Advancing in your career requires energy – both mental and physical. But if you’re constantly feeling fatigued, it might be due to certain habits you’ve unknowingly adopted.

These habits might not look harmful on the surface, but they could be draining your energy, holding you back from reaching your full potential at work.

Luckily, I’m here to help you identify these habits. Once you’re aware of them, it’s easier to say goodbye and move on, recharging your energy reserves.

Let’s dive in and explore these 9 habits you need to ditch if you’re serious about propelling your career forward without that constant feeling of exhaustion.

1) Neglecting your physical health

The first habit to ditch is neglecting your physical health.

Now, you might be thinking, “What does my physical health have to do with my career?” Believe it or not, a lot.

Physical health has a direct impact on our energy levels. When we’re not taking care of our bodies, we often feel sluggish, which can affect our work performance.

This can mean several things – not getting enough sleep, eating poorly, or not exercising regularly. Each of these habits can leave you feeling tired and unmotivated.

Think about it this way: your body is like a car. If you don’t maintain it properly and fuel it with the right things, it’s going to break down. And when that happens, all your career goals could stall along with it.

If you want to boost your energy levels and push your career forward, start prioritizing your physical health. It’s time to say goodbye to late-night Netflix binges, junk food meals, and sedentary days.

2) Overloading your to-do list

I used to be a chronic overachiever, always trying to cram more tasks into my day than humanly possible.

I thought that by doing more, I could achieve more. But all it did was leave me drained and stressed out by the end of the day.

Overloading your to-do list is a common habit among ambitious professionals. But here’s the thing – it does more harm than good.

When you have too many tasks on your plate, you’re constantly rushing from one task to another, without taking the time to rest or even breathe. This can lead to burnout, which will definitely put a damper on your career progression.

So, I made a change. I started prioritizing my tasks and focusing only on the most important ones. I stopped trying to do everything and instead focused on doing a few things well.

And guess what? Not only did my energy levels improve, but so did my work performance.

If you’re always feeling low on energy, take a look at your to-do list. If it’s overloaded, it might be time to say goodbye to this habit. Remember, less can often be more when it comes to productivity and energy management.

3) Skipping breaks

Taking regular breaks during your workday might seem counterintuitive, especially when you’re swamped with tasks. But did you know that the human brain isn’t designed to work non-stop?

Our brains operate on an ‘ultradian rhythm’ – cycles that last about 90-120 minutes. After this period, our focus and energy start to wane. This is why, after working for a couple of hours, you start to feel mentally sluggish.

Ignoring these natural cycles and pushing through without taking breaks can drain your energy reserves faster. Over time, this can lead to chronic fatigue and decreased productivity.

So, if you’ve been skipping your breaks in an attempt to get more done, it’s time to reconsider this habit. Start by aligning your work schedule with these natural rhythms.

Take a short break every 90 minutes or so. Stretch, take a walk, or just sit quietly for a few minutes. You’ll be surprised at how much more energized and focused you will feel.

4) Neglecting personal time

In the race to climb the career ladder, it’s easy to neglect your personal time. But working around the clock without taking out time for yourself can quickly lead to burnout.

Personal time is not a luxury; it’s a necessity. It’s the time you spend doing things you enjoy, things that relax you and make you happy. It could be reading a book, gardening, painting, or just lounging on your couch doing absolutely nothing.

When you have adequate personal time, it acts as a rejuvenator, helping you recharge your mental batteries. This, in turn, boosts your energy levels and improves your overall productivity and performance at work.

If you’ve been overlooking your personal time in favor of work, it’s time to say goodbye to this habit. Maintaining a healthy work-life balance is crucial for both your personal well-being and your career advancement.

5) Consuming too much caffeine

Coffee is a common go-to for many professionals seeking an energy boost. But relying too heavily on caffeine to get through the day can be counterproductive.

While caffeine can provide a quick energy jolt, it’s often followed by a crash, leaving you feeling even more tired than before. Overconsumption of caffeine can also lead to restlessness, anxiety, and sleep disturbances – all of which can drain your energy levels.

Switching to healthier alternatives like herbal tea or water can help maintain your energy levels throughout the day without the negative side effects.

6) Neglecting emotional well-being

In our pursuit of career advancement, it’s easy to neglect our emotional well-being. But ignoring our feelings and emotions can take a toll on our energy levels.

Emotions, both positive and negative, are a natural part of life. Suppressing them requires a lot of energy and can leave us feeling drained. Plus, unresolved emotions can lead to stress and anxiety, further sapping our energy levels.

Take the time to acknowledge how you’re feeling. If you’re feeling overwhelmed or anxious, don’t just brush it under the rug. Talk to someone about it or consider seeking professional help.

Caring for your emotional health isn’t a sign of weakness; it’s a sign of strength. It shows that you value yourself enough to take care of your mental health.

7) Not setting boundaries

Once, I found myself answering work emails at 11 pm. I was constantly on call, ready to jump at every work demand. It took a toll on my energy levels, and I saw my personal life slipping away.

Setting boundaries is crucial for preserving your energy. It means understanding your limits and making sure others respect them. This could mean setting specific work hours, creating a separate workspace at home, or just letting your colleagues know that you won’t be available for work-related discussions after a certain hour.

When you set boundaries, you create space for relaxation and rejuvenation. It helps prevent burnout and keeps your energy levels high.

8) Multitasking

In today’s fast-paced world, multitasking might seem like an efficient way to get more done in less time. But in reality, it can do more harm than good.

Switching between tasks causes mental fatigue and reduces productivity. It also increases stress levels, which can drain your energy reserves faster.

Rather than trying to do several things at once, focus on one task at a time. This approach, known as single-tasking, will help you stay focused and reduce mistakes, leading to better work performance and higher energy levels.

9) Ignoring the signs of burnout

Burnout is a serious issue that can severely impact your energy levels, productivity, and overall health. It’s characterized by chronic physical and emotional exhaustion, cynicism, and a decreased sense of accomplishment at work.

Ignoring the signs of burnout can lead to severe health problems and stall your career advancement. It’s crucial to recognize these signs early on and take appropriate steps to address them.

Listen to your body and mind. If you’re constantly feeling fatigued, unmotivated, or unfulfilled at work, it might be a sign of burnout. Don’t ignore these signs. Seek help if necessary and take steps to restore your energy and passion.

Your health and well-being are paramount. You can’t advance in your career if you’re not in good shape physically and emotionally.

Final thought: It’s in your hands

The journey to career advancement is often intertwined with the quest for energy conservation. The habits we cultivate play a significant role in shaping this journey.

Think of energy as a finite resource. Every action, every choice, every habit either contributes to its preservation or its depletion.

The habits we discussed aren’t inherently negative. They become detrimental when they’re excessive or poorly managed, leading to a constant state of low energy.

Remember, it’s not about completely eliminating these habits, but rather, it’s about bringing awareness and making conscious efforts towards change.

Whether it’s setting boundaries, taking care of your physical and emotional health, or saying no to multitasking, each small change can contribute to a significant impact on your energy levels and, ultimately, your career progression.

As William James, an influential American psychologist and philosopher once said, “All our life, so far as it has definite form, is but a mass of habits.” So make sure the habits you cultivate serve your energy and career goals well.

And remember, the power to change lies within you.