Feeling tired all the time is not just frustrating, it’s a roadblock to achieving your goals. As an entrepreneur, I’ve come to realize that sustainable success is less about working harder and more about working smarter. And sometimes, that means letting go of habits that quietly drain your energy every day. Let’s tackle them head-on so you can regain focus and fuel your journey toward success.
The Hidden Culprits Behind Constant Fatigue
Here’s a truth I’ve learned: fatigue rarely comes from a heavy workload alone. It’s often the result of unnoticed routines and choices that sap mental and physical energy. So, what habits should you bid farewell to?
1. Living on Caffeine and Sugar
Relying on sugar, energy drinks, or countless cups of coffee for quick bursts of energy leads to crashes that leave you even more drained. Replace these with nutrient-dense snacks or caffeine-free alternatives like herbal teas. According to WebMD, consistently poor dietary choices are one of the biggest contributors to long-term fatigue.
2. Endless Scrolling
Most of us underestimate how much time and energy we waste glued to our screens, scrolling through social media or emails. This “digital fatigue,” as some call it, fragments attention and exhausts your brain. Use apps that limit screen time or set your phone to grayscale past a certain hour.
3. Skipping Exercise
It might seem counterintuitive, but exercise boosts energy levels. Skipping workouts because you're "too tired" creates a self-fulfilling cycle. Even light activity, like 20 minutes of stretching or walking, can break the cycle of fatigue. A study by the University of Georgia found that regular exercise improved energy levels in sedentary adults by up to 65%.
4. Saying Yes to Everything
Overcommitting to others leaves you with no time or energy to focus on what truly moves you forward. Prioritize your own goals over unnecessary commitments. For inspiration, look at how successful leaders like Warren Buffet have mastered the art of saying no.
5. Sacrificing Sleep
It's tempting to burn the midnight oil, especially when deadlines pile up. But chronic sleep deprivation affects everything, from decision-making to creativity. Aim for consistent, high-quality sleep by creating a bedtime ritual and minimizing blue light exposure.
6. Perfectionism
Chasing perfection leads to unnecessary stress and delays progress. Instead of perfection, aim for progress. Set clear time limits for tasks. Interestingly, shipping “workable” versions of a product as quickly as possible often results in more useful feedback than endless tinkering.
7. Avoiding Social Interaction
Isolation is draining, especially for entrepreneurs who often work solo. Connecting with others, whether through collaborative work or casual conversations, has been shown to increase happiness and energy levels. Networking isn’t just for making deals; it’s also a reminder that you’re not alone.
8. Negative Environments
Whether it’s a toxic workplace, draining relationships, or constant bad news, negativity saps motivation and energy. Protect your work environment by setting boundaries and spending time around positive, supportive people. Don’t hesitate to cut ties with toxic influences, even if it’s uncomfortable.
9. Ignoring Self-Care
Neglecting self-care leads to mental burnout. I’ve learned this the hard way while managing startups and expanding my projects across Europe and the U.S. It’s critical to make time for hobbies, rest, or even a short walk. Think of it as recharging your mental battery.
How to Ditch These Habits
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Awareness Comes First
Take a day to track your activities. How much time are you spending on your screen? Are you constantly snacking on sugary foods? Do you find it hard to turn down last-minute requests? Awareness is essential to make meaningful changes. -
Prioritize and Structure Your Day
Dedicate specific blocks of time for deep, focused work. Let’s face it, multitasking doesn’t work, it just scatters your attention. A focused 90-minute work interval can often accomplish more than three distracted hours. Write down three non-negotiable tasks for the day, completing the hardest one first. -
Implement Boundaries
By setting boundaries, you reclaim your energy. This may mean setting fixed work hours, saying no to late-night emails, or physically unplugging your phone at 9 PM. It’s amazing how little disruptions can eat up so much energy. -
Lean on Systematic Rest
Follow the advice from the best athletes, rest strategically. Incorporate short breaks between tasks or designate entire days to step away from work completely. Remember, your brain is not a machine, and pretending it is will only backfire on your productivity.
Most Common Pitfalls to Avoid
- Thinking Change Must Be Drastic: Small adjustments often bring the biggest improvements. Don’t aim for perfection right away, start with one or two habits.
- Neglecting the Source of Stress: Be honest about what’s causing you stress. It might not be workload but something subtler, like negative relationships.
- Skipping Reflection: Every Sunday, spend 15 minutes reviewing which habits kept you energized and which drained you.
Final Thoughts from My Entrepreneurial Journey
Building something meaningful takes energy, and energy comes from habits that fuel you rather than deplete you. I’ve had to reassess my own routines many times, especially during phases of high growth and stress. As entrepreneurs or freelancers, we’re quick to focus on strategies, results, and goals, often at the expense of our well-being. But here’s the reality: sustainable success starts with sustainable energy.
Take back control of your time and energy one habit at a time. The effort pays off not just in productivity but also in a deeper sense of fulfillment and joy in your work.
FAQ
1. How does caffeine and sugar affect energy levels?
Caffeine and sugar can provide quick energy boosts but lead to crashes that leave you more tired. Opt for nutrient-dense snacks or herbal teas instead. Learn more about reducing sugar in your diet
2. Why is excessive screen time harmful?
Endless scrolling on social media or emails can fragment your attention and exhaust your brain, leading to digital fatigue. Use apps to manage screen time and digital boundaries. Understand more about digital fatigue here
3. Can exercise reduce fatigue?
Yes, light physical activity like walking for 20 minutes can increase energy levels by up to 65%, breaking the cycle of fatigue. Read the University of Georgia study
4. How can overcommitting affect my productivity?
Saying yes to everything drains your energy and leaves little time for your priorities. Learn to set boundaries and say no when necessary. Discover strategies to prioritize effectively
5. Does sleep deprivation affect success?
Chronic sleep deprivation hampers decision-making, creativity, and overall productivity. Developing a consistent sleep routine is crucial.
6. Why is perfectionism a problem?
Chasing perfection creates unnecessary stress and delays. Instead, focus on progress and completing tasks in workable increments. Learn more about managing perfectionism
7. How does avoiding social interaction lead to fatigue?
Isolation, especially for solo entrepreneurs, can reduce happiness and energy levels. Connecting socially boosts mood and replenishes energy.
8. What is the impact of negative environments on energy?
Toxic environments or relationships drain mental energy and motivation, hindering productivity. Protect your space with boundaries and surround yourself with positivity. Explore ways to build supportive environments
9. How does self-care improve productivity?
Neglecting self-care leads to burnout. Prioritizing activities like hobbies, rest, or outdoor time recharges mental and physical energy. Find tips on self-care routines
10. Are small changes effective in breaking fatigue-inducing habits?
Yes, small adjustments like managing screen time or incorporating light exercise provide significant energy and productivity improvements over time. Learn more about small habit changes
About the Author
Violetta Bonenkamp, also known as MeanCEO, is an experienced startup founder with an impressive educational background including an MBA and four other higher education degrees. She has over 20 years of work experience across multiple countries, including 5 years as a solopreneur and serial entrepreneur. Throughout her startup experience she has applied for multiple startup grants at the EU level, in the Netherlands and Malta, and her startups received quite a few of those. She’s been living, studying and working in many countries around the globe and her extensive multicultural experience has influenced her immensely.
Violetta Bonenkamp's expertise in CAD sector, IP protection and blockchain
Violetta Bonenkamp is recognized as a multidisciplinary expert with significant achievements in the CAD sector, intellectual property (IP) protection, and blockchain technology.
CAD Sector:
- Violetta is the CEO and co-founder of CADChain, a deep tech startup focused on developing IP management software specifically for CAD (Computer-Aided Design) data. CADChain addresses the lack of industry standards for CAD data protection and sharing, using innovative technology to secure and manage design data.
- She has led the company since its inception in 2018, overseeing R&D, PR, and business development, and driving the creation of products for platforms such as Autodesk Inventor, Blender, and SolidWorks.
- Her leadership has been instrumental in scaling CADChain from a small team to a significant player in the deeptech space, with a diverse, international team.
IP Protection:
- Violetta has built deep expertise in intellectual property, combining academic training with practical startup experience. She has taken specialized courses in IP from institutions like WIPO and the EU IPO.
- She is known for sharing actionable strategies for startup IP protection, leveraging both legal and technological approaches, and has published guides and content on this topic for the entrepreneurial community.
- Her work at CADChain directly addresses the need for robust IP protection in the engineering and design industries, integrating cybersecurity and compliance measures to safeguard digital assets.
Blockchain:
- Violetta’s entry into the blockchain sector began with the founding of CADChain, which uses blockchain as a core technology for securing and managing CAD data.
- She holds several certifications in blockchain and has participated in major hackathons and policy forums, such as the OECD Global Blockchain Policy Forum.
- Her expertise extends to applying blockchain for IP management, ensuring data integrity, traceability, and secure sharing in the CAD industry.
Violetta is a true multiple specialist who has built expertise in Linguistics, Education, Business Management, Blockchain, Entrepreneurship, Intellectual Property, Game Design, AI, SEO, Digital Marketing, cyber security and zero code automations. Her extensive educational journey includes a Master of Arts in Linguistics and Education, an Advanced Master in Linguistics from Belgium (2006-2007), an MBA from Blekinge Institute of Technology in Sweden (2006-2008), and an Erasmus Mundus joint program European Master of Higher Education from universities in Norway, Finland, and Portugal (2009).
She is the founder of Fe/male Switch, a startup game that encourages women to enter STEM fields, and also leads CADChain, and multiple other projects like the Directory of 1,000 Startup Cities with a proprietary MeanCEO Index that ranks cities for female entrepreneurs. Violetta created the "gamepreneurship" methodology, which forms the scientific basis of her startup game. She also builds a lot of SEO tools for startups. Her achievements include being named one of the top 100 women in Europe by EU Startups in 2022 and being nominated for Impact Person of the year at the Dutch Blockchain Week. She is an author with Sifted and a speaker at different Universities. Recently she published a book on Startup Idea Validation the right way: from zero to first customers and beyond, launched a Directory of 1,500+ websites for startups to list themselves in order to gain traction and build backlinks and is building MELA AI to help local restaurants in Malta get more visibility online.
For the past several years Violetta has been living between the Netherlands and Malta, while also regularly traveling to different destinations around the globe, usually due to her entrepreneurial activities. This has led her to start writing about different locations and amenities from the POV of an entrepreneur. Here’s her recent article about the best hotels in Italy to work from.
About the Publication
Fe/male Switch is an innovative startup platform designed to empower women entrepreneurs through an immersive, game-like experience. Founded in 2020 during the pandemic "without any funding and without any code," this non-profit initiative has evolved into a comprehensive educational tool for aspiring female entrepreneurs.The platform was co-founded by Violetta Shishkina-Bonenkamp, who serves as CEO and one of the lead authors of the Startup News branch.
Mission and Purpose
Fe/male Switch Foundation was created to address the gender gap in the tech and entrepreneurship space. The platform aims to skill-up future female tech leaders and empower them to create resilient and innovative tech startups through what they call "gamepreneurship". By putting players in a virtual startup village where they must survive and thrive, the startup game allows women to test their entrepreneurial abilities without financial risk.
Key Features
The platform offers a unique blend of news, resources,learning, networking, and practical application within a supportive, female-focused environment:
- Skill Lab: Micro-modules covering essential startup skills
- Virtual Startup Building: Create or join startups and tackle real-world challenges
- AI Co-founder (PlayPal): Guides users through the startup process
- SANDBOX: A testing environment for idea validation before launch
- Wellness Integration: Virtual activities to balance work and self-care
- Marketplace: Buy or sell expert sessions and tutorials
Impact and Growth
Since its inception, Fe/male Switch has shown impressive growth:
- 5,000+ female entrepreneurs in the community
- 100+ startup tools built
- 5,000+ pieces of articles and news written
- 1,000 unique business ideas for women created
Partnerships
Fe/male Switch has formed strategic partnerships to enhance its offerings. In January 2022, it teamed up with global website builder Tilda to provide free access to website building tools and mentorship services for Fe/male Switch participants.
Recognition
Fe/male Switch has received media attention for its innovative approach to closing the gender gap in tech entrepreneurship. The platform has been featured in various publications highlighting its unique "play to learn and earn" model.