tired and unmotivated, untill adopt these habit

I lived for years with this strange weight.

My life looked great on paper. I had built a successful online business, lived in two amazing cities (Singapore and Saigon), and enjoyed the freedom of the world. But internally, I was running on empty. I often woke up drained—yes, even after 8 hours of sleep. I couldn't focus, and even simple tasks felt like climbing Mount Everest.

Ultimately, I hit a brick wall and knew something was going to have to give.

After a great deal of trial and error, I discovered it wasn't a matter of working harder. It was a matter of creating daily rhythms that respected my energy, clarity, and motivation. I'd like to share the 7 habits that actually transformed everything for me.

1. I started doing the most difficult thing first

This one was a life-changer. Every morning, instead of diving into email or social media, I'd do the thing I was most likely to procrastinate on—whether it was writing, making a difficult decision, or starting a workout.

Why is that? It builds momentum. Once you've gotten the hardest thing done, everything else feels simpler. And you avoid mental burnout from procrastination. If you find yourself stuck, try to turn your day around—get the hard work out of the way in the morning.

2. I got sunlight before screens

Most of us wake up and reach for our phones immediately. That was me too. But I learned that waking up to natural light in the morning resets your circadian rhythm, boosts your mood, and makes you feel more alert and focused.

Now, my first 10 minutes of the morning are screen-free. I step outside—even just for coffee on the balcony—and let my body adjust to the natural light. It sounds ridiculous, but it really works.

3. I started practicing mindfulness (without being dweeby about it)

When I first started being interested in mindfulness, I thought I had to sit cross-legged and empty my mind. That never worked for me.

Instead, I started practicing a more down-to-earth style of mindfulness—merely focusing on what I was doing while I was doing it. Whether brushing my teeth, pedaling the exercise bike, or even making breakfast, I tried to stay present instead of spacing out.

This practice liberated me from the constant chatter in my head—and gave me more energy to live intentionally with my time.

4. I got my body moving (even when I didn't want to)

There were days when I just didn't want to run. So I biked. Or stretched. Or went for a walk.

I learned that it wasn't about killing a killer workout every single day—it was about sending a message to my brain: "We move. We show up."

5. I stopped letting other people's emotions dictate mine

I'd used to drain other people's energy like a sponge. One negative person was all it would take for me to be affected for hours. Seeing a nasty post on the internet would preoccupy me for the entire day.

After that, I discovered the important habit of emotional boundaries.

And so, if someone around me is in a bad mood, I take a step back and quietly tell myself in my own mind: "Their mood is not my responsibility." I've learned that protecting your own emotional space is possibly the most undervalued skill for modern life.

6. I ended the day with a 'done list'

I end each day with taking 2 minutes to write down what I did, actually, and not what I didn't do.

This small habit rewired my brain to remain focused on progress, not perfection. It made me feel successful, even on "unproductive" days.

If you're constantly feeling behind, I strongly recommend trying this. The impact is subtle but powerful.

7. I gave myself permission to unplug

We're in a hustle and productivity cult. I used to feel guilty whenever I rested. But burnout taught me the hard truth: if you never rest, you eventually break.

Now, I schedule downtime just like an appointment. I take short breaks from technology during the day. I put my phone on airplane mode when I eat dinner with my wife. I allow myself to do nothing—without any guilt.

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Final thoughts

If you're consistently tired, unmotivated, or just a bit off. I get it. I've been there myself. But you don't require a total life overhaul. You just need small, everyday habits that care for your mind, body, and soul.

And if you desire a deeper way of living in harmony with peace, purpose, and presence, I truly think you'll find value in my book, Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego. It's a no-nonsense way to live with meaning in a crazy world.

Because motivation isn't something you wait around for—it's something you build—habit by habit.

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