Do you often find yourself feeling tired? Don’t worry – you’re not alone. In today’s hectic world, it’s common to feel tired for much of the time. While factors like inadequate sleep and high-stress levels undoubtedly play a significant role, there are daily habits that could be silently draining your energy without your even realising it. 

Luckily, by making a few adjustments to your daily habits, you can break free from the cycle of perpetual tiredness and start living a more energised life. The key to success in revitalising your daily routine lies in consistency and a commitment to your well-being. 

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Here are some energy-draining habits and tips on how to change them to lead a more energised life:

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Skipping breakfast:

Starting your day without a nutritious breakfast can lead to a mid-morning energy crash. So, fuel up with a balanced meal to kickstart your metabolism instead.

 

Excessive caffeine intake:

While a cup of coffee can offer a quick energy boost, too much caffeine can disrupt your sleep patterns. Limit your caffeine intake, especially in the afternoon.

 

Sedentary lifestyle:

Sitting for extended periods can make you feel lethargic. In today’s digital age, many of us spend most of our day sitting at our desks, in front of our computers, or on our couches. Incorporate short walks or stretches into your day to increase blood flow and alertness.

 

Neglecting hydration:

Dehydration can lead to fatigue. Aim to drink at least eight glasses of water daily to stay hydrated.

 

Overloading on sugar:

Sugary snacks and drinks can cause energy spikes followed by crashes. Opt for healthier snacks like nuts or fruit to maintain stable energy levels.

 

Multitasking:

Constantly switching between tasks can make you feel mentally drained. Focus on one task at a time to improve productivity and reduce mental fatigue.

 

Lack of sunlight:

Insufficient exposure to natural light can disrupt your internal circadian rhythm. Spend time outdoors each day, especially in the morning, to regulate your body’s internal clock.

 

Not enough sleep:

Irregular sleep patterns or using electronic devices before bedtime can interfere with your sleep quality. Establish a consistent sleep schedule and create a relaxing bedtime routine.

 

Negative thinking:

Constantly dwelling on negative thoughts can drain your mental energy. Cultivate a positive mindset by practising gratitude and mindfulness.

Neglecting me time:

Self-care is not a luxury, so make sure to carve out some me time each day to avoid burnout and chronic fatigue. Reading a book, taking a bubble bath, going for a walk in nature, or simply sitting quietly with your thoughts can all boost your mood and energy levels.

 

Stress and anxiety:

Chronic stress can be exhausting. Practise relaxation techniques such as meditation or deep breathing to manage stress effectively.

 

Ignoring your social life:

Limited social interactions can make you tired. Regular connections with friends and family can give you a boost and make you feel happier and more energised.

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Changing these habits may seem challenging, but the rewards are worth it. To regain your energy and vitality, consider the following tips:

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Listen to your body:

Ignoring your body’s signals is like ignoring the check-engine light in your car: it won’t end well. So, listen to your body. If you’re tired, rest. If you’re hungry, eat. If you’re feeling stressed or overwhelmed, take a break. Your body knows what it needs; you just need to pay attention.

 

Set realistic goals:

Start by making small changes to your daily routine. Gradual adjustments can be more sustainable than drastic overhauls.

 

Track your progress:

Keep a journal to monitor your habits and how they affect your energy levels. This can help you identify patterns and areas for improvement.

 

Seek support:

Share your goals with friends or family members who can provide encouragement and accountability.

 

Consult a professional:

If fatigue persists despite your efforts, consult a healthcare professional to rule out any underlying medical issues.

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* A version of this article appears in print in the 12 October, 2023 edition of Al-Ahram Weekly