Every day, we engage in certain behaviors without realizing how much they affect our well-being. Some of these habits gradually drain our energy, worsen our mood, and make us feel overwhelmed. If you often experience fatigue, sadness, or a lack of motivation, these habits might be to blame.
Table of Contents
- Using your phone before bedtime
- Neglecting physical activity
- Skipping breaks at work
- Impulse shopping
- Failing to set boundaries
- Spending too much time on screens
- Neglecting self-care
Using your phone before bedtime
Many people scroll through social media or watch videos on their phones before going to sleep. The blue light emitted by screens suppresses melatonin production the hormone responsible for regulating sleep. This can lead to difficulties falling asleep, lower sleep quality, and increased fatigue the next day.
To improve your nighttime routine:
- Stop using electronic devices 30 to 60 minutes before bed.
- Engage in relaxing activities such as reading, journaling, or meditating.
- Consider making your bedroom a phone-free zone and use a traditional alarm clock instead.
Neglecting physical activity
Busy schedules make regular exercise challenging, but a sedentary lifestyle increases stress, lowers energy levels, and negatively impacts mental health. Physical movement triggers the release of endorphins, which help improve mood and reduce anxiety.
You don’t need intense workouts to stay active. Instead:
- Take short walks throughout the day.
- Do quick stretching exercises or a 5-minute workout.
- Try low-impact activities like yoga or tai chi.
Skipping breaks at work
Whether working in an office or remotely, many people push through the day without taking breaks. Skipping breaks doesn’t increase productivity it leads to mental exhaustion and burnout. Regular short pauses help reset the brain and improve focus.
Effective break strategies include:
- Stepping away from your screen every 90 minutes.
- Going for a brief walk outside.
- Drinking water or stretching to refresh your body and mind.
Impulse shopping
Buying unnecessary items can give a temporary dopamine boost, but impulse purchases often lead to financial stress and clutter, which increase feelings of overwhelm.
To control impulse spending:
- Follow the 24-hour rule: wait a day before making a non-essential purchase.
- Unsubscribe from marketing emails and remove shopping apps from your phone.
- Stick to a shopping list to avoid unnecessary purchases.
Failing to set boundaries
Overcommitting to work, relationships, or responsibilities can lead to exhaustion. Saying "yes" too often may cause stress, resentment, and burnout.
To set healthy boundaries:
- Prioritize tasks that align with your values.
- Learn to say “no” without guilt.
- Schedule time for yourself to recharge.
Spending too much time on screens
Excessive screen time is linked to mental fatigue and reduced concentration. Constant exposure to digital content can increase anxiety, disrupt focus, and make it harder to stay present in the moment.
To reduce screen time:
- Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
- Set screen time limits and take tech breaks during the day.
- Engage in offline activities such as hobbies, reading, or outdoor walks.
Neglecting self-care
Ignoring personal well-being can leave you feeling drained. Self-care is essential for maintaining emotional balance and resilience. It doesn’t have to be expensive or time-consuming small, mindful activities can make a big difference.
Ways to practice self-care:
- Take 5 minutes daily for deep breathing or journaling.
- Prepare and enjoy healthy meals that make you feel good.
- Dedicate time to hobbies or creative activities that bring joy.
How long does it take to change a habit?
Breaking old habits isn’t an overnight process it requires consistency and patience. Research suggests that it takes between 30 to 60 days to fully adopt a new habit. At first, it might feel challenging, but that’s normal.
To successfully replace bad habits:
- Start small and focus on gradual improvements.
- Allow flexibility progress matters more than perfection.
- Celebrate small wins along the way.
Every positive change, no matter how small, contributes to better mental and physical well-being.