Some days you wake up tired, drink something caffeinated, push through the day and wonder why you still feel worn out by dinner. If that sounds familiar, it may be worth looking at the ordinary parts of your day before assuming you simply need more willpower.

I’m not a doctor or medical professional. I’m a man in my 60s sharing what I’ve learned from life, trial and error, and research. This is about everyday habits, not diagnosing the reason someone feels tired. Persistent or unusual fatigue can have medical causes, so it is worth discussing with a healthcare professional.

1. Your sleep schedule is all over the place

Going to bed at different times, sleeping in on some mornings and staying up late on others can leave your routine feeling out of sync. A more consistent sleep and wake schedule is a simple place to start.

2. You are going too long without eating

When meals are constantly skipped or pushed late into the day, it is easy to end up running on fumes. Regular meals that include protein, carbohydrates, fruits or vegetables and enough overall food can make your day feel more manageable.

3. You are sitting more than you realize

It sounds backwards, but moving your body can help you feel less sluggish. You do not need a marathon workout. A walk, a few minutes of movement around the house or simply getting up regularly can break up long stretches of sitting.

4. Caffeine is covering up the problem

Coffee can be part of a perfectly normal routine. The problem comes when caffeine becomes the answer every time your energy drops, especially if late-day caffeine interferes with your sleep. Sometimes the tiredness you are fighting today is partly connected to the sleep you lost yesterday.

5. You are not drinking enough — or you are constantly chasing hydration

Hydration matters, but more is not automatically better. Pay attention to thirst, your normal routine and what your healthcare professional has recommended for you. If you have a medical condition or take medications that affect fluids, your needs may be different.

6. Your brain never gets a break

Constant notifications, scrolling, bad news and trying to keep up with everything can leave you mentally exhausted even when your body has barely moved.

Try giving yourself a short stretch of the day with no scrolling. Sit outside. Take a walk. Listen to music. Talk to somebody. Sometimes quiet is more useful than another productivity trick.

7. You keep blaming age for everything

Yes, our bodies change as we get older. But “I’m just getting old” should not automatically explain a major change in your energy.

If fatigue is persistent, severe, new or interfering with normal life, bring it up with your healthcare professional. Sleep problems, medications, mood, nutrition and a number of medical conditions can all play a role.

A better energy goal

I am not looking for some magical morning where I jump out of bed feeling twenty-five again. I want enough energy to live my day, get my workout in when I plan to, take care of what needs taking care of and still have something left over.

Sometimes the answer is not another supplement or another cup of coffee. Sometimes it is the boring stuff: sleep, food, movement, routine and paying attention to what your body is telling you.