Burnout often gets associated with long hours, deadlines, and mental overload. However, it’s also possible for small, everyday habits to drain your energy without you realizing it. These habits can either energize or deplete your mental resources, and choosing one helpful habit can create a ripple effect of other good habits that boost your well-being.
Here are three common habits that might be draining your energy without you noticing:
1. Scattered Attention
In today’s digital age, we’re constantly bombarded with notifications, to-do lists, and open tabs. We often find ourselves switching between multiple apps, watching something while eating, texting while trying to make conversation, and other instances where we’re not fully present in one activity.
Research suggests that media multitasking can impair attention tasks, despite our perceptions of being good at it. This is linked to sensation seeking and a reduced ability to filter distractions. Constantly switching between tasks can dilute your attention, leaving each one only half-done and causing your energy to drain more than you realize.
Intentional focus is key. Giving your complete attention to one task at a time will help improve performance and strengthen your ability to stay present in the moment.
2. Decision Fatigue From Trivial Choices
We often make countless micro-decisions throughout the day, which can collectively use up mental energy reserved for more personally meaningful tasks. Research shows that decision fatigue can impair attention, self-control, and judgment. These decisions may seem small but can have a significant impact on our mental load.
By batching these decisions, such as planning outfits for the week or creating themed playlists ahead of time, we can reduce cognitive load and conserve mental energy for more important tasks.
3. Performing Wellness
Many people mistakenly prioritize busy wellness routines over genuine self-care, focusing on appearance over authenticity. This approach becomes problematic because it may lead to stress instead of relaxation.
It’s essential to understand that what looks like self-care to you may not be the same for another person. It’s okay to skip a yoga session or take a break from journaling if it doesn’t feel helpful at the time. The goal is to support your well-being, not chase an idealized routine.
By becoming aware of these everyday habits and recognizing their impact, you can begin making small but intentional shifts. This will help you reclaim your focus and emotional bandwidth, allowing you to truly show up in areas that matter most in your life.
Source: https://www.forbes.com/sites/traversmark/2025/05/26/3-habits-that-are-quietly-draining-your-energy-by-a-psychologist