There’s a lot of advice on how to build new habits. Everyone wants to wake up earlier, exercise more, procrastinate less, etc.
But, building new habits is only effective if you can identify the habits that drain your energy and eliminate them first.
When we talk about bad habits, everyone first thinks of smoking or alcohol.
However, there are little things that we unconsciously do (that don’t seem dangerous in the short term) but consume our precious energy. Energy that could help us become more productive, mindful, and happier.
In this article, I’ll highlight 20 common habits that may be silently draining your physical, mental, and emotional energy reserves.
Table of Contents
20 Everyday Habits That Drain Your Energy
1. Waking Up Late
We’ve all hit the snooze button way too many times, but consistently waking up late sets a sluggish tone for the entire day.
When you wake up late, you’re more likely to feel groggy, stressed about time, and tempted to skip healthy morning rituals like breakfast or exercise.
So, make it a habit to rise early enough to avoid frantically rushing so you can feel more energized and in control of your day.
A little backstory about me: I used to suffer from morning depression (yes, it’s an actual thing). So, I would sleep really late and then wake up around 11 a.m. every day. Not so surprisingly, I was unproductive, constantly tired, and never worked on anything I had committed to.
I recently started a new remote job that forces me to get out of bed at 6 a.m. It was a struggle at first, and the urge to cry was strong for many days. But three weeks later, I feel amazing. I finally understood why all the self-improvement gurus laud waking up early! If I can get out of bed early with a smile, so can you!
Related Post: How to Stop Hitting the Snooze Button in the Morning
2. Worrying About What People Think of You
It’s normal to get caught up wondering what others think about us, but playing this guessing game quickly gets mentally draining.
When you fixate on what others’ opinions of you are, you give away your power and energy.
Redirect this wasted effort back to your inner truth and priorities. At the end of the day, worrying about what people think is just not worth the energy. Chances are, nobody is scrutinizing you as harshly as you are scrutinizing yourself anyway!
3. Focusing on Things That Are Out of Your Control
We all fret over things we can’t control, like another person’s behavior or a future outcome. But when we fuss and obsess over what’s out of our hands, it leads nowhere positive.
All that concentrated mental energy simply goes down the drain.
Instead, practice acceptance of the things you can’t change to save your energy. And direct your effort toward the things you can control rather than wasting it on dead ends.
Related Post: 60 Remarkable Quotes on Letting Go of Control
4. Fixating on People Who Don’t Deserve You
I spent two years obsessing over somebody who hardly thought about me. I still cringe when I think of all that wasted time, mental energy, and heartbreak.
This can apply to any relationship — I’ve also been in situations like this with old friends and cousins.
Hanging onto hurt feelings over someone else’s behavior can turn into an unhealthy habit over time. When you prolong contact with people who continually let you down or hurt you, it both squanders mental bandwidth and perpetuates the pain.
As hard as it is, cutting ties with toxic people preserves your self-worth and allows you to redirect that energy to people deserving of your effort.
5. Constantly Being on Your Phone
Phones are probably one of the most common habits that drain your energy in the 21st century.
Being constantly plugged in fragments your attention, scatters your cognitive resources, and sabotages productive flow.
Even when you’re not actively using your phone, the pings alone can drain you.
I recently went on holiday for the weekend and couldn’t understand why I felt so relaxed. When I got back, I realized that it wasn’t the place I stayed at or the food I ate; it was because I didn’t check my phone that weekend. I felt like I had a life reset.
Now, I set boundaries with my screen time.
Giving your mind an intentional break from the constant stimulation preserves mental energy.
Related Post: How to Do a Social Media Detox So You Can Feel More Alive
6. Staying in Your Comfort Zone
As nice as it feels, staying inside our comfort zones requires less and less energy over time. The same old patterns, conversations, and activities start to have a sedative effect.
In contrast, venturing outside your comfort zone naturally boosts adrenaline and dopamine, stimulating you with newness and lightly firing up the nerves.
So, be open to seeking small bursts of novelty, take some risks, and push the boundaries of your experience when you start to feel bored or static in your routine.
7. Living in Fear
Letting fear run unchecked can be incredibly draining over time. And from experience, when you avoid taking action because of worry or self-doubt, anxiety compounds. Meanwhile, everything you want to achieve stagnates on the vine.
You have to break this unhealthy pattern by naming your fears and then envisioning a life where a specific fear no longer holds you back — what actions would you take?
Hard as it can be, moving toward your fears preserves energy that fear would otherwise leach.
8. Holding Onto the Past
Old disappointments, regrets, and wounds from long ago can turn into mental baggage that weighs us down in the present.
Letting go allows you to channel your energy into the now instead of sending it down an endless mental tunnel focused on what’s already over.
Forgiving yourself and others releases stored negativity so you can fill that space with positive potential.
Also, visualize packing up hurt feelings into a symbolic suitcase and setting it aside. You’ll feel lighter and able to use your energy constructively.
Related Post: 67 Quotes About the Past to Motivate You to Move on
9. Worrying About the future
It’s one thing to responsibly plan for the future and another to endlessly worry about hypothetical scenarios that haven’t happened.
When we obsess and ruminate about what might go wrong ahead, anxiety steals our peace of mind in the present moment. Catch yourself when cascades of nervous “what-ifs” about the future run through your mind.
Then, intentionally shift your thoughts to something positive in the here and now. Saving your mental energy for addressing issues when they actually occur preserves your reserves.
10. Getting Into Arguments or Holding Grudges
Heated arguments that explode out of petty disagreements leave all parties drained. The adrenaline rush takes a toll without leading to any constructive solutions.
Likewise, holding onto bitterness over a conflict can turn into an unhealthy long-term habit. Being able to move on from disputes, forgive others, and reset after arguments is an energy-saving skill.
Look for openings to repair relationships, reach compromises, or, at minimum, agree to disagree. Freeing yourself from ongoing inner turmoil or contention liberates wasted energy to use toward more worthwhile ends.
11. Complaining About Your Life
There’s temporary relief in venting, but ultimately, fixating on negative chatter drains your outlook.
Constant complainers siphon off the positive energy of those around them as well.
Challenge yourself to redirect each gripe into a constructive question — for example, “How can I improve this?” or “What’s the next best step?” Reframing in an empowered tone preserves your mental energy for action instead of mere whining.
Or just take deep breaths, meditate, have hot tea, and speak to a close friend about what’s bothering you.
Related Post: 25 Things to Be Grateful for In Your Life Instead of Complaining
12. Constantly Being Around People You Don’t “Gel” With
We all have different personalities, communication styles, and quirks in how we best relate to people. When you over-invest time with those you don’t naturally “click” with, polite tolerance can become exhausting.
The slight but constant friction subtly drags at your reserves.
Instead, seek out kindred spirits who refresh you and skip interactions that leave you worn out if you have the choice. Spend more time bonding with people on your wavelength.
13. Eating Unhealthy and Not Exercising
A body fueled on heavily processed foods, sugar, and too little activity chronically lacks the nutrients needed for vitality. Sluggish digestion, weight gain, and plummeting energy are common results.
Yet sheer fatigue and bad habits can make it hard to start eating well or working out. Start small — like taking a short walk daily or swapping one fast food meal for a salad.
As you build positive momentum, the energy boost will snowball.
14. Never Getting Enough Sleep
Skimping on sleep is a surefire energy vampire over time. Adults require 7-9 hours per night for optimal function, health, and well-being.
Shortchanging your sleep, even by an hour here and there, accrues an unsustainable sleep debt. The unfortunate irony is that fatigue makes it harder to obtain restorative rest.
To break this vicious cycle, keep a regular bedtime routine and limit late-night screens. Quality sleep is foundational, non-negotiable fuel.
15. People Pleasing
For habitual people pleasers, it’s second nature to put others’ needs and wants first out of a desire to be liked or helpful.
But continually pushing your own priorities and boundaries aside for people who take more than they give back is fruitless. Not only does suppressing your true feelings take a toll over time, but energy vampires will start to see you as an all-you-can-eat buffet.
Start to observe when and how you give your power away. Then, start reclaiming it by asserting your needs diplomatically — those deserving of your energy will respect this.
16. Consuming Media and Books that Emotionally Drain You
When feeling bored or restless, it’s tempting to watch violent news reports, distressed social media videos, or overly dramatic movies/series. But consuming an onslaught of negativity, even through a screen, unleashes a physiological stress response.
The same is true for books or articles that leave you feeling heavy. Lighten up your media diet by being selective about what you tune into based on how it affects your mood and outlook. Seek more positive, inspired, or thought-provoking content instead. This preserves both your emotional energy and mental focus.
Once upon a time, I enjoyed watching The Vampire Diaries — until every episode made murder and hurting others normal. I had to stop watching it because it disgusted me after a while.
17. Procrastinating
Procrastination may seem like an energy-saving tactic in the short term — after all, you’re putting off effort by doing something “easier” instead.
But continually delaying important tasks collects compounded stress as deadlines close in. Rushing at the last minute is far more depleting over time than keeping steadily on pace.
And unfinished projects lingering in the background also sap mental bandwidth through distraction. Remember, momentum builds results.
Related Post: 60 Procrastination Quotes to Prompt You to Act on Your Goals
18. Working All the Time and Never Resting
We live in a hustle-hard culture, but glorifying burnout as a badge of honor is misguided. While pushing hard through a time-bound crunch can pay off, continuously driving yourself sans rest or renewal will kill you faster.
Create a healthier work/life balance that honors your needs rather than running yourself into the ground.
Periodic rest recharges mental clarity, inspiration, positive emotions, and physical wellness — all of which make you better at your work, too.
Related Post: 50 Quotes About Working Too Much to Inspire You to Take a Break
19. Comparing Yourself to Others
It’s easy to get sucked into sizing yourself up against family, friends, celebrities, or even idealized personas on social media. But the comparison game is the best way to feel inadequate.
Rather than motivating you, it stalls momentum and erodes self-confidence. Besides, you have no idea what that person’s full story is anyway.
Instead of scrolling away, get curious about your path of growth. Explore your uniqueness. When you stop trying to measure up and focus on simply being your best self, you unlock renewed energy.
20. Multitasking
It’s a demanding, modern world, and multitasking may seem like the only way to keep all the plates spinning. But splitting focus rather than giving your full attention to a task depletes mental clarity over time.
Juggling multiple tasks simultaneously makes establishing flow harder, leading to friction and errors. Where possible, try batching similar tasks instead of switching constantly.
Fully immersed attention is always going to be less taxing than half-distracted fragmentation.
Final Thoughts
So, there you have it — 20 habits that drain your energy.
I know it’s impossible to eliminate all these habits, but now that you’re aware of them, you can catch yourself when you find you’re heading down that route.
And you can take tiny steps to overcome them every day.
I hope you enjoyed this post. Let me know in the comments if you did.