Ever feel like no matter how much sleep you get or how many breaks you take, you’re still running on empty?

Sometimes, it’s not the big things that drain our energy—it’s the small, everyday habits we barely notice.

According to psychology, some of these habits are like slow leaks, quietly sapping our mental and physical energy without us realizing it.

If you’re ready to reclaim your vitality, it’s time to uncover these subtle energy-zappers.

Here are seven common habits that might be dragging you down and how you can start breaking free from them.

1) You’re constantly multitasking

It’s a talent that many of us pride ourselves on, juggling multiple tasks at once.

You’re firing off emails while on a conference call, scrolling through social media while watching TV, or chatting with friends while cooking dinner.

Seems efficient, right? Well, not quite.

Psychology says otherwise.

What you might not realize is that this constant multitasking could be the very thing that’s draining your energy reserves.

Our brains aren’t wired for effective multitasking.

We can switch between tasks rapidly, sure, but truly focusing on more than one thing at once? That’s a different story.

This constant switching is exhausting for your brain, leaving you feeling fatigued and unproductive by the end of the day.

If you’re always feeling drained without a clear reason why, it might be time to reconsider your multitasking habits and focus more on single-tasking.

It could just be the energy boost you need.

2) You’re neglecting self-care

It’s something that can easily slip through the cracks, especially when you’re trying to balance a million things at once.

Taking care of yourself – physically, emotionally, and mentally – often falls to the bottom of the priority list.

I mean, who has time for a 10-minute mindfulness session when there are deadlines to meet and chores to be done, right?

But here’s the thing. I’ve been there, in that space where self-care feels like a luxury you can’t afford.

I used to run myself ragged, working late into the night with no thought for rest or relaxation.

I’d skip meals, forget about exercise and barely get enough sleep.

And guess what?

All this neglect of basic self-care took a toll on my energy levels. I was constantly tired, irritable and just not functioning at my best.

According to research, there’s a clear link between self-care and happiness. And when you’re happy, you’ve got more energy. It’s as simple as that. 

3) You’re always saying yes

Many of us, myself included, are chronic yes-people.

We say yes to every request, every favor, every opportunity.

We want to be helpful, reliable, and in some cases, we just don’t want to let people down.

But here’s a thought – in some cases, a ‘yes’ to others could be a ‘no’ to ourselves.

You see, saying ‘yes’ all the time can be incredibly draining.

It fills our schedules with obligations that leave little time for rest and self-care.

This constant state of over-commitment can lead to burnout.

And it’s not just because you’re left with less time for yourself.

The very act of not being true to yourself is exhausting. 

So if you’re always feeling drained, take a look at how often you say yes.

Learning to set boundaries and say no more often might be just what you need to reclaim your energy.

4) You’re glued to your devices

Here’s something to consider – the average person spends over four hours a day on their smartphone.

That’s right, four hours.

When I first heard this, I was shocked. I mean, that’s equivalent to about 60 eight-hour workdays a year!

But then I took a hard look at my own habits.

The quick email checks, the social media scrolling, the mindless games… it all adds up.

Research shows that this constant screen time can have significant effects on our energy levels.

Not only does it strain our eyes and disrupt our sleep, but it can also lead to feelings of mental fatigue and stress.

It’s time for a hard look at your own screen time habits.

You don’t have to give it all up entirely; just set a limit for yourself so you don’t get so drained.

5) You’re holding onto negativity

Let’s face it, life has its ups and downs.

We all have bad days, difficult experiences, and negative emotions that we have to deal with.

But what happens when we hold onto these negative feelings?

What if we let them fester, dwell on them too much or bottle them up instead of letting them go?

Well, it turns out that holding onto negativity can be a major energy zapper.

Psychology tells us that harboring negative emotions can lead to stress, anxiety, and even physical health problems – all of which can drain our energy reserves.

I’ve been there, stuck in a cycle of negativity, and trust me, it’s exhausting.

So if you’re always feeling tired without a clear reason why, do yourself a favor and release the negative emotions inside you. 

6) You’re skimping on sleep

Sleep. We all know we need it, but how many of us actually prioritize it?

Late-night Netflix binges, early morning workouts, endless to-do lists that keep us up till the wee hours… it’s easy to let sleep take a backseat.

But here’s the thing – sleep is not optional.

It’s not something we can just ‘catch up on’ later.

Our bodies need sleep to function properly. It’s during sleep that our bodies rest, rejuvenate, and heal.

When you’ve racked up some serious sleep debt, you could have issues like: 

• Fatigue
• Impaired concentration
• Mood issues
• A weakened immune system

The list is actually longer than that, but hopefully, you get the idea.

So take a look at your sleep habits.

Are you getting enough quality sleep? Are you maintaining a consistent sleep schedule?

Prioritizing good sleep hygiene might be the simple solution to your problem.

7) You’re not moving enough

Let’s be honest, most of us could probably stand to be a little more active.

With desk jobs, long commutes, and our love for streaming services, we spend a lot of time sitting.

Now, I’m not saying you need to run a marathon or hit the gym every day.

But our bodies were designed to move, and too much sedentary behavior can actually drain our energy.

In fact, research tells us that regular physical activity can boost our energy levels, improve our mood, and even enhance our cognitive function.

Integrating more movement into your daily routine could be just the energy boost you need.

Wrapping it up

If you’ve recognized yourself in these habits, know that you’re not alone.

Most of us are guilty of these energy zapping behaviors to some degree.

But here’s the silver lining – awareness is the first step towards change.

By identifying these habits, you’ve already taken the first step towards reclaiming your energy.

The key now is to consciously make changes, one step at a time.

Start by observing your daily routines.

Notice when you’re multitasking or neglecting self-care.

Pay attention to when you’re holding onto negativity or skimping on sleep.

The more you catch yourself in these energy-draining habits, the easier it becomes to pause and make a different choice.