You know you want more energy, but what if the real energy drain isn’t work or worry, but the cost of disconnecting from your personal needs?
We live in a world that rewards doing over being and values our brain over heart. As educated, self-directed women juggling careers, caregiving, and creative lives, we know how to push through. But what if the fatigue we carry isn’t from doing too much, but from ignoring the subtle ways our energy slips away?
These are the hidden energy drains, patterns we rarely shine a light on. They’re not always loud or obvious. They often look like tiny compromises, skipped meals, cluttered spaces, or emotional tension we’ve learned to live with.
Let’s explore 12 common but often-overlooked energy drains with simple, practical ways to overcome them.
12 common energy drains and how to overcome them
1. Poor Sleep Hygiene
We've all heard it before: sleep is crucial for our well-being. Our body rebuilds cellular tissue and removes metabolic waste while we sleep. But it's not just about quantity; quality matters too.
Are you waking up refreshed or dragging yourself out of bed?
Simple changes like maintaining a regular sleep schedule, creating a calming bedtime routine, and keeping your bedroom cool and dark can make a world of difference.
Personal Tip: I started adding lavender (or sweet orange) essential oil to my diffuser in the bedroom 30 minutes before bedtime and turn the lights down in as many rooms as possible in the evening. The aroma of lavender signals it's time to prepare for sleep and the ritual enhances my sleep quality.
Quick Win: Create a sleep preparation ritual for yourself. Turn lights down in your home after sunset. It may take some getting used to (especially your family), but a simple act of self-care can improve your sleep quality.
2. Less than Healthy Diet Choices
What we eat directly affects our energy levels. High-sugar snacks may give a quick boost but they lead to an inevitable crash. Instead, focus on balanced meals with plenty of vegetables, lean proteins, whole grains. Use fresh fruit that’s in season as a dessert. The key is protein and avoiding starchy high carbohydrate foods without protein or a healthy fat to accompany it.
Personal Tip: Incorporating more plant-based meals into my diet has significantly increased my energy levels throughout the day; think big balanced salad as a meal. And putting ‘clothes' on my carbs has helped me avoid glucose spikes (see #10).
Quick Win: Prioritize protein over starches at breakfast for steady late morning for steady energy (and blood sugar). Try this chai pudding recipe for breakfast you can make the night before.
3. Dehydration
Dehydration is a sneaky culprit that can leave us feeling sluggish. Our bodies need water to function properly, so make sure you're drinking enough throughout the day.
Personal Tip: I carry a reusable water bottle with me when I’m on the go. I aim to drink at the top of every hour to take sips regularly. At the office, I drink a cup of hot water in between cups of coffee.
Quick Win: Hydrate first. Drink a full glass of warm water upon waking to replenish from sleep.
4. Sedentary Lifestyle
Sitting for long periods can drain your energy faster than you'd think. Regular movement boosts circulation and keeps your energy levels stable. Complete a 25-min focused block and spend 2-3 mins stretching.
Personal Tip: I do squats daily in my breaks at work. Movement refreshes my mind, and I don’t keep a water bottle at work so I must walk to the water fountain to refill my cup (#3 and #4 in one!)
Quick Win: Try a few shoulder rolls or neck stretches right now. Or stand up and do 10 squats. Instant shift.
5. Negative Self-Talk
Our thoughts have immense power over our mind and energy levels. Constantly criticizing yourself or doubting your abilities can be draining. Self-doubt is burdensome and heavy. Drop it.
Personal Tip: Notice what you say to yourself. If you wouldn’t say it to your child, flip it. Say the opposite and write the positive statement down. This is a version of Pratipakshat Bhavanum practice in yoga which means cultivate an opposite point of view. Here’s a video from my teacher that explains the concept.
Quick Win: Replace one ‘I can’t' with an ‘I’m learning to…' today.
6. Cluttered Environment
A cluttered space can lead to a cluttered mind. Keeping your environment tidy can help maintain mental clarity and boost your energy.
Personal Tip: I spend a few minutes each evening tidying up my workspace and living area because it’s soothing and makes mornings so much smoother! And I must empty my kitchen sink.
Quick Win: Create 3 mins to tidy your desk as best you can at the end of each workday. Or clear one surface at home.
7. Lack of Boundaries (Leaky Personal Boundaries)
Saying yes to everything spreads you thin and depletes your energy reserves quickly. Learning to set healthy boundaries is essential. This energy drain deserves its own post.
Personal Tip: I’ve learned to prioritize tasks that align with my values and goals, saying ‘No,’ when necessary, without guilt. The word is a complete sentence.
Quick Win: Say ‘No’ to one thing today that doesn’t align with your priorities. If you feel stretched too thin, do not take any more on.
8. Emotional Stress
Emotional stressors like unresolved conflicts or suppressed feelings can be incredibly draining.
Personal Tip: Movement and nature (e.g., taking a walk) dissolved emotional stress because it allows me to clear my head and put things in perspective. If that’s not accessible for you, journaling in the morning also helps clear my mind. Most often challenges are resolved on the page.
Quick Win: Take a 10 min walk before work or after dinner. Notice how you feel before and after. Alternatively, write down 3 things weighing on your heart and notice whether you feel lighter.
9. Technology Overload
Constant notifications, emails, and scrolling on social media fragment our attention and drain our energy. Scientific evidence can be found here.
Personal Tip: I keep my phone in airplane mode as late as possible each day and stow my phone while at work to make space for deep work without distractions. This was surprisingly difficult at first.
Quick Win: Turn off one non-essential notification for the rest of the day. Add another tomorrow.
10. Blood Glucose Imbalance
Fluctuating blood glucose levels can cause mood swings and fatigue. Have you ever heard of or experienced a “hangry” person? Eating balanced meals helps stabilize these levels. Enjoy your food.
Personal Tip: Front-loading fiber-rich foods (veggies) at each meal has helped maintain steady blood sugar levels throughout the day and avoid blood glucose levels after meals.
Quick Win: At your next balanced meal (#2), eat veggies first, protein second, and starches/carbohydrates last. Then take a short walk.
11. Lack of Purpose
Feeling disconnected from your purpose or goals can sap your motivation and energy.
Personal Tip: For me, staying close to the teachings of Yoga is essential. My yoga sadhana (devoted practice) is my anchor—it connects me to what truly matters and keeps me grounded when things feel uncertain or overwhelming.
Quick Win: Ask yourself, ‘Is there a way to shift one thing I’m already doing to connect to a community of like-minded people that can support me and my life goals?’ One moment of clarity can save hours of energy.
12. Ignoring Self-Care
Neglecting self-care routines can leave you feeling depleted. Self-care isn't selfish; it's necessary for replenishing your energy stores. It is taking responsibility for your well-being.
Personal Tip: Aromatherapy baths have become a cherished part of my weekly routine—it’s my time to unwind completely.
Quick Win: No time for a bath? Start with a drop of essential oil in your palm, rub your hands together, and inhale deeply. This tiny ritual can offer a big shift in seconds. (Need ideas? I recommend essential oils for mindfulness here.)
Conclusion
Identifying these hidden energy drains is the first step toward reclaiming your vitality. Remember, small changes add up over time. Start by addressing one or two areas that resonate most with you and observe how they impact your overall well-being.
A vibrant, healthy life is your birthright. Claim it. By nurturing our bodies through holistic health practices like yoga, aromatherapy, proper nutrition, hydration, setting boundaries, and managing stress effectively—we create space for abundant energy flow in our lives every single day!
Reclaim Your Energy and Thrive!
Are you ready to break free from the hidden energy drains holding you back? Imagine a life where your energy is abundant, your sleep is restful, and your confidence soars.
When you understand and take steps to overcome these subtle barriers, you can achieve a vibrant, balanced life. Join our community of like-minded women who are on this empowering journey toward holistic health and self-regulation.
Together, we explore practical strategies in yoga, aromatherapy, and blood glucose management that will help you live your fullest life. Don't miss out on exclusive tips, personal stories, and expert advice designed to uplift and inspire you every step of the way.
- When Stress Hits the System: A Wake-Up Call About Stress Management and Diabetes - 10/18/2025
- Identify and Overcome 12 Hidden Energy Drains - 08/01/2025
- Yoga Therapy - 07/31/2025
