17 Toxic Habits That Drain Your Energy And How to Stop Them

Do you ever feel like you’re constantly running around in circles but accomplishing nothing?

It might be time to reevaluate your daily habits because they may be draining your energy without realizing it.

The reality is we all have certain behaviors we form over time, which can deeply harm and deplete us of much-needed energy.

In this article, you’ll discover 17 toxic everyday habits that drain your energy.

Once you identify the biggest ones in your life, you can take action to make changes for a happy and healthy life with more energy.


We all have bad habits, but some of the worst habits drain your energy and leave you miserable
Identifying the most toxic habits will allow you to take action in stopping them
When you replace these habits with good ones, you will have more energy, motivation, and success in life

17 Toxic Habits That Drain Your Energy

#1. Overthinking

toxic habits that drain your energy
Photo Credit: ikostudio via Deposit Photos.

Certain habits can cause more harm than others.

One of the worst bad habits people have is overthinking, which can lead to increased anxiety and stress.

Constantly questioning and doubting every action or thought can create a vicious cycle of negativity.

Overthinkers tend to focus on worst-case scenarios, adding to their anxiety.

This habit can be challenging to break, but the first step is recognizing its effects.

By learning to trust yourself and your decisions, you can free yourself from the cycle of overthinking.

When you find yourself ruminating on past events or worrying about the past or future, remind yourself to stay present and focus on the current moment.

#2. Negativity

Negative energy is a destructive force that can quickly take over our lives, leaving us emotionally drained and demotivated.

It’s easy to get trapped in a cycle of negativity, where all we see are problems and obstacles without hope for solutions.

We need to become more mindful of our thoughts and emotions to break free from projecting negativity.

Focusing on the positive aspects of our lives and choosing to see the good in every situation can cultivate a more optimistic outlook and improve our overall well-being.

#3. Taking Things Personally

We’ve all been there before: someone says something that rubs us the wrong way, and suddenly, we feel personally attacked.

Constantly feeling offended by what others say or do is exhausting and can make you feel like you’re always on edge.

The truth is people will say and do things that don’t align with our beliefs or values.

It’s important to remember that their actions are a reflection of them, not us.

Instead of getting caught up in other people’s opinions, focus on what you know to be true about yourself and your own values.

When you step back and let go of the need to control others, you’ll feel happier, which will help you with motivation.

#4. People Pleasing

Constantly striving to please others is a trap that many of us fall into.

While it may seem like a noble trait, people-pleasing is one of the unhealthy habits that can make you feel bad.

When we prioritize the opinions and desires of others above our own needs, we sacrifice our well-being for the sake of others’ happiness.

The constant need to seek validation and approval from others can lead to a never-ending cycle of anxiety and stress.

By stopping to try to please others, you will not only feel more empowered, but you will also be able to make a more significant impact on those around you.

#5. Holding Grudges

Holding grudges can feel satisfying in the moment, giving us a temporary sense of power and validation.

However, this habit is toxic and can have long-lasting effects on our well-being.

When we hold onto anger and resentment, we allow negativity to fester within us, draining our energy and clouding our judgment.

Instead of focusing on positive growth and development, we become stuck in a cycle of bitterness and other negative emotions that can ultimately harm our relationships and overall mental health.

Letting go of grudges is not always easy, but it can be a powerful tool for finding peace and healing.

By freeing ourselves from resentment, we open ourselves up to a brighter future full of hope and positivity.

#6. Lack of Sleep

woman on cell phone in bed
Photo Credit: elenathewise via Deposit Photos.

Have you ever woken up feeling completely drained, drowsy, and unmotivated?

You might blame it on the countless demands of your daily routine or the stress of your hectic schedule, but have you ever considered the importance of a good night’s sleep?

Lack of sleep is one of the most insidious habits that can plague your energy levels, both physically and mentally.

Sleep is a critical part of a healthy lifestyle, yet many people don’t prioritize it.

When you’re short on sleep, your brain and body do not have enough time to rest and recharge, leading to a cycle of exhaustion that can be hard to break.

Not only will you always feel tired with a low energy level, but you will also make poor decisions in other areas of life.

If you want to revitalize your energy levels, prioritize your sleep and give your body the rest it deserves every night.

#7. Poor Diet Choices

Not getting enough sleep is also why many people lack a healthy diet.

When you are tired and can’t focus, choosing processed foods over healthy foods is easy.

The problem is this is a vicious cycle.

The unhealthy foods you eat usually contain too much sugar, which spikes your blood sugar and energy level before crashing down again.

Most people then reach for more bad food, which repeats the cycle.

By making healthier food choices, we can improve our overall well-being and avoid the negative consequences of a poor diet.

#8. Excessive Social Media Usage

Social media has become an integral part of our daily lives, and there’s no denying its endless entertainment and connection possibilities.

Scrolling through social media platforms for hours on end can leave us feeling drained and disconnected from reality.

It’s easy to get lost in the sea of never-ending information, memes, and content, which can ultimately lead to burnout.

Social media overuse can also lead to low self-esteem, as we often compare ourselves to others and their seemingly perfect lives.

A better option is limiting your daily social media consumption and avoiding it before bed to encourage better sleep.

#9. Failing to Set Boundaries

One of the most damaging habits we can fall into is failing to set boundaries.

Whether it’s with our time, energy, or relationships, it’s incredibly easy to let others take advantage of us when we don’t establish our limits.

But the consequences of this habit can be severe.

All too often, it leads to a constant feeling of exhaustion and burnout.

We find ourselves giving more and more of ourselves, with no time or resources left for things that matter to us.

The truth is, setting boundaries isn’t just important for our personal growth, it’s essential for our mental and physical well-being.

When we learn to say no and protect our time and energy, we can finally start living on our own terms.

#10. Maintaining Toxic Relationships

Unhealthy relationships can quickly drain your energy and leave you feeling emotionally and physically depleted.

When you’re involved in an unhealthy or harmful relationship, it can be challenging to recognize the signs and take steps to make effective changes.

You might find yourself constantly feeling anxious, stressed, or unsupported, which can manifest as physical symptoms like headaches, fatigue, and insomnia.

Toxic relationships can also hurt your self-esteem, leaving you doubting your worth and value as a person.

It’s critical to recognize when a relationship is causing more harm than good and take steps to distance yourself from toxic people.

#11. Inadequate Exercise

Regarding self-care routines, it’s easy to overlook the importance of being physically active.

However, failing to make physical activity a part of your daily routine can lead to a vicious cycle of feeling drained and lacking energy.

Regular exercise boosts mood, energy levels, and overall health, making it a habit you can’t ignore if you want to feel your best.

While many people cite a lack of time as a reason not to workout, know you only need 20-30 minutes.

By rearranging your daily habits, you should be able to find the time, even if it is a quick walk outside.

The fresh air will do wonders for your mood and motivation moving forward.

#12. Dehydration

drinking glasses of water
Photo Credit: Deposit Photos.

Water is essential to living, yet many forget to stay hydrated.

From busy work schedules to social obligations, it can be easy to forget to drink water without even realizing it.

When we’re dehydrated, our energy levels take a major hit.

We feel tired, irritable, and less productive. Many times you will mistake a craving for fluid as hunger and eat.

Even worse, chronic dehydration can even impact brain function.

Proper hydration is vital to keeping our bodies functioning at their best, so drink enough water daily to avoid this toxic habit’s harmful effects.

#13. Nutrient Deficiencies

Our bodies require various vitamins and minerals to function properly, maintain good health, and keep energy levels up.

Any imbalance in this delicate ecosystem can cause many issues, including lethargy, chronic fatigue, and general malaise.

We often think of toxic habits as being related to external substances such as alcohol or drugs, but what we eat or don’t eat daily can be just as damaging.

Ensuring that we’re getting a balanced intake of vitamins, minerals, and healthy fats isn’t just important for keeping our bodies healthy, it’s necessary for living our best lives.

#14. Not Taking an Active Role in Your Life

Taking an active role in your life means proactively addressing your needs, setting and pursuing personal goals, and making decisions that align with your values and desires.

Sadly, many often feel burnt out or drained, even when we haven’t accomplished much.

When we don’t take responsibility for our own lives, we can start to feel like we’re just going through the motions, and this lack of fulfillment can quickly turn into exhaustion.

But being accountable means we have complete control over our life, leading to happiness and satisfaction.

#15. Not Following Through on Your Goals

Have you ever found yourself setting a goal only to abandon it shortly after?

Perhaps you started a new workout routine or committed to eating healthier, but your motivation fizzled out, and you returned to your old ways.

When you consistently fail to follow through on your goals, you send a message to yourself that you lack the discipline and willpower to achieve what you desire.

This can cause a sense of defeat and disappointment, which can ultimately sap your energy and motivation.

To break free from this toxic cycle, it’s important to follow through on your goals, no matter how challenging they may seem.

Doing so will build confidence, create more momentum, and ultimately feel more energized and fulfilled.

#16. Constant Worrying

Worrying can seem like a harmless trait to have, but constantly worrying can make you miserable.

Whether fretting over small details or always anticipating the worst-case scenario, worrying can consume your thoughts and leave you mentally drained.

This habit can cause physical symptoms, too, such as fatigue, headaches, and muscle tension due to the increased production of stress hormones.

While preparing for potential challenges is important, excessive worrying can hinder your ability to enjoy life and make rational decisions.

#17. Not Giving Yourself Time to Relax

In today’s fast-paced world, it’s all too easy to get caught up in a cycle of constant doing, always pushing ourselves to achieve more, accomplish more, and be more.

To some extent, this drive can be a good thing.

It helps us to stay focused and motivated. But when we don’t take the time to rest and recharge, it can quickly become something that leads to low energy levels and unhappiness.

When you’re always on the go, never stopping to catch your breath, it’s only a matter of time before your body and mind start to rebel against you.

Conversely, when you take the time to relax and unwind, you’ll find that your energy levels soar, and you can approach your tasks with renewed focus and clarity.

Final Thoughts

Draining your energy is only the start of the consequences of these toxic habits.

By noting the ones you are guilty of, you can start making changes that will positively impact you.

Not only will you be more productive and happier, but you will be healthier and motivated to achieve more.

The key is taking things slowly.

Pick one habit and work on it until you master it. Then pick another.

Doing this ensures you will succeed at removing these negative habits from your life.

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