People who constantly feel like they’re lagging behind often don’t even realize the subtle ways they sabotage their own progress.
They might chalk up their stress to having too much on their plate, or blame it on the “fast pace” of modern life, never questioning the small habits that build up over time and leave them feeling perpetually one step behind everyone else.
In my experience, these seemingly harmless daily actions can add up to a real sense of being stuck, overwhelmed, or just plain behind.
Let’s take a look at nine of the most common habits.
1. They compare themselves to everyone else
Have you ever opened your phone, scrolled through social media, and suddenly felt like everyone else is living an award-winning life while you’re barely getting by?
I’ve definitely been there. A few years ago, I found myself refreshing Instagram every hour, subconsciously measuring my day against someone else’s highlight reel. And guess what? It never felt good.
This habit—of constantly sizing up our lives next to others—fuels the belief that we’re lagging behind. It doesn’t matter if it’s about career milestones, relationships, or even that morning workout routine; the result is the same: anxiety and a persistent sense of not measuring up.
Research backs this up.
Studies have shown that heavy social media use is often linked to higher levels of perceived social isolation and comparison.
The next time you catch yourself scrolling and feeling that wave of inadequacy, pause and remind yourself that social media is basically everyone’s highlight reel. No one’s posting about the days they didn’t get out of bed until noon.
2. They say yes to everything (and everyone)
One thing I’ve noticed among folks who feel behind is that they often say “yes” to every task, project, favor, or event that comes their way.
The logic is something like, “If I don’t take this on, I’ll miss out or fall further behind.”
Ironically, over-committing in this way can be a huge reason they fall behind in the first place.
Greg McKeown once wrote, “If you don’t prioritize your life, someone else will.”
And that’s the heart of the issue.
Without clear priorities, it’s easy to let other people’s needs, agendas, or even random opportunities shape your day.
The result?
You spread yourself so thin that everything ends up half-baked. Deadlines creep up, stress piles on, and you never get the chance to make real, meaningful progress on what truly matters.
3. They don’t plan their day (they just ‘wing it’)
Picture a pilot deciding to “wing it” without a flight plan, hoping to land safely by chance.
Sounds absurd, right?
But that’s exactly how many of us go through our daily lives when we feel behind—we just wake up and let the day happen to us.
I used to fall into this trap, especially when I first started writing full-time.
I’d wake up, brew some coffee, glance at my emails, and then let the rest of the day unfold however it wanted.
Before I knew it, the entire day had slipped through my fingers, and I felt no closer to my goals.
Having even a simple plan—a loose schedule, key priorities, or a to-do list—makes a world of difference.
It sets the tone for the day and reminds you of what truly needs your focus. It might feel like an extra task at first, but trust me, it’s far less painful than the chaos of an unstructured day.
4. They let small tasks pile up until they become overwhelming
Ever had a sink full of dishes that you keep telling yourself you’ll do “later”?
Then, before you know it, you’ve got a towering mountain that’s practically a science experiment.
The same principle applies to life tasks.
It could be replying to emails, finishing that online course you signed up for, or updating your resume.
Individually, each task is tiny.
But procrastinate enough of them, and they transform into a burden so big you don’t even know where to start.
Dale Carnegie said, “Inaction breeds doubt and fear. Action breeds confidence and courage.”
If you handle small tasks as they come, you won’t have to dig yourself out of a pit of unfinished business.
5. They work hard, but not smart
Maybe you know the feeling: You’re always “busy,” running from one thing to the next, checking your phone, juggling tasks, and collapsing in bed at night, only to wonder what you really accomplished.
I’ve mentioned this before in a previous post—busy-ness does not always equal productivity.
People who perpetually feel behind often confuse being constantly in motion with making real progress.
Sometimes, the more strategic move is to step back and rethink how you’re approaching your workload.
Could you delegate anything?
Are you focusing on tasks that bring the greatest returns, or just churning out activity to feel productive?
Real productivity isn’t about checking off every box but rather focusing on the tasks that genuinely move the needle in your life and career.
6. They dwell on mistakes and regrets
We all mess up sometimes—that’s just part of being human.
But if you’re constantly focusing on past missteps and replaying them in your mind, you’re giving them permission to haunt your present.
I once spent weeks beating myself up over a project that didn’t go as planned.
Instead of learning from it and moving on, I just clung to the mistakes.
Unsurprisingly, my day-to-day motivation plummeted, and I felt even more behind because I couldn’t channel my energy into what was next.
Holding onto regrets or wallowing in “what could have been” just eats up that precious time.
If you want to stop feeling behind, it’s crucial to accept your missteps, learn whatever you can from them, and move forward.
7. They let their energy levels tank
Let’s face it: Feeling behind is a lot easier when you’re running on fumes.
Maybe you’re skipping meals, loading up on coffee instead of getting enough sleep, and rarely taking breaks.
After all, when you feel like you’re behind, the last thing you want to do is rest—right?
But ignoring your body’s signals will catch up with you. We all need time to recharge.
Our brains thrive on regular breaks, good nutrition, and a bit of exercise.
Burnout isn’t a badge of honor; it’s a sign you’ve pushed too far.
When I first switched careers from digital marketing to writing, I thought sleeping less would help me hustle harder.
I quickly learned that working exhausted isn’t working at my best. I’d end up with sloppy writing and mental fog that set me back even more. A well-rested mind is sharper, more creative, and better prepared to tackle the day’s challenges.
8. They don’t celebrate small wins
When you feel chronically behind, it’s tempting to brush off any small victory as “no big deal.”
Maybe you finally finished that online course you were putting off, or you got a great piece of feedback from a boss or a client—but in the back of your mind, you’re thinking, “There’s still so much more to do…”
This mindset robs you of the motivation that comes from positive reinforcement.
Recognizing progress, no matter how small, has a major psychological payoff.
It boosts your confidence and gives you the momentum to keep going.
A simple habit I’ve adopted is jotting down the three best things that happened each day (yes, even if it’s just “found a new coffee spot I love” or “had a productive 15-minute writing sprint”). It’s a quick reminder that not everything is doom and gloom.
9. They keep putting off the life they really want
Finally, there’s a tendency among people who feel behind to wait for the “perfect time.”
They think, “Once I get a better job, then I’ll start traveling,” or “Once I’m done with this crazy project, I’ll focus on my health.”
But life doesn’t come wrapped in a neat little bow.
There’s never going to be a perfect time to chase your bigger goals or invest in your personal happiness.
If you keep waiting for the stars to align, you might look back years later and realize you never actually took that step.
Remember, the only moment you truly have is right now.
Even small actions—like planning a weekend getaway instead of waiting for a grand vacation—can help you feel more in control and less behind.
Putting it all together
At the end of the day, those who feel behind in life often don’t see how their everyday habits shape that feeling.
It’s not just about big events or major failures; it’s about how you approach your mornings, your priorities, your self-care, and your attitude toward setbacks and success.
Here at DM News, we believe in progress over perfection. With a few mindful changes—resisting that scroll comparison, learning to say “no” more often, and celebrating every small step—you can flip the script on feeling behind and finally move forward on your own terms.
So, what’s one small shift you can make today? It might surprise you just how powerful it can be.
