When feeling tired, it’s easy to blame work, stress, or not enough coffee. But the real culprits could be hiding in plain sight. Where, you ask? In your daily routine. Check out these eight things you might be doing that are secretly making your tired.
8. You’re a Perfectionist
Striving for excellence is admirable, but being a perfectionist can drain your energy. A 2022 study published on the OxJournal linked perfectionism in young people to stress that affects mental health and well-being. When you set impossibly high standards for yourself, you always work harder and longer than necessary. To combat this, try to embrace the concept of “good enough,” set realistic goals, and celebrate your wins.
7. Your Desk Is a Mess
A messy desk can bombard your brain with excessive stimuli, forcing it to work harder to filter out distractions and focus on the task at hand. Princeton psychology professor Sabine Kastner explains that visual noise pulls your brain in too many directions, leading to mental fatigue over time. The simple act of organizing your workspace can reduce cognitive load, allowing your brain to focus more efficiently.
6. You Skip Your Workout When You’re Tired
When you’re feeling fatigued, the last thing you want to do is hit the gym. However, Harvard Health Publishing recommends the opposite: engaging in a physical activity to boost energy. Exercise increases blood flow, delivering more oxygen and nutrients to your brain and muscles. So, the next time you’re feeling sluggish, try a gentle yoga session or a brisk walk instead.
5. You’re Not Drinking Enough Water
We often link dehydration with thirst, but fatigue is one of its earliest symptoms according to Cleveland Clinic. When you’re dehydrated, your blood volume decreases, forcing your heart to work harder to deliver oxygen to your cells. This extra work can leave you feeling tired and sluggish. The fix is simple: drink more water. Don’t wait until you’re thirsty, as your body is often already dehydrated by that time.
4. You Rely on Sugar for a Quick Energy Boost
While you might get a surge of energy from eating a sugary snack, it’s quickly followed by a crash that leaves you feeling more tired than before. According to UCLA Health experts, sugary foods high on the Glycemic Index cause a spike in blood sugar, followed by a drop as your body releases insulin to bring it back down. A better snack choice combines protein, complex carbs, and healthy fats, like an apple with almond butter or Greek yogurt with berries.
3. You Have Poor Posture
A 2021 article from Wake Forest University noted that poor posture puts extra strain on your muscles, ligaments, and joints, forcing them to work harder to keep you upright. This low-level muscle tension can lead to fatigue and even chronic pain. To combat poor posture, be mindful of how you sit and stand. Use an ergonomic chair or take frequent breaks to stretch.
2. You Multitask Constantly
The American Psychological Association has revealed that our brains are not actually designed to focus on multiple tasks at once. Instead, we’re rapidly switching our attention between them, a process that’s mentally exhausting. This constant switching depletes the oxygenated glucose in our brains, leaving us tired and less productive. To conserve mental energy, focus on one task at a time and give it your full attention.
1. You’re Glued to Your Phone Before Bed
Scrolling through social media or checking emails in bed is a major contributor to fatigue. The culprit, according to a 2025 article from the Sleep Foundation, is the blue light emitted from our phones, tablets, and computers. It suppresses the production of melatonin, making it harder to fall asleep. To protect your sleep, turn off all screens at least an hour before bed and create a relaxing bedtime routine.