We love discussing the habits we should adopt – wake up early, journal, drink water, meditate, grind.
But what if true transformation doesn’t happen by adding to the habits, but rather, by taking away the habits that are quietly draining our energy?
We rarely stop to reflect:
What habits do I need to let go of?
What is draining my energy – when I don’t even know it?
The reality is, you can do everything “right” above ground, and still feel tired, distracted, and disconnected from yourself if you are carrying around energy-draining behaviors beneath the surface.
Subtraction is Self-Care
When we think of self-improvement, we imagine doing more: more planning, more goals, more routines.
But real growth often begins with filtration — identifying what no longer serves you.
Think of it this way:
You can’t pour clean water into a glass that’s already filled with dirty water. You need to empty it first. In life, subtracting what’s mentally or emotionally cluttering your space allows clarity, peace, and true productivity to take root.
When you filter your habits — by observing and eliminating the ones that weigh you down — something incredible happens.
You create space.
Not just in your schedule, but in your mind and your body.
You create leftover time, and that time is essential — it’s where self-connection happens.
MY WAKE UP CALL: FROM TIRED TO AWARE
I remember a time when I felt completely tired. Even after 7 or 8 hours of sleep, I would wake up feeling cloudy and heavy. My eyes burned while I worked, I had trouble focusing, and worst of all, I could not sleep at night — no matter how tired I was / felt.
I sensed something was off, but I didn’t know what.
After several core self-inspections, I understood I was stuck in some very invisible habits that were draining me slowly:
🔸Nonstop phone scrolling – especially first thing in the morning and late at night
🔸Too much coffee – even relying on unreal energy
🔸No movement – not even light stretching or short walks
🔸Working in long and uninterrupted stretches – coupled with no real breaks.
Those things felt normal – even justified – yet they were vandalizing my flow unnoticed.
So I committed to creating some small but firm commitments:
No phone in the first hour of waking.
No caffeine after 2:00 PM.
Stretching for at least five minutes after every work session.
It wasn’t easy, but the results were undeniable.
Within days, my sleep improved.
My energy returned.
My concentration sharpened.
And I didn’t feel like I was dragging my body through the day anymore.
The Sneaky Habits That Drain Us Daily
Here are some of the most common “unseen” habits that many of us carry without realizing their cost:
1. Starting Your Day on Your Phone
The moment we open our eyes, we reach for our phones — social media, emails, messages.
This floods the brain with dopamine spikes and information overload before we’ve even grounded ourselves. It creates an anxious, reactive state from the moment we wake up.
2. Skipping Movement Entirely
Many people avoid physical activity altogether, staying curled up like a panda.
But lack of movement leads to stiffness, poor circulation, and lower energy. Even five minutes of light stretching can uplift your entire mood.
3. Working Without Breaks
Some people work straight through hours of tasks with no mental reset.
It feels productive, but it actually causes mental fatigue, irritability, and slower work in the long run. Your brain needs air — literally and figuratively.
4. Staying Indoors All Day
We underestimate the power of natural light and fresh air. Staying cooped up, especially in artificial light, can mess with our sleep cycles, mood, and focus.
5. Holding Onto Negativity
Whether it’s overthinking past conversations, holding grudges, or self-judgment, emotional clutter drains us more than we realize. Energy isn’t just physical — it’s emotional, too.
6. Forgetting to Hydrate
This is surprisingly common — people simply forget to drink water.
But even mild dehydration leads to fatigue, headaches, and poor focus. You might just need water — not another coffee.
7. Poor Sleep Habits
Inconsistent sleep, exposure to screens before bed, eating too late — all these disrupt deep, restorative rest. And no habit can replace the power of good sleep.
The Power of Conscious Subtraction
Removing one draining habit can sometimes have a bigger impact than adding three new positive ones.
It’s not about being perfect. It’s about being conscious.
Start by asking:
- What habit makes me feel heavy afterward?
- What part of my day leaves me mentally exhausted for no reason?
- Where do I feel stuck, and what might be causing it?
You don’t need to change everything overnight.
Begin with one subtraction. See what happens.
Lastly I would Say Do Less, Live More
In a world that celebrates hustle, doing less can feel wrong.
But when you start filtering out the noise — the habits that aren’t aligned with your well-being — you’ll notice a shift.
More energy.
More clarity.
More you.
Sometimes, you don’t need to add anything more to your life to feel better.
You just need to let go of what’s quietly pulling you down.
Stay tuned to inspire4ward for more updates.
