We all have them – those little behaviors that seem harmless but slowly chip away at our potential. I’ve struggled with many of these myself, and recognizing them was the first step toward making a change. Here are 20 bad habits that might be holding you back:
Daily Drains
- Hitting snooze repeatedly – Those extra 10-minute snippets aren’t quality sleep and start your day with decision fatigue.
- Checking your phone first thing – When your brain’s first input is a firehose of information, you’re setting yourself up for anxiety all day.
- Skipping breakfast – Your body needs fuel to function. I notice a complete difference in my focus when I eat something substantial in the morning.
- Multitasking constantly – Despite what we tell ourselves, our brains don’t actually multitask—they switch rapidly between tasks, depleting mental energy.
Mindset Traps
- Comparing yourself to others – Trust me, I’ve been there. That Instagram scroll that leaves you feeling inadequate isn’t helping anyone, especially yourself.
- Negative self-talk – The voice in your head should be your biggest supporter, not your harshest critic.
- Perfectionism – Done is better than perfect. I’ve shelved so many projects waiting for the “perfect time” that never came.
- Avoiding difficult conversations – Those issues don’t disappear; they fester and grow.
Physical Saboteurs
- Sitting all day – Our bodies aren’t designed for it, and that lower back pain is the least of your concerns.
- Poor sleep hygiene – Those late-night scrolling sessions are stealing your tomorrow.
- Skipping water – Chronic mild dehydration affects everything from your mood to your metabolism.
- Stress eating – That temporary comfort comes with long-term consequences. (Speaking from experience here.)
Relationship Killers
- Not being present – Half-listening while thinking about your response or checking your phone is relationship poison.
- Avoiding vulnerability – Walls might protect you, but they also keep people out.
- Holding grudges – The person you’re hurting most is yourself.
- Neglecting your support system – Those relationships need regular maintenance, not just emergency attention.
Future Blockers
- Procrastinating – Tomorrow-you isn’t magically going to have more time or energy.
- Living beyond your means – The temporary high of purchase isn’t worth the stress of debt.
- Neglecting self-education – The world keeps changing whether you’re keeping up or not.
- Avoiding discomfort – Growth happens outside your comfort zone. That thing you’re avoiding? It’s probably exactly what you need.
Making Changes That Last
The good news? All of these habits can be changed. The key isn’t willpower – it’s awareness and replacing bad habits with better ones.
Choose one habit to focus on this week. Notice when you’re doing it, understand your triggers, and create a simple replacement behavior. Small, consistent changes add up to transformed lives.
Which habit will you tackle first?
