These unhealthy habits can drain your energy and leave you struggling.
Most people realize they have some bad habits; what they don’t know is how deeply these behaviors are to their personal wellness – and their energe reserves. Energy is everything when it comes to getting through your day. Whether you’re dealing with the demands of work or family, feeling drained can turn simple tasks into mountains. Identifying and dropping some of these energy-zapping toxic habits makes a big difference.
How widespread is the problem of making these mistakes that deplete us of our physical and mental well-being?
Look to the Certified Health Coach Industry
According to one estimate, the Certified Health Coach industry in the United States is a rapidly growing sector, currently valued at approximately $7.8 billion as of 2024. This industry is expected to continue expanding at a rate of 4.4% per year, potentially reaching $9.17 billion by 2028.
The growth is driven by increasing consumer demand for answers, with over 140,000 health coaches active across the country. These professionals focus on weight management, chronic disease prevention, and overall wellness of humans.
This article will focus on several harmful, unhealthy habits that have become prevalent over recent years.
12 Toxic Habits: The First Step Is Becoming Aware of the Issue
Could a small behavior change or two help you develop happiness-forming habits and give you a boost?
Read on and consider these bad habits – are they causing harm to your well-being?
1. Overcommitting Yourself
It’s easy to say “yes” to everything—work projects, social events, or even favors for friends. But piling too much on your plate can leave you spread thin. When your time is divided among too many tasks, none of them get your full attention. This constant juggling can wear you out before you’ve even tackled the big stuff.
Learn to say “no” when your schedule is full, and prioritize tasks that are most important to you. When you set these boundaries, let the person know that while you support them, you must also honor your commitment to healthy choices.
2. Neglecting Sleep
Sleeping is your body’s way of recharging. But too many people sacrifice their shuteye for work, entertainment, or scrolling through social media. Missing out on quality sleep means starting your day tired. Over time, this habit can lead to serious fatigue that’s hard to shake.
Set a consistent sleep schedule and create a bedtime routine to improve the quality and duration of your sleep.
3. Failing to Eat Well
Grabbing fast food or skipping meals might seem convenient, but these habits can backfire. Your body needs fuel to keep going, and when you feed it junk or nothing at all, your energy levels crash.
Eating balanced meals, full of nutrients, keeps you energized and focused.
Plan balanced meals with plenty of fruits, vegetables, and whole grains to fuel your body throughout the day.
4. Avoiding Exercise
It might sound strange, but avoiding exercise can make you more tired. Physical activity boosts your pep by improving circulation and delivering oxygen to your cells. Even a short walk can do wonders for your stamina. When you skip exercise, you miss out on that natural boost.
Start with simple exercises like walking or stretching, and gradually increase your activity level to boost your energy.
5. Constant Stress Makes Every Day Feel Like a Bad Day
Stress is like a slow drain on your entire system. Whether it’s work-related or personal, stress keeps your mind and body on high alert, burning through your energy reserves. Many are suprised to know that it can also damage the immune system, leaving them more likely to get sick.
Stress is literally making you sick and tired.
Finding ways to manage stress—like meditation, deep breathing, or even taking a break—can help you conserve energy for when you really need it.
6. Overuse of Technology
We live in a connected world, but constantly being online or checking your phone can drain you. The blue light from screens disrupts your sleep, and the notifications keep your brain on alert.
Set limits on screen time, especially before bed, and unplug regularly to give your mind a rest.
7. Negative Self-Talk
Your inner voice has a lot of power. When you’re constantly criticizing yourself or doubting your abilities, it can lead to depression. Replacing negative thoughts with positive ones can make a big difference in how you feel.
Challenge negative thoughts by focusing on your strengths and practicing positive affirmations.
8. Skipping Break Time
Powering through the day without taking a break might seem like a good idea, but it’s not. Your brain and body need downtime to recharge. Ignoring this need can leave you feeling sluggish and unproductive.
Schedule short breaks throughout your day to relax and recharge, even if it’s just for a few minutes.
9. Procrastination Decreases Health
Putting things off holds you back, even when you’re not actively thinking about it. This habit can lead to stress, fatigue, and anxiety.
Best strategies include tackling tasks as they come can help free up mental space and keep your energy levels steady.
10. Holding Onto Grudges
Hanging onto anger or resentment can be exhausting. It’s like carrying a heavy weight that only gets heavier over time. Letting go of grudges frees up your emotions that you can use for more positive things.
Practice forgiveness by focusing on the benefits of letting go onf the past and freeing up energy for more positive experiences. Forgiveness isn’t always easy, but it’s worth the effort.
11. Lack of Routine
Without a regular routine, your days can feel chaotic and draining. Routines help create structure, making it easier to manage your time and space.
Set a morning routine that sets the tone for your day and a bedtime routine that helps you wind down.
12. Drug or Alcohol Abuse (and Smoking Cigarettes)
Relying on drugs or alcohol to cope with stress or unwind can drain your energy more than you realize. While you might feel a temporary boost or escape, the long-term effects can be devastating.
Substance abuse disrupts your sleep patterns, depletes your body’s nutrients, and takes a toll on your mental and physical health.
Quitting this cycle is challenging, but seeking help can restore your energy. Seek professional help. Smokers or those struggling with drug addictions can find success under the guidance of a licensed therapist.
Quit These Toxic Habits and Take Small Steps to a Healthier, Happier Life
Breaking these toxic habits might take some effort, but the payoff is worth it. When you protect your energy, you’ll find that you have more of it to tackle whatever comes your way—whether it’s a big deadline at your job or just getting through a busy day. That’s a reward worth putting in the hard work of swapping toxic habits out for healthier choices.
She has a B.S.Ed. in Secondary Education/English and a Spanish Minor. In addition, she holds a Certificates in Natural Health and Herbology from accredited programs. She pursued these natural wellness certifications due to her love for herb gardening.
Despite freelancing to make a living, her love is "all things home."
Deborah grew up in a family that grew a large vegetable garden and a fruit orchard, helping her parents pull weeds and can home-grown foods as part of her childhood. In fact, she had no idea that she could purchase veggies and fruits in pre-packed steel cans until she went to college and made a food run.
Today, she lives in Bertie County, North Carolina, an agricultural rural area with more chickens than people. She lives with her husband and two rescue pets a sweet toy fox terrier and a cat who showed up one day and moved into the house. Together, they enjoy DIY projects, furniture refinishing, gardening, and canning.
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