Do you find yourself dreaming of success but struggling to find the energy to make it happen?
You’re not alone. I’ve been there too—constantly feeling tired, like I’m dragging myself through the day despite my best intentions and big plans. And let’s be honest: it’s hard to chase your goals when you feel like you’re running on empty.
Over the years, I’ve experimented with different routines and dug into what habits make a real difference when it comes to energy and productivity.
What I’ve discovered is that sometimes, the key to feeling more energized and focused isn’t about adding new habits, but letting go of the ones that are quietly draining you.
Today, we’re diving into 5 daily habits that could be zapping your energy and holding you back from the success you’re aiming for.
Trust me—making these changes has transformed my energy and focus. Let’s explore them together.
1) Neglecting self-care
When was the last time you did something just for yourself?
If you’re pushing through long days without taking time to recharge, you’re probably not operating at your best.
Experts, like those at Choosing Therapy, emphasize that self-care is far more than just a luxury—it’s a necessity. The benefits? Better productivity, happier relationships, and greater self-esteem. If that doesn’t sound like a recipe for success, I don’t know what does!
For me, self-care is about creating small but meaningful daily rituals. I make sure to carve out time for morning meditation and regular exercise, which has become my go-to for clearing my mind and re-energizing.
But self-care can look different for everyone: it might be as simple as reading a book, taking a walk in nature, or setting boundaries on your work hours to make sure you get some quality downtime.
The point is to find what fills your cup and make it a priority. When you care for yourself, you’ll have more energy and focus to pursue your bigger goals.
2) Lack of physical activity
Let’s talk about movement.
A few years ago, I found myself in a typical 9-to-5 desk job, glued to my chair for hours on end. I noticed my energy levels were low and it was affecting my productivity and success.
I decided to make a change. No, I didn’t join a gym or start training for a marathon. Instead, I started with small changes – taking short walks during lunch breaks, using stairs instead of elevators, and doing light stretches in between work.
The result?
A significant boost in my energy levels that helped me stay focused and productive throughout the day. Physical activity, no matter how small, can play a huge role in maintaining high energy levels.
3) Being glued to screens at night
I’ve seen a lot of people, including myself, fall into the trap of mindlessly scrolling on social media or binge-watching shows late into the night.
However, as noted by Sleep Foundation, this habit disrupts our sleep cycle and can leaves us feeling drained the next day.
In my book, Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego, I talk about mindfulness and how it can help us break free from such draining habits. By practicing mindfulness, we can become more aware of our screen time and make conscious decisions to disconnect and recharge.
4) Overworking
Do you ever feel like you’re grinding away for hours on end but not actually getting more done?
Here’s a reality check: working longer doesn’t always mean working better. In fact, a Stanford study found that after 55 hours a week, productivity takes a nosedive. If you’re clocking in 70+ hours, you might be surprised to learn you’re probably not accomplishing any more than those sticking to 55 hours.
Simply put, overworking can lead to burnout, mistakes, and a major dip in creativity—not to mention that it leaves little room for balance and recovery.
I’ve learned this the hard way. When I used to push myself to work 12-hour days, I felt accomplished but often ended up mentally fried and less effective. Now, I focus on prioritizing tasks, setting boundaries, and knowing when to call it a day. It’s all about working smarter, not harder.
So take a step back and think about your schedule. Are those extra hours really moving you closer to your goals, or are they just wearing you down?
Success isn’t about the hours you put in—it’s about the quality of those hours.
5) Multitasking
While it might seem efficient, multitasking could actually be hurting your productivity more than you think.
Some experts suggest that trying to do several things at once can reduce your productivity by up to 40%.
The reason is simple: your brain isn’t wired to focus on multiple things simultaneously. Instead of completing one task well, you end up doing several things poorly and taking longer to finish each one.
I used to think multitasking was my secret weapon, but the reality was that constantly jumping between emails, phone calls, and to-do lists left me feeling scattered and unproductive.
Now, I make an effort to block out time for focused work, tackling one task at a time and giving it my full attention. It’s a game-changer in getting things done quickly and effectively.
Put your phone away, turn off unnecessary notifications, and commit to one task at a time. You’ll be surprised how much more you accomplish—and how much better you’ll feel doing it.
Final thoughts: It’s about balance
It’s easy to fall into daily habits that leave you drained, scattered, and overwhelmed—but the good news is that making small shifts can lead to big changes in your energy and productivity.
Whether it’s prioritizing self-care, setting boundaries on your work hours, or cutting out the distractions of multitasking, letting go of these habits can help you create the space you need to focus, recharge, and move closer to the success you’re aiming for.
Success isn’t just about working harder—it’s about working smarter, feeling your best, and making choices that support your goals and well-being.
