What’s Draining You? Tips on How to Avoid Burnout

When was the last time you stopped to figure out why you’re really feeling exhausted? I’m not talking about the obvious stuff like staying up too late watching your favorite TV show. I mean those energy drains that creep up on you until suddenly, you’re wondering why making dinner feels like climbing Mount Everest.

I’ve spent a lot of time thinking about this, both personally and professionally, and here’s what I’ve discovered: our energy gets zapped in ways we don’t even notice. Let’s consider some of the ways this happens.

The Stuff That’s Wearing You Out

You know that feeling when you pick up your phone to check one email and suddenly it’s 45 minutes later, and you feel oddly tired? Your phone isn’t just eating your time, it’s consuming your energy too.

Every time you switch between apps, respond to notifications, or scroll through social media, your brain is working overtime. It’s like having hundreds of tiny conversations all day long.

And speaking of conversations—let’s talk about those boundaries that probably disappeared somewhere between working from home and trying to stay connected with everyone. When your laptop lives on your kitchen counter and your work messages pop up while you’re making breakfast, your brain never gets to fully relax. Even when you’re “off,” you’re not really off.

Here’s something else I’ve noticed: we’re all carrying around emotional backpacks—unspoken worries, unresolved conflicts, and daily stresses we tuck away instead of dealing with. Maybe it’s that argument you never really resolved, or the worry about your child starting a new school, or just the general state of the world. These feelings don’t just go away when we ignore them—they sit there, quietly draining our energy.

Finding Your Personal Energy Zappers

Want to know what’s actually draining you? Try this: grab your phone or a small notebook and play energy detective for a week. Notice when you feel that “ugh” sensation or when you suddenly need a nap. What were you doing? Who were you talking to? What’s going on around you?

You might be surprised by what you discover. Maybe those two-hour marathon video calls aren’t just boring—they’re exhausting you for the rest of the day. Or perhaps your messy desk isn’t just annoying—it’s actually making your brain work harder every time you sit down to work.

Let’s Fix This

Ready for some real solutions? Let’s start with your phone. Instead of trying to quit cold turkey (because let’s be real, that’s not happening), try creating some phone-free zones in your life. Maybe your bedroom becomes a no-phone zone, or you put it in another room during dinner.

Your physical space matters more than you think. You don’t need to go full-on minimalist, but small decluttering wins can make a big difference. Try this: pick one spot that bugs you every time you look at it. Just one. Spend 15 minutes making it better. It might be your bedside table or that corner of the kitchen counter where everything seems to land. Start there.

Now, about those feelings we’re all carrying around, you don’t need to book a therapy retreat but try this simple trick: when you’re feeling overwhelmed or tired, stop and name what you’re feeling. Just put words to it. “I’m feeling frustrated because this project is taking longer than I thought.” That’s it. You may be surprised about how powerful this can be.

Building Better Energy Habits

Instead of following some rigid morning routine you found online, think about what actually makes you feel good in the morning. Maybe it’s ten minutes of quiet with your coffee. Maybe it’s dancing in your kitchen to your favorite song. It won’t hurt to try it.

Throughout your day, try taking actual breaks. Not working-while-eating breaks, but real breaks. Step outside. Look at the sky. Stretch. Call a friend who makes you laugh. These aren’t indulgences, they’re essential maintenance for your energy levels.

Moving Forward

Here’s the thing about managing your energy—it’s not about becoming someone who never gets tired. It’s about understanding yourself better and making choices that help you feel more alive and less drained.

Start small. Pick one thing that you’ve noticed drains you and change it. Maybe you’ll start with putting your phone in another room while you sleep or finally tackling that messy corner that is driving you nuts. Whatever it is, just start there.

Remember, your energy is precious—protect it. Small changes add up, and you deserve to feel your best.

What do you think is your biggest energy drain right now? And more importantly, what’s one small change you could make this week to start feeling better?

Robin