I remember back when I was running my first startup. My typical day started before sunrise and ended sometime in the late evening. I was glued to my phone and perpetually saying “yes” to every request that came my way.
It felt productive in the moment—like I was a real ‘go-getter’, juggling a dozen important tasks at once. But I was also drained, anxious, and not enjoying any of my free time(not that I had much of that). Sound familiar?
A lot of us don’t realize we’re harboring these little habits that slowly chip away at our energy. Over time, they can completely wear us down and wreck our sense of balance.
If you’re looking to reclaim some headspace, here are five habits you might want to address.
01. Saying “yes” when you should say “no”
“If you don’t prioritize your life, someone else will.” – Greg McKeown
I used to believe that refusing someone made me look weak or rude. But every time I said “yes” to something I didn’t want to do, I was basically saying “no” to something else—usually my own downtime or genuinely important tasks.
Trust me, over-committing is an easy way to burn out. We think we can handle it all, but we’re only human.
When you keep saying “yes” to tasks, social events, and extra work you can’t realistically take on, your energy and enthusiasm drop. Ultimately, you’re drained, resentful, and left with minimal time for friends, family, or even just a calming moment on your own.
02. Letting digital distractions take over
Ever notice how you pick up your phone to check a text message or see a notification, and then 45 minutes vanish in a blur of scrolling?
Well, I’d be willing to bet you are not alone. According to some sources, people check their phones an average of 58 times a day and spend more than 3 hours looking at their little screen.
Isn’t it wild how something so small can suck us into a time warp? One second you’re responding to an email, and the next you’re lost in a scroll-fest of cat videos or random rants on social media.
For me, mindless phone use was like leaving a tap dripping all day. It might not flood your house in an hour, but over time, you’ll have quite the mess to clean up. The same goes for your mental bandwidth.
03. Failing to schedule real downtime
Have you ever said, “I’ll relax after I finish this project,” but then you never actually get to that “after” part?
Related Stories from SmallBizTechnology
I used to think taking a break in the middle of a hectic schedule would derail my productivity. In truth, skipping downtime is like never taking your car in for maintenance and expecting it to run flawlessly forever.
As Dr. Lucas D. Shallua has noted, “Rest is not a luxury; it is a necessity. Take the time off to replenish your energy and recharge your soul”. Basically, it’s essential if you want to operate at your best.
The problem is many people half-rest by scrolling through social media or watching Netflix while also working on their laptop. That’s not real downtime. A true break means unplugging, getting outside, taking a walk, or doing something that genuinely helps you recharge.
04. Keeping vague personal and work boundaries
It’s so easy to let lines blur. You check emails at 10 p.m. or respond to work messages on Sunday morning. Before you know it, your entire life revolves around your job.
- If your so-called friends only call you in crisis, they might be using you—watch out for these 8 unmistakable red flags - Small Business Bonfire
- 10 daily habits of lower middle class people who will never be rich - Small Business Bonfire
- 7 small habits that instantly make you look like you’re lower-middle class - Global English Editing
And even if you love your work, constantly being “on” is guaranteed to drain your energy.
Structuring your life so you’re not perpetually operating under stress is crucial. Part of that structure is having defined work periods and equally defined personal time.
Whether that means logging off after a certain hour, saying no to weekend work, or designating specific days for personal hobbies—those boundaries matter. If you never shut off the work switch, you’re basically inviting burnout to set up camp in your brain.
05. Not getting consistent, quality sleep
We hear about sleep all the time, but I’d argue it’s because we still don’t prioritize it enough.
I’ll admit, I was once guilty of this, too. I used to run on five or six hours, telling myself I’d be fine. But then I’d wonder why my thoughts felt cloudy or why my mood was terrible by the afternoon.
Science keeps confirming what we already know deep down: lack of sleep plays havoc with everything— including our focus and learning. This only slows down our productivity and often means struggling to get things done in a reasonable time.
Even Warren Buffett values rest. While he hasn’t written any bestsellers on the topic (that I know of), he’s known to keep a routine that ensures he’s well-rested to make clear-headed decisions. If someone as busy as Buffett can make time for proper rest, the rest of us have no excuse.
Wrapping up
These habits might seem harmless at first. I certainly thought so, especially when I was juggling multiple projects and trying to impress everyone. But they sneakily suck your energy, day after day, making it nearly impossible to strike the balanced life so many of us crave.
The good news is that each one can be addressed with small, intentional changes. Practice saying “no” when you need to, set firm boundaries between work and personal time, and make downtime and quality sleep as sacred as any important meeting.
When you start cutting out these subtle, draining behaviors, you free up precious mental space. You start having the energy to invest in the relationships and hobbies that actually fulfill you. You build the resilience to handle challenges without feeling completely deflated.
Until next time, friends.
Feeling stuck in self-doubt?
Stop trying to fix yourself and start embracing who you are. Join the free 7-day self-discovery challenge and learn how to transform negative emotions into personal growth.