12 Mindless Habits That Are Secretly Exhausting You
Do you ever feel drained despite getting enough sleep? You might be surprised to learn that the culprit could be your everyday habits. Many seemingly harmless behaviors can quietly zap your energy and leave you feeling depleted. The good news is that you can reclaim your vitality and feel your best by identifying these energy thieves and making small changes.
Here are 12 sneaky habits that might be draining your energy, along with tips to break free and recharge, supported by reputable sources:
1. Hitting the Snooze Button: A study published in the journal Sleep found that hitting the snooze button can lead to increased sleep inertia, a feeling of grogginess that persists even after waking up. Those precious nine extra minutes might seem tempting, but hitting the snooze button disrupts your sleep cycle.
Instead, set a realistic wake-up time that allows you to get out of bed feeling refreshed. If you need 7.5 hours of sleep to feel well-rested, set your alarm for 7.5 hours before you need to be up and ready.
2. Scrolling Through Social Media Before Bed: The blue light emitted from electronic devices suppresses melatonin production, a hormone that regulates sleep.
Power down electronics at least an hour before bedtime to wind down and prepare for restful sleep. Create a relaxing bedtime routine that doesn’t involve screens. Take a warm bath, read a book, or practice gentle stretches to signal to your body it’s time to wind down.
Blue light-blocking glasses: Can help reduce eye strain and improve sleep quality by filtering out blue light emitted from electronic devices. (Variety of styles and prices available on Amazon)
3. Skipping Meals: Our bodies need a steady fuel stream to function optimally. Skipping meals throughout the day can lead to dips in blood sugar, leaving you feeling tired and sluggish.
So pack healthy snacks like fruits, nuts, or yogurt to keep your energy levels stable throughout the day. For kids, involve them in packing their lunchbox with a variety of nutritious options.
4. Multitasking: Contrary to popular belief, multitasking can actually decrease productivity and increase stress. Focus on tackling one task at a time for better results and less mental fatigue.
Set a timer for 25 minutes and focus on completing one task before moving on to the next. Encourage kids to finish one activity before starting another, like coloring a whole picture before moving on to building with blocks.
5. Negative Self-Talk: A constant barrage of self-criticism can be incredibly draining. Practice self-compassion and focus on positive affirmations to boost your mood and energy levels.
Challenge negative thoughts. Instead of thinking “I’m going to mess this up,” reframe it as “I’m going to give this my best shot and learn from any mistakes.” Help kids develop a growth mindset by praising their effort and progress, not just perfect results.
6. Procrastinating: Putting things off can lead to stress and a feeling of being overwhelmed. Tackle challenging tasks head-on and break down large projects into smaller, manageable steps to feel more accomplished and less drained.
Create a to-do list and prioritize tasks. Start with the most challenging tasks first when you have the most energy. For kids, use visual aids like charts or stickers to track their progress and celebrate completed tasks.
Read about “The Six Signs That You Need Balance In Your Life”
7. Wearing Uncomfortable Clothes: Tight-fitting garments or itchy fabrics can be distracting and lead to physical discomfort. Opt for loose-fitting, breathable clothing to feel more comfortable and improve your focus.
Choose natural fibers like cotton or linen for clothes that feel good on your skin. Encourage kids to pick out clothes they feel comfortable moving and playing in.
8. Comparing Yourself to Others: Social media can create a distorted view of reality, leading to feelings of inadequacy and envy. Focus on your journey and celebrate your unique strengths and accomplishments.
Limit your time on social media and curate your feeds to follow people who inspire you. Teach kids the importance of focusing on their own goals and celebrating the successes of others.
9. Bottling Up Emotions: Unexpressed emotions can take a toll on your mental and physical well-being. Find healthy ways to express your emotions, whether it’s talking to a friend, journaling, or engaging in creative activities.
Encourage open communication and provide a safe space for kids to express their feelings. Help them identify emotions with charts or picture books, and model healthy ways to cope with difficult emotions.
Set aside 15 minutes each day to declutter a specific area. Involve kids in age-appropriate cleaning tasks and make it fun with music or a reward system for completing tasks.
10. Clutter Everywhere: A cluttered environment can be mentally stimulating and lead to feelings of stress and anxiety. Declutter your workspace and living areas to create a calm and organized space that promotes relaxation.
Set aside 15 minutes each day to declutter a specific area. Involve kids in age-appropriate cleaning tasks and make it fun with music or a reward system for completing tasks.
11. Not Getting Enough Sunlight: Sunlight exposure is essential for regulating our circadian rhythm and boosting mood. Make an effort to spend time outdoors each day, even if it’s just for a short walk.
Schedule outdoor activities into your daily routine, like taking a walk during your lunch break or having breakfast on the patio. Encourage kids to play outside whenever possible and participate in outdoor activities together as a family.
12. Not Saying No: Research published in the journal Academy of Management Journal suggests that setting boundaries can lead to decreased stress and increased job satisfaction. Constantly saying yes to requests can leave you feeling burnt out and depleted. Learn to set healthy boundaries and prioritize your own well-being.
Practice saying no politely but firmly. Explain your limitations and suggest alternative solutions if possible. Help kids understand the importance of saying no when they feel overwhelmed or uncomfortable.
For Kids:
These same habits can also zap your child’s energy. Here are some tips to help them avoid these energy drains:
- Create a relaxing bedtime routine: This can include taking a warm bath, reading a book, or listening to calming music.
- Pack healthy snacks: Provide nutritious options like fruits, vegetables, and whole-grain crackers to keep their energy levels stable throughout the day.
- Encourage breaks: Schedule short breaks for playtime or movement throughout the day to prevent them from getting overwhelmed.
- Limit screen time: Set clear guidelines for screen time to ensure they get enough sleep and time for other activities.
- Help them identify emotions: Use picture books or charts to help them recognize and express their feelings in healthy ways.
- Declutter their play space: A clean and organized space can promote calmness and focus during playtime.
- Spend time outdoors together: Get some sunshine and fresh air with regular walks, park visits, or backyard play.
- Model healthy boundaries: Show your child how to say no politely but firmly when they feel overwhelmed.
Resources for a More Energized You
By incorporating these tips into your daily routine, you can break free from the grip of these energy-draining habits and unlock a new level of vitality. Here are some additional resources to support your journey:
- Books:
- “The Power of Habit” by Charles Duhigg: Explores the science of habit formation and provides strategies for creating positive habits. (Available on Amazon)
- “Mindset: The New Psychology of Success” by Carol Dweck: Explains the concept of a fixed vs. growth mindset and its impact on motivation and achievement. (Available on Amazon)
- “Spark: The Revolutionary New Science of Exercise and the Brain” by John Ratey: Highlights the positive effects of exercise on brain health and overall well-being. (Available on Amazon)
- Apps:
- Headspace: Offers guided meditations and mindfulness exercises to promote relaxation and focus. (Free trial available, subscriptions available on the app)
- Forest: Helps you stay focused by creating a virtual forest that grows as you avoid using your phone for a set time. (Free, with in-app purchases available)
- Products:
- Blue light-blocking glasses: Can help reduce eye strain and improve sleep quality by filtering out blue light emitted from electronic devices. (Variety of styles and prices available on Amazon)
- Essential oil diffuser: Promotes relaxation and improves mood with calming scents like lavender or chamomile. (Variety of diffusers and essential oils available on Amazon)
- Weighted blanket: Provides a comforting sensation that can promote relaxation and improve sleep quality. (Variety of weights and styles available on Amazon)
- Gratitude Journal: Prompts you to reflect on things you’re grateful for each day, fostering a positive mindset. (Free and paid versions available)
Remember, creating lasting change takes time and effort. Be patient with yourself and celebrate your progress along the way. By making small, sustainable changes to your daily habits, you can reclaim your energy and live a more vibrant and fulfilling life.
By making small changes to your family’s routines, you can create a more energizing and fulfilling environment for everyone.
It’s all about progress, not perfection. Celebrate your wins and be patient with yourself and your children as you work towards building healthy habits.
