6 Everyday Habits That Might Be Draining Your Energy, According to Psychologists

Multitasking

Constantly bouncing between tasks requires your brain to refocus, which eats up extra energy. “Instead of saving time, it often results in more mistakes and frustration,” says Dr. Hafeez. Multitasking adds mental clutter, slows productivity, and over time, ramps up stress and makes it harder to concentrate. You might even notice your memory slipping or struggling to retain information. Instead, focus on one task at a time, which allows your brain to work more efficiently. “Taking regular breaks can help you recharge and keep your focus sharp. By slowing down and being more mindful, you’ll feel less stressed and more in control,” says Dr. Hafeez.

Procrastinating

Procrastination can wear you out mentally because your brain keeps reminding you about the tasks you still haven’t completed, causing constant stress and worry. “The more you delay, the bigger the task seems, which increases anxiety,” says Dr. Hafeez. “All this mental pressure makes it difficult to focus on anything else.” One way to lighten the load is to break tasks down into smaller, more manageable steps so they don’t feel so overwhelming. Block out specific times to tackle them, even if it’s just for a few minutes. “Focus on starting, not finishing perfectly, because beginning is the hardest part,” suggests Dr. Hafeez. “Use reminders or timers to keep yourself on track and limit distractions.”

People Pleasing

Constantly trying to keep others happy, especially if it means putting your own needs last, can drain your mental energy. “People pleasing can lead to low self-esteem, because your worth starts to depend on how others view you,” says Dr. Hafeez. “You may also feel resentment, even if you don’t express it, because your needs are often ignored.” Start by setting small boundaries and checking in with how you feel. “Pay attention to your motives and help others because you truly want to, not because you fear rejection,” says Dr. Hafeez.

Letting Clutter Pile Up

Visual clutter doesn’t just crowd your space, it crowds your mind, too. Whether you’re stressing about it, avoiding it, or strategizing how to tackle it, it all adds to the mental load. “Often, clutter starts small and builds over time to a point that it becomes extremely anxiety-provoking, which leads to avoidance, which leads to shame, and the cycle just repeats itself,” says Dr. Madison White, PsyD, licensed clinical psychologist and founder and owner of MSW Psychological Associates.

Break the cycle by starting small. Once you get going, it often feels much easier to keep going. “Pair a difficult task, like decluttering for 30 minutes, with a small indulgence,” suggests Dr. White. “For example, allow yourself a treat, favorite drink, or episode of a show only while doing, or after completing, the 30 minutes.” That way, your brain gets a reward and you’re more likely to stick with it.

Ruminating

Dwelling on fear, anxiety, or worry keeps your mind stuck in an anxious loop. “It is also mentally draining because often people feel as though their rumination is helping them in some way, when in reality, it leads to more anxiety,” says Dr. White. “It is important for people to develop insight into signs they are ruminating, such as replaying the same thing over and over again in their head, imagining the worst-case scenario, and feeling stuck on a topic or thought.” Try cognitive diffusion strategies, like labeling the thought and singing it out loud, which help create distance from them instead of getting caught up in them. “It’s not helpful for people to try to stop the rumination, but to redirect it and to recognize that thoughts aren’t facts, they are just thoughts,” says Dr. White.

Making Too Many Trivial Decisions

From what to wear to what to eat or which show to watch, our days are packed with choices. “Making too many trivial decisions is mentally draining because it can lead people to spend more time on decisions than is necessary,” says Dr. White. That constant pressure to make the “right” choice can also lead to burnout, decision paralysis, and perfectionist thinking. One fix is to start delegating. Share home tasks with family or work tasks with colleagues to take some of the load off. Another trick is to set time limits, like giving yourself five minutes to decide what’s for dinner. “You don’t have to make the ‘best’ or ‘right’ decision. Rather, the goal is to reduce the time spent thinking about it,” Dr. White says.