10 Habits That Secretly Drain Your Mental Energy

Did you know that certain seemingly small daily activities or habits can drain your mental energy? Leaving you feeling drained and less productive by the end of the day.

Mental fatigue is a global challenge today. Studies have correlated its impact on academic focus and critical operations in our daily lives, such as driving. For example, mental fatigue is linked to 10-40% of traffic accidents in Australia, and students frequently report fatigue due to prolonged study hours and insufficient rest.

Mental energy is the fuel for focus, well-being, and productivity. Because mental energy is finite, certain habits that drain energy can impact your lifestyle and efficiency.

Mental energy gives clarity and helps us make better, more informed decisions while managing emotions. When drained, even everyday tasks seem challenging, making us frustrated and less productive. However, addressing the challenge of mental fatigue helps us find ways to boost mental energy.

This article helps us understand the importance of mental energy, habits that drain energy, and a few ways to overcome this situation.

Read more: How Seasonal Changes Impact Our Mood and Energy. 

What Is Mental Energy and Why It Matters

Mental energy is the ability to perform cognitive tasks, the level of mental exertion, and the drive to complete mental and physical tasks. It can also be defined as the psychological feature that motivates an organism to act towards a desired goal.

Mental energy fuels our thoughts, decision-making, and emotional regulation. When depleted, even simple tasks feel challenging.

Unlike physical energy, mental energy is harder to measure. However, it is equally important to lead a balanced life. It matters, and we must find ways to preserve it rather than drain it.

 Let us review some habits that drain mental energy in detail to ensure we remain high on our mental energy meter. 

Read more: 18 Ways to Boost and Improve Mental Health For A Better Life.

10 Small Habits That Drain Your Mental Energy

Despite being vital, mental energy or the fatigue of daily activities is often ignored. Physical fatigue is usually looked after; however, mental fatigue is sidelined. We must ensure that certain seemingly harmless activities do not deplete this vital resource.

Here are the top 10 habits that drain your mental energy:

1. Overthinking Decisions:

The Problem: Our brains can handle a limited number of decisions daily, and overthinking drains our mental energy quickly. Too many options can confuse you, leading you to overthink and overanalyze, even for a seemingly small decision. This is decision fatigue. A mental drain that causes you to lose your mental energy.

Solution: You can stop overanalyzing and simplify decision-making by:

• Following Routines: For instance, have a routine for meal prepping. This helps in reducing overthinking about options.
• Using Decision Tools: These can be a to-do list or apps that help you maintain daily chores.
• Limiting Unimportant Choices: You can decide quickly if you have just the important options. For example, standardizing your wardrobe and decluttering unimportant unused, or old clothes, help you decide quickly, as there are fewer choices left. 

Read more: How To Find Inner Peace? 25 Things You Can Do for A Calmer Mind.

2. Lack of Physical Movement:

The Problem: Not moving frequently hampers your physical well-being and mental vitality. Regular movement and exercise promote blood flow to the brain, improving clarity and focus. It is a win-win for your mind and body.

Solution: Include at least one activity in your day:

• Go for short walks during breaks.
• Do stretches or yoga for 5–10 minutes.
• Opt for a standing desk or take meetings while you move/walk.

3. Multitasking:

The Problem: Multitasking can kill your productivity and deplete your mental energy. When you take on several tasks at once, it affects your focus, and you drain your mental energy trying to balance all those activities. Multitasking might be appealing, but it forces the brain to switch between tasks, causing inefficiency and mental fatigue.

Solution: Focus on one task at a time:

• Use the Pomodoro Technique (25-minute focus, 5-minute break).
• Focus on tasks according to importance and urgency.
• Avoid disturbances by silencing notifications.

4. Skipping Meals or Poor Nutrition:

The Problem: Skipping meals significantly impacts your mental energy. As food is the fuel for the brain, poor nutrition leads to energy crashes and reduced mental clarity. This is caused by low blood sugar levels and leads to mental fatigue, irritation, and reduced focus and concentration.

Solution: Focus on a brain-friendly nutritional diet:

• Prioritize eating a balanced diet rich in whole grains, nuts, and omega-3s.
• Avoid skipping meals and aim for consistent eating schedules.
• Do not forget to stay hydrated to prevent fatigue.

To understand healthy dietary choices better, read our article on a balanced diet chart for good health

5. Saying Yes to Everything:

The Problem: We must overcome the fear of saying ‘no.’ Sometimes, saying ‘yes’ is easier. It helps us avoid conflict and having to explain ourselves to those around us, but it also overcommits us when, really, what we wanted was to spend some time in solitude or working on a personal hobby.

This habit of overcommitting drains our mental energy and leads to unnecessary stress and burnout.

Solution: Set boundaries and practice saying no:

• Before committing, assess your priorities.
• Know that it’s okay to say no.
• Be firm, yet use polite language. This helps ease the situation without creating undue expectations.
• Schedule “me time” to recharge.

6. Procrastination:

The Problem: Procrastination has affected most people’s mental health. We delay things, draining our productive time and energy. This also creates mental clutter and guilt and drains our mental energy.

Solution: We can overcome procrastination with:

• Allocating specific times for certain tasks.
• Opting for smaller manageable steps for tasks.
• Rewarding progress to build momentum.

Read more: 5 Effects of Procrastination on Health.

7. Being Overly Connected:

The Problem: Constant notifications, emails, and social media drain mental energy and focus. Being digitally connected all the time takes effort and also makes us less productive as our attention deviates, and mental energy drains.

Solution: Go for a digital detox:

• Check messages only at a specific time(s).
• Opt for a “Do Not Disturb” mode during focus hours.
• Allocate phone-free time, such as during meals or before bed.

8. Lack of Quality Sleep:

The Problem: Sleep is crucial for a well-functioning body and mind, and poor sleep disrupts cognitive functions like memory, decision-making, and emotional regulation. Improper sleep can be a major energy-draining factor.

Solution: Improve your sleep hygiene:

• Maintain a proper sleep schedule to prevent sleep anxiety.
• Say no to screens at least an hour before bed.
• Have a calming bedtime routine (e.g., reading, meditating, or light massage).

9. Consuming Too Much Negativity:

The Problem: We consume a significant amount of content every day—both positive and negative. While positive content can inspire us, negative content can leave us in an emotional spiral. This can also impact our sleep and thought processes and drain our mental energy to a great extent.

Solution: Look for ways to create a positive environment:

• Reduce exposure to negative news.
• Follow optimistic content creators.
• Surround yourself with positive and encouraging people.

10. Ignoring Mental Breaks:

The Problem: Working nonstop has never helped anybody. It simply drains your physical and mental energy, creating burnout. Taking breaks between tasks is recommended to maintain focus and work efficiently.

Solution: Take intentional and regular breaks:

• Opt for mindfulness or deep breathing exercises.
• Take breaks from work for short activities like journaling or stretching.
• Aim for 5-10 minute breaks every hour. 

Read More: Mindfulness in Daily Life: Smaller Habits for Greater Peace and Presence.

Conclusion: Small Changes, Big Impact

Your mental energy is worth protecting. By understanding and addressing a few important issues, you can not only save your mental energy but also improve focus, productivity, and well-being. These simple steps will add up and restore your mental energy, paving the way for mental wellness. Avoiding the above habits gives you the perfect chance to lead a more balanced, fulfilling life.

Remember, you don’t need to be perfect; it is about progress. Small, consistent efforts to help prevent mental energy drain go a long way. Prioritize your mental health, have a positive approach, and watch your productivity grow.

Your mental energy is precious. Protect it now to unlock endless possibilities!