Building Healthy Habits When Feeling Exhausted: A Practical Guide
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Chapter 1: Understanding the Challenge
How likely are you to develop new habits when you're feeling drained? The journey towards meaningful, lasting change often begins with small, manageable steps.
“Every significant achievement starts from a modest beginning. Each habit begins with a single, small choice. As that choice is repeated, it develops into a habit, gaining strength and depth. Conversely, breaking a bad habit resembles uprooting a substantial tree, while establishing a good habit is akin to nurturing a fragile flower, day by day.” — James Clear, Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones.
Begin by creating a consistent sleep schedule, aiming to go to bed and wake up at the same time daily.
Next, focus on your nutrition.
Stay hydrated and identify dietary habits that boost your energy levels, helping you feel less fatigued. Incorporate regular physical activity, whether it’s structured cardio or simple stretches throughout your day.
Once you’ve laid down these foundational habits, you can gradually add more. Remember, progress is often best achieved one step at a time.
Changing habits can be a daunting task, especially when you’re already feeling worn out. It’s easy to feel hopeless or uncertain about your direction.
What if you find yourself caught in a cycle of wanting to enhance your habits but struggle to find the motivation to begin? What steps can you take?
From my experience, many individuals I coach are already battling fatigue or even burnout. During our initial discussions, I often uncover their aspirations for change, but they lack a clear path to follow.
It’s essential to acknowledge their current state while ensuring they don’t remain stagnant. Encouraging forward movement doesn’t require harshness; often, they are already too critical of themselves.
Creating a calm, supportive environment that considers the whole person tends to yield the best long-term results. Prioritizing sleep, nutrition, and self-care can pave the way for new habits to blossom in various aspects of life.
Even when you feel completely depleted and yearn for change, finding a sustainable way to cultivate habits that will stick can be a challenge.
This guide is designed to help you build new habits sustainably.
Sleep: The Foundation of a Healthy Lifestyle
It's not about exerting more effort but about conserving energy when you're fatigued. This approach can lead to increased productivity. When you prioritize sufficient sleep, your body will support you in achieving daily goals instead of dragging you down.
To enhance your chances of getting restful sleep, follow these steps:
- Aim for an earlier bedtime based on your personal sleep needs.
- For instance, if you need to wake up at 8 a.m. and require eight hours of sleep, consider going to bed by midnight.
- Set a reminder on your phone to start winding down 30 to 45 minutes before your bedtime.
- Develop a pre-sleep routine that encourages relaxation and prepares you for rest.
Experiment with various sleep techniques, such as turning off electronics an hour before bed or avoiding overly stimulating content in the evening.
Next, to improve sleep quality, ensure you rise at the same time every day. Many view this as a primary step, but it usually comes later in the process. I recommend this sequence because sleeping on time and quickly falling asleep will make waking up easier.
Waking up earlier can also simplify your commute on days when you need to be punctual.
Nourishment: A Critical Component
Once you allow yourself ample rest, your capacity to function in other life areas will grow.
In my experience, optimizing diet is one of the most impactful habits for revitalizing energy.
“The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.” — Thomas Edison
One of the simplest yet most effective habits is to increase your water intake. Staying hydrated can enhance energy levels, improve concentration, and alleviate fatigue and anxiety.
Make it a habit to keep a full water bottle or glass nearby.
For instance, I fill a glass of water and keep it on my desk while working, refilling it throughout the day. If you find it cumbersome to refill your container, consider investing in a larger water bottle for convenience.
Next, ensure you're nourishing your body adequately. Some clients become so engrossed in their work or back-to-back meetings that they forget to eat!
In such cases, having easy nutritional options like bars or protein shakes at your desk can be beneficial. Aim to incorporate at least one or two servings of fruits and vegetables daily. Setting reminders on your phone or placing healthy snacks on your desk can help instill this habit.
People who prioritize regular meals often find they have more energy and feel significantly less drained after work.
Movement: Integrating Physical Activity
Once you have established a foundation of sleep and nutrition, consider introducing physical activity into your routine.
Contrary to popular belief, exercise often boosts energy rather than depleting it. Regular physical activity can enhance mental health, improve mood, and promote better sleep quality, helping you maintain focus throughout the day.
One of my clients with ADHD has found that exercise is crucial for sustaining concentration, regardless of circumstances.
Engaging in vigorous cardio for 25 minutes three times a week can significantly enhance overall health.
If you're planning to work out, designate a specific time and location, such as “I will exercise on Monday, Wednesday, and Friday from 7:00 am to 7:30 am at the gym.”
Finding a workout buddy, joining a class, or hiring a trainer can help maintain your motivation, especially during periods of fatigue.
If exercise feels daunting, start with gentle stretches and short walks, ensuring that some form of physical activity is included in your daily routine.
Integrate a simple habit like stretching for five minutes each morning when you wake up to gradually incorporate movement into your day.
Choosing a New Habit to Focus On
Once you’ve implemented habits that significantly reduce your exhaustion, you can begin introducing new routines into your life.
With a solid foundation in sleep, nutrition, and exercise, your ability to concentrate will improve, enabling you to take on more during the day.
As a precaution, focus on one habit at a time to avoid feeling overwhelmed.
For example, you might choose to work on punctuality, weekly planning, project breakdowns, or staying on top of emails.
Aim for gradual changes. If punctuality is your goal, perhaps you could start by arriving a few minutes early to one specific meeting.
Conclusion: Moving Forward at Your Own Pace
The key to transforming your habits, especially in states of exhaustion, is to proceed gradually. Avoid placing excessive pressure on yourself at any given moment, but strive to make consistent progress.
Attempting to change all your habits in a single day is likely to be overwhelming.
With time and practice, you can cultivate new habits that will help restore your energy, combat fatigue, and build momentum for ongoing growth and improvement.
Discover how to stay productive even when you're tired.
Learn simple changes to build healthier habits in your routine.