Today, we’re doing a little call-out session: “5 Everyday Habits That Wreck Your Nervous System.” No shame here—we’ve all been guilty of these (yours truly included). These sneaky, everyday behaviors can lock you in stress mode more than you realize. And if you’re thinking, “Michelle, I already have enough on my plate!”—don’t worry. We’re talking about small, do-able tweaks to keep your nervous system out of perpetual fight-or-flight. So let’s dive in!
Habit #1: Packing Your Schedule with Zero Downtime
Imagine your planner looking like a game of Tetris—from sunrise workouts to back-to-back Zoom calls, kids’ activities, and a never-ending list of errands. Your nervous system cranks into chronic sympathetic overdrive, revving its engine non-stop without ever hitting the brakes.
Why It Wrecks Your NS:
Your body needs buffer zones—pockets of space that allow it to shift out of “go-go-go” mode and into a calmer, parasympathetic state. Without those moments to slow down, you’re training your body to think urgency is the norm.
A Simple Fix:
Schedule a 10-minute “nothing block” between major tasks. Use that time to breathe, sip some tea, or just stare out the window. No phone, no to-do list—just a little pause to remind your nervous system that it’s okay to rest.
Habit #2: Rushing to Get Somewhere & Always Running Late
Raise your hand if you’re chronically 10 minutes behind schedule—#Guilty. That frantic dash out the door turns every outing into a mini-adrenaline sport. Constantly feeling like you’re running late sets off your body’s panic alarms.
Why It Wrecks Your NS:
When rushing becomes your default, your nervous system interprets every outing—whether it’s school drop-offs, heading to work, or grocery runs—as an emergency. This constant state of alert raises your baseline stress level, making relaxation even harder.
A Simple Fix:
Plan to leave 15 minutes earlier than usual. Set an alarm that says “Leave at 7:30” and stick to it. That extra buffer takes the edge off the scramble and gives your nervous system a well-deserved breather.
Habit #3: Spending Time with People Who Drain Your Energy
Let’s get real—sometimes we find ourselves stuck with energy vampires. Whether it’s a negative coworker or a friend who only calls to vent, being around people who drain you can trigger your nervous system into overdrive. You might even slip into the fawn response, where you morph into a people-pleaser just to keep the peace.
Why It Wrecks Your NS:
If your body sees these interactions as threatening (emotionally, not physically), your nervous system goes on high alert, leaving you feeling drained and dysregulated.
A Simple Fix:
Set micro-boundaries. Limit those lengthy phone calls or shorten hangouts with energy drainers. If you can’t avoid them entirely, practice gentle disengagement—say something like, “I have to hop off now, but let’s catch up later.” Protecting your energy is essential for keeping your NS regulated.
Habit #4: Holding In Feelings/Stress Without Processing It
We all do it: we push down worries, anger, or sadness because we’re too busy or fear rocking the boat. But when you stuff those emotions inside, they don’t just vanish—they linger, often manifesting as tension, headaches, or that nagging sense of dread.
Why It Wrecks Your NS:
Emotions are energy. When you trap them, your body stays in a heightened state, leading to more stress hormones circulating and a chronically dysregulated system.
A Simple Fix:
Find a quick release valve. Try journaling for five minutes before bed, screaming into a pillow (we’ve all been there), or even dancing like no one’s watching in your living room. Let your body move that emotional energy out instead of letting it stagnate.
Habit #5: Constantly Checking Your Phone (The Dopamine Trap)
We love our phones, but let’s be honest—they can be a double-edged sword. Whenever you’re bored, anxious, or have a few seconds of downtime, you might automatically reach for your phone, scrolling through social media or checking emails. This creates a dopamine-seeking loop, making you chase that next notification like a fix.
Why It Wrecks Your NS:
Constant alerts and pings keep your nervous system in a state of readiness, preventing it from fully powering down and relaxing.
A Simple Fix:
Set clear phone boundaries. Create phone-free zones or designate specific times—like no phone at the dinner table or 30 minutes of phone-free time after you wake up. That small break gives your NS a chance to relax and signals that it’s okay to unplug.
Why This Matters
Our bodies respond to patterns more than isolated incidents. If your daily routine is filled with rushing, overbooking, neglecting emotional needs, and endless scrolling, your nervous system starts to believe you’re living in a daily war zone. The good news? Small, consistent changes can massively lower your baseline stress levels. It’s not about being perfect; it’s about being aware. Your nervous system loves routine—so when you consistently give it moments of rest, boundaries, and emotional release, it naturally learns to chill out.
Here’s your quick action plan: Pick one of these five habits that resonates with you the most. Maybe it’s the phone habit, or perhaps it’s that overstuffed schedule. Focus on tweaking that one behavior for the next week and observe how it impacts your mood, energy, and overall sense of calm. When you see positive changes, you’ll be inspired to tackle the next habit.
If you’re looking for a deeper dive into daily regulation tools, don’t forget to download my Nervous System Reset Guide (link in the show notes). It’s packed with simple somatic exercises that fit into even the busiest days—no hour-long meditations required.
Remember, there’s no shame in discovering you’ve been sabotaging your own chill. We’ve all done it. Now that you know, you can choose differently. And that’s where real transformation begins.
You’ve got this—one small, intentional tweak at a time. Let’s start unwinding that tension and reclaiming our calm!
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