Always complaining you have no time? You might have these bad habits

Did you achieve your work and life goals last year? No time, too many tasks, too busy... None of these are excuses.

What actually makes you inefficient are some bad habits you may not have noticed at all. Starting today, hurry up and break these bad habits.

01

Hitting the snooze button

It might feel as though pressing the snooze button in the morning gives you a little bit of extra rest to start your day, but the truth is that it does more harm than good.

You may think that hitting the snooze button in the morning lets you rest a bit longer before getting up, but in fact doing so does more harm than good.

That"s because when you wake up, your endocrine system begins to release alertness hormones to get you ready for the day. By going back to sleep, you"re slowing down this process. Plus, nine minutes doesn"t give your body time to get the restorative, deep sleep it needs.

This is because after you wake up, the body's endocrine system begins secreting wakefulness hormones to rouse the body. Going back to sleep slows this process down. In addition, 9 minutes is simply not enough to enter the deep sleep that leaves you refreshed.

02

Sacrificing sleep for work

As Arianna Huffington discusses in her sleep manifesto, "The Sleep Revolution," a good night"s sleep has the power to increase productivity and happiness, lead to smarter decision-making, and unlock bigger ideas.

As Arianna Huffington says in her sleep manifesto The Sleep Revolution, "A good night's sleep boosts work efficiency, increases happiness, and helps you make smarter decisions and come up with better ideas."

The trick to getting enough sleep is planning ahead and powering down at a reasonable time.

The trick to getting enough sleep is to plan ahead and turn off the lights at the right time.

03

Leaving your phone by the bed

Another key to getting better sleep is not letting outside influencers impair your sleep.

Another key factor in getting a good night's sleep is not being influenced by external things.

The LED screens of our smartphones, tablets, and laptops, for example, give off what is called blue light, which studies have shown can damage vision and suppress production of melatonin, a hormone that helps regulate the sleep cycle.

For example, the displays of smartphones, tablets and laptops emit blue light, and research shows that blue light damages eyesight and suppresses the production of melatonin. Melatonin helps regulate the sleep cycle.

Research also suggests that people with lower melatonin levels are more prone to be depressed.

Researchers also say that people with low melatonin levels in the body are more prone to depression.

04

Skipping breakfast

As Lisa DeFazio, a healthy-lifestyle expert and registered dietitian, tells Business Insider, breakfast is the most important meal of the day.

Healthy lifestyle expert and registered dietitian Lisa DeFazio told Business Insider that breakfast is the most important meal of the day.

By the time you wake up, you likely haven"t eaten for 10 or 12 hours, which is where breakfast got its name — it means "breaking the fast," DeFazio said.

When you wake up in the morning, you have already gone 10 to 12 hours without eating, which is where the name "breakfast" comes from, meaning "breaking the fast."

Your first meal of the day is what kick-starts your metabolism and replenishes blood-sugar levels so you can focus and be productive throughout the day. When blood sugar levels are low, DeFazio says, it"s much harder to focus and you"re more likely to feel tired, irritable, and impatient.

Breakfast kick-starts your metabolism for the day and replenishes your blood sugar levels, allowing you to stay focused and productive throughout the day. DeFazio says that when blood sugar levels are very low, people find it hard to concentrate and are more likely to feel tired, irritable and impatient.

05

Putting off the most important work

People often start off their day by completing easy tasks to get themselves rolling, and leave their more difficult work for later. This is a bad idea, and one that frequently leads to the important work not getting done at all.

At the start of the day, people always pick the easy things to get done first to get themselves into the swing of things, and push the difficult work to later. This is not a good idea and often leads to the more important work never getting finished.

As researchers have found, people have a limited amount of willpower that decreases throughout the day, so it"s best to get your hardest, most important tasks done at the beginning of the day.

Researchers have found that people have limited willpower over the course of a day, and it gradually runs out. So it is best to tackle the hardest, most important work at the start of the day.

06

Eating junk food for lunch

Maintaining energy levels requires eating a balanced lunch.

To fill your body with energy, the lunch you eat should be nutritionally balanced.

High-fat, high-sugar lunches make us sleepy and have low energy by 3 pm, DeFazio says, so it"s important to go heavy on the protein and healthy fats and easy on the carbs when choosing what you eat for lunch.

A high-fat, high-sugar lunch makes you drowsy, and by 3 p.m. you will be running out of steam. DeFazio says that when choosing lunch, you should eat more protein and healthy fats and limit your carbohydrate intake.

Luckily, plenty of fast-food chains offer healthy meal options that won"t make you pass out at your desk.

Fortunately, many fast-food chains offer healthy lunches so you will not be dozing off at your desk.

07

Failing to tell primary from secondary

Some people think having lots of goals is the best way to ensure success — if one idea fails, at least there are plenty more in reserve to turn to. Unfortunately, this sort of wavering can be extremely unproductive.

Some people believe that setting many goals is the best way to ensure success, because if one idea does not work out, at least there are plenty of backups to pursue. But unfortunately, this wavering is the least efficient approach of all.

Warren Buffett has the perfect antidote. He saw that his personal pilot was not accomplishing his life goals, so Buffett asked him to make a list of 25 things he wanted to get done before he died. But rather than advising him to take little steps toward completing every one of them, Buffett told the pilot to pick five things he thought were most important and ignore the rest.

Warren Buffett has the best solution for this. He discovered that his private pilot had not achieved his life goals, so he had him list the 25 things he wanted to accomplish before he died. Rather than suggesting he work toward every single goal, Buffett told him to pick the five he considered most important and forget about the rest.

08

Not exercising

Studies have shown that morning and afternoon workouts can increase a person"s amount and quality of sleep — one study found that exercise adds around 45 minutes of extra sleep — and better sleep leads to a more productive day.

Research has found that exercising in the early morning and afternoon can increase sleep duration and improve sleep quality. One study found that exercising can help people sleep 45 minutes longer. Sleep better, work more efficiently.

09

Multitasking

While many people believe they"re great at doing two things at once, scientific research has found that only about 2% of the population is capable of effectively multitasking.

Although many people believe they can multitask, scientific research has found that only about 2% of people can effectively do several things at once.

For the rest of us, multitasking is a bad habit that decreases our attention spans and makes us less productive in the long run.

For the vast majority of the rest, multitasking is a bad habit that shortens our attention span and, in the long run, makes us less efficient.

10

Perfectionism

More often than laziness, the root of procrastination is the fear of not doing a good job.

The root cause of procrastination is usually not laziness, but the fear of not being able to do it well.

The only way to overcome procrastination is to abandon perfectionism and not fuss over details as you move forward. Pretending the task doesn"t matter and that it"s OK to mess up could help you get started faster.

The only way to overcome procrastination is to give up the idea of perfectionism and stop agonizing over details. Pretending the task is not important and that it is fine to mess it up can help you get started as soon as possible.

11

Over-planning

Many ambitious and organized people try to maximize their productivity by meticulously planning out every hour of their day. Unfortunately, things don"t always go as planned, and a sick child or unexpected assignment can throw a wrench into a person"s entire day.

Many ambitious and organized people maximize their efficiency by carefully planning every hour. Unfortunately, things do not always go according to your plan. A sick child or an unexpected task can wreck an entire day.

Instead, you might want to try planning just four or five hours of real work each day. That way, you can be flexible later on.

In fact, you can plan just four or five hours of work a day, which leaves your time flexible later on.

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