7 daily habits that waste 90% of your time and energy in life, according to psychology

Ever feel like you’re constantly busy but never truly getting anywhere? Like no matter how much effort you put in, you’re stuck in an endless cycle of exhaustion, distraction, and unfinished tasks?

The truth is, most of us don’t lose time and energy in big, obvious ways—we waste them in small, daily habits that quietly drain us without us even realizing it.

Psychology shows that certain behaviors eat away at our productivity, focus, and mental clarity, making it harder to reach our goals and enjoy life.

The worst part? Many of these habits feel harmless or even necessary, which is why we keep doing them.

If you want to reclaim your time and energy, start by recognizing these seven everyday habits that could be holding you back.

1) Procrastination

We’re all guilty of it. That “I’ll do it later” mentality that keeps us from getting things done.

Procrastination is a notorious time-waster. It’s a habit that lurks in the shadows, waiting for the perfect moment to strike – usually when we have something important to do.

According to psychology, we procrastinate because our brains are wired to prioritize immediate satisfaction over long-term rewards. This explains why it’s so much easier to choose to do pleasurable tasks now and push the tough ones back.

But here’s the catch. Procrastinating doesn’t just delay your tasks; it drains your energy. The stress and guilt of unfinished work can take a toll, leaving you feeling exhausted and overwhelmed.

So, next time you’re tempted to put something off, remember the hidden cost. It’s not just about time – it’s also about your energy.

2) Multitasking

Now, this might surprise you, especially in our fast-paced world where juggling multiple tasks at once is often seen as a skill.

I used to pride myself on my ability to multitask. I thought I was being efficient by answering emails while on a conference call, or drafting a report while having lunch.

According to research, however, this is a big misconception.

Multitasking, in reality, is a massive energy drain. Our brains are not designed to focus on multiple things at once.

Instead of saving time, it actually takes us longer to complete tasks and the quality of our work often suffers. Our productivity can decrease by up to 40%!

I noticed this myself when I realized my multitasking habit was leading to more mistakes and less productivity. Now, I make a conscious effort to focus on one task at a time and the difference is incredible.

If you’re like the old me who thought multitasking was helping me save time – think again. It could be one of those daily habits wasting your precious time and energy.

3) Neglecting physical activity

Physical activity is often one of the first things to go when our schedules get busy. We might think we’re saving time by skipping the gym or opting for the elevator over the stairs.

However, studies show that regular physical activity actually boosts our energy levels and enhances our cognitive abilities. People who engage in regular physical activity have more energy and greater feelings of well-being compared to those who are less active.

As hard as it is to get going, it’s worth making time for that quick jog or yoga session. Not only will it benefit your physical health, but it can also make you more productive and energized in other areas of your life.

4) Overloading on digital devices

In our digital age, it’s easy to get lost in a sea of screens. Whether it’s scrolling through social media, binge-watching TV shows, or checking emails – our lives revolve around digital devices.

But here’s the kicker, spending too much time on these devices can be a major time and energy zapper.

Staring at a screen for hours on end can cause eye strain, headaches and can even affect your sleep. The blue light emitted by screens can interfere with your body’s natural sleep-wake cycle, making it harder to fall asleep and leaving you feeling drained the next day.

Try to limit your screen time. Take regular breaks, especially in the evening, to give your eyes (and mind) some well-deserved rest.

It may seem counterintuitive, but stepping away from the screen could actually save you time and energy in the long run.

5) Perfectionism

I have to admit, this is a tough one for me. I’m a self-confessed perfectionist. I’ve always believed in giving my best in everything I do, and often that translates to wanting everything to be flawless.

While striving for excellence is good, the pursuit of perfection can be exhausting and time-consuming. Most times, it leads to a cycle of constant revisions and never feeling satisfied with the end result.

Psychologists suggest that perfectionism can lead to stress, burnout and even mental health problems like anxiety and depression. It’s a habit that demands a lot of energy, leaving little for other important aspects of life.

The key here is learning to embrace imperfections and understanding that making mistakes is part of the journey. It’s about progress, not perfection.

This mindset shift has been challenging for me, but it’s made a huge difference in how I manage my time and energy.

6) Neglecting self-care

It’s easy to forget about self-care when you’re juggling multiple responsibilities. The irony is, the busier we are, the more we need those moments of self-care.

According to psychology, neglecting self-care can lead to chronic stress, burnout, and a general decline in health. It’s a habit that doesn’t just waste time and energy; it can steal joy from your life.

Self-care doesn’t have to be extravagant or time-consuming. It can be as simple as taking a few minutes each day to meditate, reading a book, or even enjoying a cup of tea in silence.

Taking care of yourself isn’t selfish. It’s necessary. And it’s one of the best investments you can make for your time and energy.

7) Saying ‘yes’ too often

This is something that can be hard to admit, but many of us are guilty of it. We say ‘yes’ to almost everything, from extra work tasks to social commitments we’re not really interested in.

The desire to please others or fear of missing out can often lead us to overcommit, leaving us with little time or energy for ourselves.

Unfortunately, like many other things on this list, this habit can also lead to burnout and stress. You might indeed get more done, but at what cost?

Spreading yourself too thin means your time and energy are constantly being pulled in different directions, leaving little room for what truly matters to you. Instead of feeling accomplished, you end up exhausted, resentful, and running on empty.

The problem isn’t just the number of commitments—it’s that every unnecessary “yes” takes away from something more meaningful.

Whether it’s your personal goals, rest, or simply having space to breathe, learning to say “no” isn’t about being selfish; it’s about protecting your well-being.

The more intentional you are with your time, the more energy you’ll have for what actually moves your life forward.

Final thoughts: It’s about balance

At the end of the day, how you spend your time and energy determines the quality of your life.

The habits that drain you often go unnoticed until they’ve already taken a toll on your productivity, well-being, and peace of mind.

But the good news? Once you recognize them, you have the power to change them.

Small adjustments—setting boundaries, eliminating distractions, and being more intentional with your daily choices—can make a huge difference. Instead of feeling constantly drained and behind, you’ll start to regain control, focus, and energy for the things that truly matter.

The key isn’t just doing more—it’s doing what actually moves your life forward.

So take a moment to reflect on your daily habits. Which ones serve you? And which ones might be silently siphoning your time and energy? The answers might just lead you towards a more balanced and fulfilling life.