Have you ever had one of those days where no matter how much sleep you get or how many cups of coffee you drink, you still feel completely drained? The kind of tired that goes beyond physical exhaustion and leaves you wondering where all your motivation and focus went? Chances are, energy drains are lurking in your daily life, slowly pulling the life out of you without you even realizing it.

By identifying these sneaky culprits and kick them to the curb, you can eliminate what’s draining your energy, allowing space for the things that truly matter: like achieving your goals, spending time with people who uplift you, and reconnecting with your passions.

Here’s how to start recognizing and addressing the energy drains holding you back.

Step 1. Spot the Energy Drains

Energy drains can come in many forms, and they’re not always obvious. From toxic relationships to poor organization, here are a few common culprits that might be zapping your energy behind the scenes.

1. Toxic Relationships

Some people uplift you, but others seem to suck the energy right out of the room. Whether it’s a friend who only calls to offload their problems or a coworker who thrives on drama, toxic relationships can be one of the biggest energy drains.

2. Cluttered Spaces

Believe it or not, physical clutter can create mental chaos. Piles of laundry, unfiled paperwork, and half-done projects clutter not only your home but also your mind, leaving you feeling overwhelmed and unproductive.

3. Unhealthy Habits

Poor sleep patterns, too much screen time, skipping meals, or overeating junk food can drain your physical and mental health, leaving you running on empty.

4. Constant Notifications and Overcommitment

Being available 24/7 via texts, emails, and social media ensures you’re never fully “off,” even when you desperately need to recharge. Overcommitting to work or social obligations can also leave you stretched too thin.

5. Negative Self-Talk

It’s exhausting when you’re your own worst critic. Constantly doubting yourself, worrying about the future, or replaying old mistakes takes a huge toll on your mental energy.

Step 2. Examine the Impact

Once you’ve identified potential energy drains, it’s time to figure out how they’re affecting your life. Ask yourself these questions about each one:

  • How does this person/task/habit make me feel after spending time on it?
  • Does it leave me excited and motivated, or drained and irritable?
  • If I removed this from my life, what might change for the better?

For example, if scrolling Instagram leaves you comparing your life to others and feeling bad about yourself, that screen time might be more draining than entertaining. Or if an acquaintance always leaves you emotionally exhausted after a hangout, it’s worth re-evaluating how much time you’re giving them.

Step 3. Strategies for Eliminating Energy Drains

Now it’s time to reclaim your energy by addressing those drains one by one. Whether it’s a slight tweak or a complete overhaul, these strategies will help you address common energy vampires.

1. Set Boundaries on Toxic Relationships

You don’t have to cut everyone out of your life, but clear boundaries will protect your energy.

  • Limit interactions: If someone constantly brings drama, reduce how much time you spend with them. Politely decline plans or keep conversations short.
  • Say no without guilt: You’re not obligated to absorb everyone else’s issues. Prioritize relationships that uplift you.
  • Surround yourself with positivity: Seek people who energize and inspire you, not those who drain your spirit.

Your relationships should nurture you, not deplete your mental well-being.

2. Declutter Your Physical and Digital Spaces

Cleaning up your environment can bring a sense of calm and control to your life.

  • Start small: Tackle one area, like your desk or a drawer, rather than trying to organize your entire house in one day.
  • Adopt the “one in, one out” rule: For each new thing you bring into your home, remove something old.
  • Organize your digital life: Unsubscribe from spam emails, delete unnecessary apps, and organize files into folders.

A tidy space leads to a tidy mind, helping you stay focused and feel more in control.

3. Prioritize Better Habits

Your habits set the foundation for your energy levels, so revamp the ones that aren’t serving you.

  • Simplify mornings: Set a consistent wake-up time and include grounding rituals, like stretching, journaling, or sipping water before checking your phone.
  • Fuel your body and mind: Stick to nutritious meals, hydrate, and set a bedtime routine to improve sleep quality.
  • Move regularly: Physical activity, even a short walk, boosts energy and reduces stress.

Small but consistent changes in your daily routines can transform your physical and mental resilience.

4. Take Back Control of Your Time

Time is one of your most precious resources. When you spend it more wisely, you have more energy to invest where it matters.

  • Turn off notifications: Unless it’s an emergency, it can wait. Set times to check messages instead of reacting constantly.
  • Learn to delegate: You don’t have to do it all. Share responsibilities with coworkers, family, or friends.
  • Block out recharge time: Schedule moments to unplug or do something you love, even if it’s just 15 minutes of reading or meditating.

Taking control of your time creates space for productivity and self-care.

5. Quiet the Negative Self-Talk

The way you speak to yourself determines how much energy you have for growth and success. Shift your internal dialogue to be more supportive.

  • Catch it in the act: Notice when you’re being hard on yourself, like saying, “I’m so stupid for making that mistake.”
  • Flip the script: Reframe negativity into encouragement, like, “It’s okay to make mistakes. I’m learning.”
  • Journal your wins: Keep track of little victories to remind yourself of all the things you’ve accomplished.

Building self-compassion takes practice, but it pays off in big ways by boosting both energy and confidence.

Step 4. Maintain an Energy Audit Habit

The things that drain your energy change as life evolves, so it’s important to regularly evaluate and reset. Schedule a personal check-in once a month or every quarter to ask yourself:

  • What’s been working well?
  • Is there anything new in my life that’s draining me?
  • What adjustments can I make to keep my energy levels balanced?

These self-check-ins help you stay aligned with what truly matters and cut out unnecessary stress as it arises.