Why We’re All Tired, All the Time

You got a decent night’s sleep. You didn’t run a marathon. You weren’t up all night partying or caring for a sick child. And yet, you wake up tired.

Again.

It’s a phrase I hear constantly:

“I’m just so tired. All the time.”

But this isn’t just physical exhaustion. This is something else. Something deeper.

We’re not just tired. We’re worn out. Mentally, emotionally, psychologically. And the worst part? Most of us have started to accept it as the norm.

It’s not just you. And it’s not just sleep.

Of course, there are the usual culprits. Poor sleep hygiene. Too much coffee. Not enough movement. Blue light before bed. And don’t get me wrong, all those factors matter. But even when we manage the basics, the tiredness lingers.

What’s draining us isn’t just what we’re doing. It’s how we’re living.

We live in a world that demands more of our attention, more of our emotional energy, and more of our focus. At the same time, it gives us less space to recover.

It’s not surprising we’re running on empty and feeling overwhelmed. The surprising part is that we’re still functioning at all!

So why are we all so tired?

Let’s go deeper. These are five of the biggest contributors to modern-day exhaustion and how they sneak into your life, even when everything seems under control.

1. Cognitive Overload

Your brain is processing more information per day than any generation before.

We are constantly switching between tasks, tabs, roles, conversations, and responsibilities. Every notification, every decision, every small piece of input adds to your mental load. And that load rarely clears.

Even during downtime, we’re still reading, listening, swiping, checking, or planning. The brain never gets to truly rest.

It’s not just the big problems that wear us down. It’s the steady, invisible drip of micro-stressors that never stop.

2. Emotional Labour

Emotional labour is the unseen work of managing your emotions, and often managing others' as well. You might notice it in moments like these:

→ Being the calm one at work.

→ Keeping it together when your kids fall apart.

→ Smiling when you feel like screaming.

→ Supporting your team while quietly doubting yourself.

It’s exhausting and often unrecognised. Others might not see it, but your nervous system certainly does.

3. Digital Overstimulation

Many of us start and end our day with a screen. We scroll before bed, swipe first thing in the morning, and navigate a never-ending flow of notifications all day.

Even when you lie down, chances are you’re still consuming something. Your attention is pulled in multiple directions through headlines, group chats, emails, and curated feeds. Your brain rarely experiences quiet.

Be honest, are you really using the ‘mute notifications’ function…?

This constant input doesn't just disrupt your sleep. It keeps your nervous system alert and on edge.

4. Unfinished Stress Cycles

You encounter a stressful moment. Maybe it’s an argument, a difficult meeting, or a looming deadline. The moment passes, but the tension doesn’t.

In a healthy stress response, the body ramps up and then returns to calm. But most of us never complete the cycle. Instead, we power through and suppress the reaction.

That stress doesn't disappear. It stays in your system, weighing you down. Over time, this creates a baseline of tension that drains your energy, even when you think you're "fine."

5. Low-Level, Constant Anxiety

You may not feel anxious in the traditional sense. But for many people, there’s a background buzz that never goes away. You might be asking yourself:

→ Will I be able to afford this?

→ Am I doing enough?

→ What if I fail?

→ What if I fall behind?

→ What happens next?

Even if you don’t notice it actively, your nervous system does. That low hum of uncertainty leaves you running in a near-constant state of alertness. Eventually, it wears you out, resulting in burnout.

So what can you actually do about it?

Here’s what you don’t need. You don’t need a productivity hack. You don’t need a 5am miracle routine. And you don’t need another checklist that leaves you feeling behind.

What you need is space. What you need is rest that actually feels like rest.

Start here.

1. Protect the First and Last 30 Minutes of Your Day

Your brain is most sensitive during the first and last 30 minutes of your day. What you feed it during these windows can shape your mood, attention, and stress levels.

Try this:

→ Avoid news, social media, or email for at least 30 minutes after waking.

→ Put screens away 30 minutes before bed and read, stretch, journal, or listen to something calming.

→ Charge your phone outside the bedroom if possible.

These small shifts can lower stress, improve sleep, and help you start and end the day with more clarity and control. Now, the research varies on this one, and others will say +60 minutes or more is needed away from a screen. Start small, at least 30 minutes, and slowly try to digitally detox in that sensitive pre- and post-sleep period until you find a sustainable routine that works for you.

2. Schedule Breaks From Input

It’s not just your workload that drains you. Constant input does, too.

You don’t need a full digital detox. You just need short, intentional windows where your brain isn’t consuming something new.

Try:

→ No screens during lunch.

→ Walk without a podcast.

→ One quiet hour in the evening without your phone nearby.

These micro-pauses let your mind exhale.

3. Honour Your Emotional Load

If your exhaustion isn’t physical, ask yourself this: what emotion am I carrying?

→ Am I holding on to frustration?

→ Am I carrying worry for someone else?

→ Am I pretending I’m fine when I’m not?

Sometimes what we call tired is actually stress, sadness, grief, or pressure with no release.

Build in moments to decompress after emotionally demanding tasks. Even a few minutes alone, a walk, or a journal check-in can help you reset.

Find what works for you, and be intentional in deploying it.

4. Choose One Intentional Moment of Rest Each Day

You don’t need to take a day off to start recovering. Just begin by creating one moment each day where your mind and body feel safe and still.

Ideas:

→ Sit in the sun for five minutes without your phone.

→ Try slow, intentional breathing.

→ Listen to a song that makes you feel something.

→ Write one honest sentence about how you feel.

These aren’t indulgent. They’re essential.

Final Thought: You’re Not Lazy. You’re Human.

You weren’t designed to live in constant noise, pressure, and stimulation. If you feel tired all the time, you’re not broken.

You’re responding in a very human way to a very inhuman pace.

Start by reclaiming a few quiet moments. You don’t need to overhaul your life. Just take one small step that gives your mind and body a little peace.

And if you don’t know where to begin, put your phone away tonight. That might be enough.

You - and your brain! - deserve rest. And remember, there is no silver bullet. Try something. If it doesn’t work, try something else. There will be a combination of actions that will help you find rest; it may just take a little experimentation.

–MRB

My goal is to help people thrive in a complex world. While I write as a psychologist, this content is general in nature, does not constitute a therapeutic relationship, and is not a substitute for personalised mental healthcare advice. Further, some posts may include affiliate links to resources I recommend. Read my full site policy here.