Fighting Chronic Fatigue: Habits That Drain Your Energy

Energy is like water in a cup with a hole: it is important to simultaneously fill the "cup" (sleep, nutrition, exercise) and reduce leakage through daily habits. Below are 12 common ways that undermine your vitality and how to combat them:

1. Watching emotionally heavy series — the experiences of the characters exhaust the nervous system. Limit intense content and monitor your feelings after viewing.
2. Not eating for long periods — glycogen stores deplete quickly, reducing energy. Snacking every 3–5 hours can help avoid a slump.
3. Working at a cluttered desk — mess distracts and wastes extra brain resources. Daily tidying of your workspace saves energy.
4. Planning too far ahead — an overloaded calendar creates anxiety. Prioritize and leave windows for rest.
5. Keeping hundreds of tabs open in the browser — constant switching destroys concentration. Close unnecessary tabs or bookmark them.
6. Responding to calls immediately — interrupts workflow. Agree on time windows for calls.
7. Leaving tasks unfinished — the brain gets exhausted with "unfinished business." Take notes and plan a little extra time.
8. Hunching — poor posture makes muscles work under extra strain. Exercises and ergonomics can help save energy.
9. Breathing shallowly — limits oxygen and activates stress pathways. Diaphragmatic breathing restores vitality.
10. Accumulating small tasks — hundreds of minor tasks create anxiety. Handle small tasks immediately, plan larger ones once a week.
11. Not dimming the lights in the evening — bright light inhibits melatonin and disrupts sleep. Use warm lighting and night mode on devices.
12. Blindly copying others' advice — universal recommendations may not align with your rhythm. Keep a journal and tailor advice to yourself.

Small changes — regular snacks, limiting heavy content, tidiness at the desk, breaks for deep breathing — help restore vitality without stimulants.