If you're constantly feeling exhausted, say goodbye to these 11 common habits

Constantly feeling exhausted often comes down to a combination of factors. From not getting enough sleep to sugar crashes and overcommitment.

Energy is closely linked to mood. Having good energy levels can improve your mood and reduce stress. Moreover, even social interactions become more fun.

We are often our own worst enemies, which is why you can do yourself a huge favor if you ditch some of the daily habits that 90% of us do.

So if you’re constantly feeling exhausted, say goodbye to the following common habits.

1) Stress and anxiety

I like to compare stress to carrying a backpack full of rocks. It taxes you and drains your energy. If you don’t find ways to shake off those stones, your life will become miserable and not even worth living in its current form.

I know this is a strong statement, but I really feel this way, based on my own experiences and those of those around me.

Finding effective ways to shake off those stones is essential to 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 ease that burden is a significant investment in your overall happiness.

For most people, most of their stress comes from work and/or family. Most people can find a new job that is less stressful (and probably less so), but I wouldn’t recommend finding a new family.

2) Poor nutrition

If you’re like me, you love sweets and snacks all day long. As I write this, I’m eating some gummy bears.

What I’ve learned to curb this bad habit is that you don’t have to buy unhealthy food in the first place.

If your cupboards aren’t filled with candy, chips, and other bad snacks, it’s much harder to consume too many empty calories.

So your first line of defense 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 the right nutrients to function properly.

Worse yet, this can result in a range of problems, 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 riding premium.

3) Mindlessly scrolling social media

Mindlessly scrolling through social media is a common modern habit that often goes hand in hand with feeling perpetually tired or mentally exhausted.

Scrolling through social media for hours is like spinning your brain on a hamster wheel. It’s not productive and it can leave you mentally exhausted.

But I’m sure this isn’t new information to you. Still, it’s worth reminding people what this does to them, especially those who say they’re tired all the time but don’t know why.

Limit your scrolling and give your mind a breather. You will see a change almost immediately. But what should you do with the extra time you now have? Go outside for a walk.

4) Lack of exposure to sunlight

Your body craves sunlight like a plant craves the sun. Being indoors all the time messes with your internal clock.

Exposure to natural light helps regulate your circadian rhythm, your body’s internal clock. It’s like setting the correct time on your biological watch. This regulation is essential for a healthy sleep-wake cycle and overall energy balance.

Taking a break to get outside, even for a short time, can have positive and rejuvenating effects on both the body and mind.

But I don’t need to tell you how beneficial spending time outdoors is, even when it’s not sunny.

5) Inconsistent sleep schedule

A lot of people don’t think about it that 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 likes routine, so try to wake up around the same time every day.

But you know what doesn’t help with this? Staring at screens before going to sleep. The blue light disrupts your body’s sleep signals, making it harder to catch those Zs.

6) Lack of exercise

We had two cars for quite some time. One was my wife’s company because all costs were covered, and the other was our older car that didn’t leave the garage much for obvious reasons.

Every now and then I would start it up and let it run for a while. After a while, it felt like I was driving a tractor. Everything creaked and it wasn’t smooth at all.

So imagine your body as a car that has to turn around regularly. Skipping the exercise is like letting the car collect dust in the garage. Exercise a little every day, and your engine will thank you.

7) Dehydration

constantly feeling exhausted

Lack of hydration has a number of negative effects on your body and your energy levels.

Think of water as fuel for your body. Dehydration lowers your blood volume, which makes your heart have to work harder to pump oxygen and nutrients to your muscles. This results in fatigue and a feeling of general weakness.

But there has also been dehydration linked to mood swings and increased anxiety and irritability. It’s like trying to stay positive with a cloudy mindset: your mental well-being can be affected.

Do you know what else promotes exhaustion? Caffeine overload.

8) Caffeine overload

Drinking coffee as if it were water may feel like a shortcut to an energy city. Yet too much caffeine is like putting your energy on a roller coaster.

Essentially, relying on caffeine as a quick energy fix can have both positive and negative effects.

Caffeine facilitates the release of neurotransmitters such as dopamine, which increases your happiness. However, it is only a temporary mood boost.

And I’m talking about it while I’m drinking my second cup of coffee after I’ve already had some green tea.

After the initial boost, the effects of caffeine wear off, leading to crashes. It’s like reaching the bottom of a roller coaster – suddenly your energy takes a nosedive.

To avoid this, it’s best to enjoy your coffee or tea (but avoid energy drinks like the plague), but be aware of how much and when you consume caffeine to maintain more stable and sustainable energy levels throughout the day.

9) Excessive worrying

Worrying about every little thing is a heavy burden that can take a toll on you emotionally, mentally, and even physically.

It takes a significant amount of mental energy and is like running a marathon in your head, leaving you mentally exhausted.

On the rare occasions when this happens to me, I experience troubled thoughts, which makes it difficult for me to relax and fall asleep.

I’m trying to fall asleep with an endless to-do list running through my head.

But worrying is not just a mental activity; it can also manifest itself physically. You carry all this tension in your body – from clenched jaws to tight shoulders, impacting your physical state.

10) Alcohol consumption

Moderate alcohol consumption can provide relaxation and social benefits but carries potential health risks, impaired judgment, and the risk of addiction.

While alcohol can help you fall asleep initially it disrupts the later stages of sleep, resulting in poor sleep quality and increased fatigue.

It is also a known depressant, leading to a temporary drop in energy levels, especially after the initial stimulant effects have worn off.

In short, it has more negative effects on your body and mind than positive ones, so if you often feel exhausted and drink alcohol regularly, quitting this habit should be top of your agenda.

11) Ignore health problems

Sorry, but I have to use the car analogy again. It just portrays the image so well. Ignoring health problems is like driving a car with the hazard lights flashing and hoping the problems will resolve themselves.

Sure, they could be just as good, but should you risk it?

Certain health conditions, if left unaddressed, can lead to chronic fatigue, and ignoring the symptoms can cause underlying health conditions to worsen.

Moreover, health problems often interact with each other. Ignoring one problem can lead to a domino effect of related problems. It’s like ignoring a small leak in your home that ends up causing major damage.

Final thoughts

Look, I’ve been there. I felt bad for the longest time. I’m sure deep down you know what to do.

You just need a kick in the ass to get started. Just don’t wait too long, because that kick in the ass is an abrupt hospital visit and a doctor telling you what to do.

To get. Started. Now.

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