13 Subconscious Habits That Are Wrecking Your Gut And Nervous System

I used to think healing meant adding more — more supplements, more morning routines, more self-care rituals, more “healthy” habits. And yet… I was still bloated, anxious, wired, and somehow exhausted all at the same time.

Turns out, I wasn’t failing because I wasn’t doing enough. I was failing because I was unconsciously doing too much — and a lot of it was quietly keeping my gut inflamed and my nervous system stuck in fight-or-flight.

If you’ve hit a plateau in your healing, your digestion’s still a mess, or you’re constantly running on adrenaline, you might be doing these too.

1. Rushing through literally everything

From brushing my teeth to replying to emails, I used to move like I was late for my own funeral. The problem? That constant urgency sends danger signals to your body all day long — which means digestion gets shut down, enzymes don’t release properly, and your gut stays tense.

Try this instead:

• Slow down on purpose during mundane tasks

• Sip your drink without scrolling

• Pause before your first bite and actually breathe

2. Skipping real breaks during the day

Walking the dog, folding laundry, jumping on the mini trampoline — those aren’t “breaks.” Those are just different kinds of doing. Your gut needs actual stillness to reset between work blocks.

The science-y bit: Humans are most productive in 90–120 minute bursts. After that, your mind and digestion need a pause to recover.

3. Holding your breath while working

If you’ve ever realized you’ve been clenching your jaw or barely breathing during deep focus… welcome to the club. Shallow breaths tell your nervous system you’re in danger, which keeps you stuck in stress mode and slows gut motility.

Quick fix: Set breath cues — every so often, inhale deeply, then exhale slower than you think you need to.

4. Eating fast or distracted

Yes, even if it’s a quinoa salad with organic greens. If you’re chewing twice, scrolling Instagram, and inhaling lunch in under 10 minutes, you’re skipping the first step of digestion.

Better habit:

• Put the phone down

• Look at your food

• Chew 20–30 times per bite (yes, you’ll feel ridiculous at first)

5. Coffee on an empty stomach

My twenties were basically built on this mistake. Caffeine without food spikes cortisol, irritates your gut lining, and keeps your nervous system wired before the day even starts.

Upgrade it: Eat something warm and grounding first — eggs, oatmeal, or anything with protein and healthy fat — then have your coffee or matcha.

6. Overbooking your calendar

Back-to-back calls, errands, workouts, and social plans might feel productive… but it’s a one-way ticket to burnout. Without white space in your schedule, your body never gets to drop into rest-and-digest mode.

7. Ignoring body signals

Tight shoulders, a clenched jaw, stomach knots — I used to bulldoze past them. But ignoring these cues just deepens the disconnect between mind and body.

Instead, pause and scan: Where am I holding tension? You don’t have to fix it right away, but acknowledging it matters.

8. Ruminating and replaying

Your brain doesn’t know the difference between a real threat and an imagined one. Overthinking old conversations keeps your nervous system in a loop of stress chemicals — and yes, your gut feels it too.

9. Over-intellectualizing emotions

Understanding why you feel something isn’t the same as actually feeling it. In TCM, unprocessed emotions can literally stagnate energy and mess with digestion.

Cry, rage, shake — whatever gets it moving. You don’t have to justify it.

10. Productive rest

Sound baths. Sauna. “Just a quick podcast while I stretch.” All good things… but still doing things. Your nervous system also needs the kind of rest where you do nothing — no input, no output, just existing.

11. Saying yes to everything

People pleasing might keep the peace externally, but internally? Your gut’s holding the tension from every “yes” you didn’t mean. Saying no is self-preservation.

12. Living in scarcity mode

Scarcity mindset isn’t just about money. It’s about believing there’s never enough — time, rest, opportunities — so you push harder, control more, and stay hypervigilant.

It’s exhausting. And your body knows it.

The grounded takeaway

Healing isn’t about collecting more hacks. It’s about noticing the quiet, everyday ways you’re keeping yourself in survival mode — and learning to give your gut and nervous system actual safety.

Pick one habit from this list and shift it this week. That’s it. No pressure to fix it all.

Because sometimes, the most healing thing you can do… is less.

✺ Save this post for later or send it to the friend who’s “doing it all” but still feels off.