Have you ever had one of those days when you already feel like you’ve been zapped of all your energy by the afternoon? Your body is slumped, your mind foggy, and your motivation has evaporated into thin air like water under the hot sun.
That wasn’t just “a day” for me for a long time. That was my life.
Getting out of bed felt like dragging myself through quicksand.
I used to wonder why I always felt drained and unmotivated in life. What I didn’t realize was that my daily habits were the cause. I was mentally checked out by noon, just going through the motions. Every day looked the same: an endless loop of exhaustion, procrastination, and guilt for not doing enough. I convinced myself it was just a “rough patch.” But the truth? It was a cycle—an exhaustion cycle that had me running on fumes.
One morning, something shifted. I realised the problem wasn’t just my afternoons or mornings—it was how I lived. Instead of chasing temporary fixes (more coffee, more willpower), I needed to rebuild my energy from the ground up—not just physically but mentally, emotionally, and spiritually.
That’s when I began experimenting with new routines. I didn’t change everything at once; I added small habits, step by step. Over time, these small habits turned into a system that transformed my days. They gave me back energy, focus, and motivation—not just to get through life but to live it fully.
Here are the seven habits that made the most significant difference:
1. Owning My Nights (Better Sleep Hygiene)
I used to see sleep as “just crashing” at the end of the day. Sometimes I’d stay up scrolling, binge-watching, or working late into the night, thinking I was being productive. But I was sabotaging the next day before it even began.
Sleep is not wasted time—it’s an investment. When I started setting a proper routine, the difference was night and day. No screens an hour before bed, dimming the lights, and doing a quick brain dump in my journal to clear my mind helped me unwind. I swapped late-night snacks for herbal tea.
Now, I see my nights as the foundation of my mornings. The quality of my sleep directly shapes my energy, mood, and productivity. If you’re constantly waking up tired, it’s not just about what you do after the alarm rings—it’s about what you do before your head hits the pillow.
2. Starting Mornings With Intention (Beginning With Fajr Prayer)
The morning was chaos for me—emails, messages, rushing out the door, and already feeling behind. That energy set the tone for the rest of the day.
Everything changed when I made my mornings sacred. The first thing I do when I wake up is pray Fajr, the dawn prayer. That moment aligns me. It reminds me that my life is more than deadlines and distractions—it’s a gift, a trust, and a chance to begin again.
After prayer, I don’t dive straight into work. I take 20–30 minutes of “protected time”: stretching, drinking water, maybe a short walk or deep breathing. This simple ritual creates clarity before the noise of the world kicks in. Instead of being reactive, I begin my day intentionally—with spiritual alignment and mental calm.
3. Moving My Body (Even When I Don’t Feel Like It)
There were days when I would roll my eyes at the advice to “just exercise.” When you’re drained, moving your body is the last thing you want to do. But here’s the truth: energy creates energy.
Movement has been a game-changer for me. I realised it didn’t need to mean a two-hour gym session or lifting heavy weights daily. Some days, it’s a light jog or a brisk walk outside. Other days, it’s bodyweight exercises at home. The point is to move because motion sparks motivation. Some days, I go for a special 10-minute workout when schedules are tight.
Exercise isn’t just about looking good. It’s about feeling alive. When I get my blood flowing in the morning, it wakes my body and sharpens my focus. I go from sluggish to switched on. And on the days I don’t feel like it? I remind myself that doing even 10 minutes is better than none.
4. Fueling, Not Just Eating
I used to wonder why I’d crash so hard in the afternoons. Then I looked at what I ate: sugary snacks, heavy carb-filled lunches, and too much coffee. I was basically setting myself up for the crash.
Now, I treat food as fuel, not just filler. I aim for balanced meals—lean proteins, vegetables, juice blends, healthy fats, and complex carbs that release energy slowly. I still enjoy treats, but I’m more intentional.
One small change that helped? Swapping that mid-morning pastry for a protein smoothie. Instead of crashing at 2 p.m., I stay sharp. And yes, I still drink coffee—but I’ve cut back and learned to hydrate properly, because dehydration can feel like exhaustion.
When you fuel your body right, your mind thanks you.
5. Guarding My Mental Space
It’s not just food that feeds you—it’s also what you consume mentally. I didn’t realise how much negativity was draining me: doomscrolling news feeds, endless debates online, and even toxic conversations. All of it cluttered my head and left me feeling drained before I’d done anything.
Learn to protect your time and energy as if guarding your assets from night thieves. Wrong projects, toxic people, and distractions will drain your energy more than money loss.
Now, I protect my mental space like it’s prime real estate. In the mornings, I avoid social media. Instead, I read a few pages of a book, listen to uplifting audio, or write down three things I’m grateful for. Even just 5 minutes of gratitude changes how I see the day.
Protecting your mental space isn’t selfish—it’s survival. When your mind is full of noise, you can’t create. But when it’s clear, ideas and energy flow naturally.
6. Breaking My Day Into “Sprints”
I used to think grinding non-stop for hours was the mark of productivity. In reality, it left me unfocused and burned out. By the afternoon, I felt like a zombie.
The solution? Work sprints. Now, I break my day into 60–90-minute chunks of focused work, followed by short breaks. During those sprints, I put away distractions and go all in. When the sprint ends, I step away—stretch, hydrate, maybe take a quick walk.
This system keeps my brain fresh and my energy steady. I get more done in less time, and I no longer dread the afternoons. Productivity isn’t about how long you work but how effectively you manage your energy.
7. Building “Small Wins” Into My Day
One of the biggest killers of motivation is feeling like you’re not making progress. I used to end my days feeling defeated, no matter how busy I’d been, because I couldn’t see results.
Now, I look for micro wins—small, daily victories that give me a sense of progress. These could be completing a workout, finishing a project, writing a page in my journal, or even sticking to my morning routine.
These micro wins build confidence, and confidence fuels momentum. And momentum? That’s what keeps motivation alive. Success isn’t built on a giant leap but on a thousand small steps.
Conclusion
I used to think motivation was mysterious—something some people had and others didn’t. But now I know it’s built through habits.
I needed a breakthrough moment when I was stuck in that exhaustion cycle. But I needed to reshape my life, one habit at a time.
For me, it begins every morning with Fajr prayer—aligning my soul before I align my schedule. From there, the rest flows: better sleep, better movement, better focus, and better results.
Don’t wait for some magical inspiration if you’re feeling drained and unmotivated in life. Start with one of these habits today. Let it build. And soon, you’ll notice the shift—from running on empty to running with energy, clarity, and purpose.
The truth is, you don’t need more motivation to change your life. You just need better habits.
