If you want to get physically fit but always feel tired, say goodbye to these 8 behaviors

Feeling too tired to prioritize fitness is a common struggle, but the cycle of fatigue and inactivity often starts with daily habits.

Breaking free and building energy for physical fitness requires identifying and letting go of behaviors that drain you.

From poor sleep routines to overloading on stress, here are eight behaviors to leave behind if you’re ready to boost your energy, feel stronger, and take control of your fitness journey:

1) Saying “yes” to late-night Netflix binges

It’s late at night, you’re tucked in bed, and that new season of your favorite Netflix show is calling your name—so, you decide to watch “just one more episode” and, before you know it, it’s 2 am (and you’re left feeling groggy and tired the next day).

Sound familiar?

Staying up late consistently can mess with your body’s natural sleep cycle, leaving you feeling perpetually tired and making it harder to muster up the energy for a workout.

Getting a good night’s sleep is crucial for physical fitness.

It might be time to say goodbye to including Netflix as part of your nightly routine or, at the very least, limit your screen time before bed.

Rest is just as important as exercise when it comes to getting fit.

2) Skipping breakfast

I used to be a serial breakfast skipper: I thought I was saving calories and giving myself a head start on the day.

I’d rush out the door, coffee in hand, promising myself I’d eat a “big lunch” later—by mid-morning, I’d be lethargic, unfocused, and my stomach would be growling louder than the office printer.

Skipping breakfast wasn’t doing me any favors and, in fact, was making me tired and setting me up for overeating later in the day.

When I finally started making time for a nutritious breakfast, it was a game-changer.

Not only did I have more energy throughout the day, but I also found myself having more stamina for my workouts.

Trust me, your body (and your energy levels) will thank you for eating some breakfast.

3) Living off caffeinated drinks

We often reach for a cup of coffee or an energy drink when we’re feeling tired.

They seem like the perfect solution, right? A quick pick-me-up to get us through that mid-afternoon slump or power us through a late-night study session.

But here’s something you may not know: Caffeine doesn’t actually give you energy.

It works by blocking the receptors in your brain that signal fatigue—tricking you into thinking you’re not tired—but, once the effects wear off, you’re left feeling even more exhausted than before.

Hydrating with water and eating energy-boosting foods can provide a more sustainable and healthier source of energy to help you stay active and fit.

4) Avoiding physical activity

It sounds counterintuitive, doesn’t it? You’re feeling tired, so the last thing you want to do is get up and exercise.

Light to regular physical activity can actually boost your energy levels; a brisk walk around the block, a quick yoga session, or even some stretching exercises can get your blood flowing and help fight off fatigue.

Avoiding physical activity when you’re tired can lead to a vicious cycle of inactivity and tiredness.

The next time you’re feeling sluggish, try lacing up your sneakers and getting moving instead of reaching for another cup of coffee or taking a nap.

5) Neglecting hydration

I’ll admit it, I used to be terrible at drinking enough water.

I’d only remember to hydrate when I was already feeling thirsty, which, as it turns out, is a sign that you’re already mildly dehydrated.

The problem is, even mild dehydration can make you feel tired and sluggish.

It wasn’t until I started carrying a water bottle with me everywhere and setting reminders to drink that I realized how much of a difference staying hydrated made to my energy levels.

Now, I make sure to drink plenty of water throughout the day, especially before and after workouts—and so should you!

6) Overtraining

You might think that more exercise equals better fitness, but pushing your body too hard without giving it time to recover can actually leave you feeling drained and fatigued.

Exercise stresses the body, and it’s during rest periods that your muscles repair and strengthen.

Without sufficient rest, you’re not giving your body a chance to recover, which can lead to a drop in performance and constant fatigue.

Always keep in mind that rest days are just as important as training days when it comes to achieving your fitness goals.

7) Relying on processed foods

In today’s fast-paced world, it’s easy to fall into the trap of the convenience of fast or processed food.

Processed foods are everywhere, and they’re quick and easy to prepare—but they’re also often high in sugar and unhealthy fats, and low in nutrients your body needs to stay energized.

These foods can cause spikes and crashes in your blood sugar levels, leaving you feeling tired and sluggish.

Plus, they don’t provide the sustained energy you need for physical activity.

Incorporating more whole foods like fruits, vegetables, lean proteins, and whole grains can provide the nutrients your body needs to stay energized and support your fitness goals.

8) Ignoring stress

Stress is a silent energy zapper—it can make you feel constantly tired, even when you’re getting enough sleep and eating well.

That’s because stress triggers a fight-or-flight response in your body, releasing hormones that can leave you feeling drained and fatigued.

Ignoring stress won’t make it go away; it can exacerbate your fatigue and make it even harder to achieve your fitness goals.

It’s important to address stress, whether that’s through meditation, yoga, spending time with loved ones, or even seeking professional help.

Managing your stress levels is crucial if you want to have the energy to get fit and stay fit.

Embracing a new way of living

If you’ve made it here, I hope you’ve gained a deeper understanding of how behaviors impact your energy and fitness journey.

Fitness isn’t just about workouts—it’s about knowing what fuels or drains you—because rest, nutrition, and mindset are just as vital as exercise.

Letting go of energy-draining habits involves gradual shifts in lifestyle choices can better support your goals, so every step toward a healthier lifestyle is a victory, bringing you closer to the fit and energized version of yourself.

Here’s to embracing a life where energy propels you forward, not holds you back!