5 Daily Habits That May Be Dragging Your Energy Down

5 Daily Habits That May Be Dragging Your Energy Down

Are you tired of feeling tired? We all go through seasons of life that may be more draining than others. If you’re feeling exhausted all the time, you are definitely not alone. Whether it’s due to added responsibilities, the holidays, an increased workload, seasonal changes… your daily habits can contribute a significant amount to your energy throughout the day.

Read on to learn which daily habits may be dragging you down and exactly what to do about it. I won’t just tell you what’s zapping your energy, but instead also provide some tips to help you incorporate daily habits that will improve your energy. Why? Because Coach K wants you to feel your best! Duh?

#1: Inadequate Sleep

This one sounds like a no-brainer. When I say inadequate sleep, let’s get specific… this means sleeping late or waking up too early. I understand some of you have jobs or kids that require you to wake up at a certain time, but can you optimize your sleep schedule to get in 7-8 hours per night. I had a client who was waking up extra early to workout in the morning and only getting 4-5 hours of sleep. I commend her commitment to being active, but you can imagine how tired she was all the time. Sleep is one of those underrated sleep habits. Sleep affects your energy levels drastically. When you’ve slept poorly, you will more likely reach for the carbs or caffeine for an energy pick-me-up, which then can suck your energy even further… which leads me to my next point.

Create a wind down routine. Maybe this involves powering down electronics, playing some soothing music, sipping on some warm herbal tea, a self-care face mask or reading a good book. Set an alarm to remind you when it’s time to wind down and get to bed early enough to get a good 7-8 hours.

#2: Too much caffeine

Are you a big coffee drinker? Like are you one of those people who first thing in the morning makes a nice cup of joe? If so, you’re not alone! Coffee is the #2 most consumed beverage in the world (after water). Yes, caffeine can provide a much-needed energy boost. However, too much can actually be the cause of low energy.

It takes about 45 minutes for caffeine to be absorbed into our body, which explains the rapid energy boost. However, having it too late in our day can cause our energy levels to crash. Sound familiar?

The chemical adenosine affects our sleep-wake cycle. Adenosine binds to receptors in our brain preparing us for sleep. When caffeine is present in our bodies, adenosine receptors bind to caffeine instead, which tricks our body to be awake (energy spike). Once the caffeine wears off, adenosine can then connect to the receptors and we feel a sudden energy crash.

Also if you drink your coffee with a spoonful or more of sugar, you get an even bigger energy crash! Sugar works similarly in causing a blood sugar rollercoaster - a huge rapid spike and then a crash. The crash not only affects our energy but it also affects our mood, anxiety, and hunger cravings.

If you’re a huge coffee lover, don’t worry…I’m not saying you can’t have it. To avoid disrupting your sleep, try to stick to caffeine consumption only in the mornings. For those of you who notice that your cup of coffee is having you crash later, you may want to consider swapping it out with a slow-releasing caffeine beverage like Matcha. An amino acid, L-theanine, which is found in matcha, is known to slow down the release of caffeine so you have a longer lasting energy boost without the crash and also provide a sense of calm. (The matcha I use everyday is Tenzo because it’s clean and organic. You can use my code TENZOKFIT for a discount.)

#3 Eating Low Energy Foods

Food is fuel! It is meant to provide us with sustained energy. However, not all food is created equal. I like to teach my clients about high energy foods (foods that give us energy) vs. low energy foods (foods that drain us of energy). Think processed, sugary, and artificial foods. They may provide an immediate spike in energy but they end up causing a crash, resulting in low energy, later.

Processed and packaged foods high in sugar are typically are lacking fiber, fat, and protein, which are key in slowing down the absorption of sugar. Too much sugar without the necessary fiber will lead to more sugar cravings and so the cycle continues. (Click the button below to get my sugar detox ebook).

Instead, what your body really needs are nutrient-dense, high energy foods like colorful fruits and vegetables, fiber-filled carbohydrates, and protein-rich foods like seeds, legumes, and lean meats. A healthy balanced plate contains protein, healthy fats, and complex carbs. Try starting your day with whole grain toast with avocado and eggs or overnight oats with chia seeds, almond butter, and berries. A balanced blood sugar stabilizing meal will make sure you stay satiated and energized for longer and set the tone so you’re not reaching for sugar all day long. (Click the button below to get my 5 Ingredient Recipe Pack).

Here are some healthy swaps to help you throughout the day:

• Swap out white rice for a complex carb like quinoa or sweet potato.

• Instead of a cookie, opt for 70% unsweetened dark chocolate with a handful of nuts.

• If you like crunch, swap out chips and crackers for carrots and sliced bell peppers.

#4 Too much screen time

We are on our phones all freakin’ day and even at night! Do you ever find yourself in bed scrolling through social media? No wonder we can’t fall asleep earlier. Screens (this includes phones, tablets, computers, TVs) emit something called blue light. Blue light suppresses the production of melatonin, our sleep hormone, and can reduce the amount of time we spend in REM sleep. The more REM sleep you have, the better quality of sleep you have and the more well rested you feel the next day.

If you work on a computer all day, try to take intentional, frequent breaks. My apple watch reminds me to stand once an hour and that is a great time to get up from my desk and walk around to get the blood pumping. It’s not only beneficial to reduce screen time, but it gives your neck and eyes a break as well as improves productivity.

For those of you who need to use electronic devices before bed, you may want to consider investing in blue light blocking glasses or setting your phone to night mode or just reducing the time right before bed.

#5 Not effectively managing stress

These days, being constantly stressed seems like the new norm. We have stress from work, home, relationships, social media, the pandemic, the list goes on. Too much stress can become problematic and affect our energy levels, mood, and our entire life. We can’t avoid all sources of stress, however there are ways to help control it.

Here are some ideas:

• Journaling - Getting thoughts out on paper can free your mind of precious mental real estate so you can come to quick and creative solutions rather than stressing about issues. (Click here for 21 days of Journal Prompts to get you started)

• Meditation - a moment to quiet the mind’s chatter, breathe, and be in the present moment

• Decluttering your workspace - clutter in our environment is known to cause stress and clutter in our minds. Tidy up and notice how your mood changes.

• Doing what you love - we deserve to have fun and do what we love, yet so many of us work nonstop and forget to do this on the regular. Schedule time each week to do something you love - whether it’s a hobby, hanging out with a friend or watching a show.

• Working out - exercise is a great way to blow off steam. It gets the endorphins going and is great for your health as well. (Click here for tips on fitting on workouts on busy days.)

There you have it… 5 habits that may be dragging your energy down and how you can work on them so you can feel your best! Choose the one that needs the most attention and you feel is doable for you! I’m cheering you on. Some people think it’s normal to feel tired all the time… it’s not. You don’t have to feel that way. You can make some healthy tweaks to improve your energy levels.

I hope this list helps you and, if you want more accountability and support so you can achieve all of your health and wellness goals, then click the button below to schedule a time to chat with me 1:1. I can help you strategize a plan so you can feel awesome and look great now!

Sending you all the healthy energetic vibes!!! If you found this useful, please share this with a friend!

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