, “blue light messes with your body’s ability to prepare for sleep because it blocks a hormone called melatonin that makes you sleepy.”
The solution? Try setting a “tech curfew” at least 30 minutes before you plan to sleep. Your mind—and your body—will thank you in the morning.
4. Trying to do everything at once
I’ve talked about this in a previous post, but it’s worth mentioning again: it’s easy to mistake frantic activity for true productivity.
Experts say multitasking can reduce productivity by up to 40%. Yes 40%!
This has certainly been my experience, too. When I tried juggling emails, social media, and writing articles all at once, I ended up more scattered than ever.
Now, I dedicate blocks of time to focus on one task at a time, and it’s made a world of difference. It might just to the same for you.
5. Neglecting self-care
Self-care might sound like a buzzword, but it’s essential for your mental and emotional energy. As noted by the folks at Psych Central, a lack of self-care is associated with low energy and even feeling hopeless.
Personally, I used to think I was “too busy” for downtime. But I’ve realized that investing time in self-care makes me more productive—and happier—overall.
Trust me, whether it’s journaling, meditating, or simply taking a long shower without rushing, moments of self-care help you recharge.
6. Negative self-talk
“Talk to yourself like you would to someone you love.”
That’s a quote from Brené Brown, and it stuck with me from the moment I read it. Our internal dialogue can become so harsh that it drains our motivation and sense of self-worth.
When you catch yourself thinking, “I’m not good enough,” or “I always mess up,” pause and challenge that inner critic. Sometimes it helps to write these thoughts down, then counter them with evidence of your strengths.
A little self-compassion can go a long way in boosting your energy and zest for life.
7. Overcommitting
Last but not least, if you’re constantly saying “yes” to every request, invitation, or task thrown your way, you’re probably spreading yourself way too thin.
I know because I’ve been there. At one point, my calendar was so packed that I barely had a moment to breathe—let alone focus on what truly mattered to me.
Greg McKeown, author of Essentialism: The Disciplined Pursuit of Less, puts it perfectly: “If you don’t prioritize your life, someone else will.”
That hit me hard. When we overcommit, we give away our time and energy to things that might not align with our real priorities.
The fix? Start saying “no” more often. It’s not selfish—it’s necessary.
Before agreeing to something, ask yourself: Is this truly important to me? Does it align with my goals and values? If the answer is no, give yourself permission to pass. Your time and energy are precious—protect them.
Final words
If you’re nodding along to any of these points, remember that awareness is the first step toward change. The small habits that drain your energy don’t have to define your days—you have the power to shift them.
We all stumble sometimes, but each day offers a new opportunity to do better. And trust me, even the smallest changes can make a big difference in how you feel.
So, which one of these habits are you ready to tackle first?
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