Daily Things You Do That Could be Tiring You Out

Our daily routines shape our productivity, mood, and long-term health. However, some habits—though seemingly harmless—can quietly sap our energy and affect our work performance. Whether you follow a strict routine or have a more flexible approach to your day, being aware of these energy-draining behaviours can help you make healthier choices.

1. Oversleeping

It’s tempting to “catch up” on rest after a demanding week by sleeping in, especially on weekends. However, consistently sleeping far beyond the recommended 7–9 hours can disrupt your body’s natural sleep-wake cycle. Instead of feeling refreshed, you may wake up groggy and fatigued.

Oversleeping reduces your body’s natural movement time, which can lead to stiffness and muscle discomfort. Your body is designed to wake naturally once it has had enough high-quality sleep—excess hours often signal poor sleep quality, not extra rest. Establishing a consistent bedtime and wake-up time can improve your energy levels throughout the week.

2. Constantly Trying to Put Your Best Foot Forward

In customer-facing or service-oriented roles, putting on a cheerful face is part of the job. But constantly suppressing your true emotions to maintain a positive front can be emotionally and mentally exhausting. This phenomenon, sometimes called emotional labor, can leave you drained long after your shift ends.

While professionalism matters, it’s equally important to allow yourself moments to decompress. Incorporate short mindfulness breaks, practice deep breathing exercises, or take quiet time during your lunch break to recharge your mental and emotional energy.

3. Sitting for More Than Three Hours at a Time

Long periods of sitting have been linked to serious health risks such as cardiovascular disease, obesity, and musculoskeletal issues. In fact, health experts have compared the dangers of prolonged sitting to those of smoking.

If your job requires you to work at a desk for extended periods, set a reminder to stand, stretch, or take a quick walk every hour. Better yet, consider using an adjustable standing desk so you can alternate between sitting and standing to maintain healthy blood circulation and posture.

4. Drinking More Than Two Mugs of Coffee Daily

Coffee can be an excellent energy booster, but overconsumption—especially in the afternoon—can interfere with your circadian rhythm, making it harder to fall asleep at night. The result? A cycle of poor sleep and greater fatigue.

If you need a beverage in the afternoon, try switching to herbal tea, sparkling water, or fresh juice. This will keep you hydrated and refreshed without overstimulating your nervous system.

5. Social Media Overload

According to GlobalWebIndex, the average adult spends nearly two hours daily on social media. While a quick scroll might seem harmless, constant exposure to online content can lead to mental fatigue, information overload, and reduced productivity.

Unless social media is essential for your work, limit your usage by setting app timers or using website blockers during work hours. Replace some of that time with offline activities like reading, walking, or stretching.

6. Excessive Phone Usage

Beyond social media, excessive phone use for calls, messages, and notifications can disrupt your focus and rob you of rest time. The “always-on” culture blurs the line between work and personal life, leaving you mentally exhausted.

Protect your downtime by silencing notifications during non-work hours and setting clear boundaries with colleagues or clients. Reserve your attention for urgent matters and schedule less important calls during designated times.

7. Inefficient or Unnecessary Work Meetings

Not all meetings are productive. Some could easily be replaced by a concise email or shared document. Poorly planned meetings waste valuable time and mental energy, contributing to decision fatigue and workflow interruptions.

Before scheduling a meeting, ask yourself: Can this be handled via email or chat? If not, create a clear agenda to ensure the discussion remains focused and efficient.

8. Sleeping Late

Binge-watching your favorite series or getting lost in a great book might feel harmless, but sacrificing your sleep hours leads to sluggish mornings, reduced concentration, and long-term health consequences.

Aim to keep your bedtime consistent, even on weekends. If you want to indulge in late-night activities, schedule them earlier in the evening or on days when you can sleep in without disrupting your weekly rhythm.

Final Thoughts

Energy is one of your most valuable resources—and often, it’s the small daily habits that determine how much of it you have to spend. By identifying and adjusting these eight behaviours, you can reclaim focus, improve productivity, and maintain better overall well-being.

If your work environment demands long hours at a desk, investing in ergonomic solutions like adjustable standing desks or ergonomic office chairs can help minimize fatigue and keep you comfortable. Visit AnthroDesk.ca to explore high-quality, health-focused office solutions designed to help you work smarter, healthier, and more efficiently.