3 Daily Habits That Are Quietly Draining Your Energy, According to a Psychologist

Are you feeling drained before the day even begins? According to a new Forbes article by psychologist Dr. Ellen Hendriksen, the source of your chronic fatigue may not be your workload—but rather a few subtle daily habits that are sapping your mental energy.

1. Constantly Replaying Conversations

Have you ever spent hours rehashing a conversation in your head, wondering if you said the wrong thing or if someone took offense? This habit, known as rumination, can feel like you’re solving a problem—but it rarely leads to resolution.

“Replaying conversations is like watching the same bad movie over and over, hoping it ends differently,” says Dr. Hendriksen.

• Practice self-compassion: Remind yourself that you’re human and allowed to be imperfect.
• Distract your brain with something engaging—like a puzzle, book, or walk.
• Schedule “worry time” to keep rumination from taking over your whole day.

2. Saying “Yes” Too Often

While being helpful or agreeable feels good in the moment, overcommitting can lead to burnout. People-pleasing—especially in the workplace—is one of the biggest hidden drains on mental stamina.

“Every ‘yes’ is a ‘no’ to something else—often your rest, focus, or sanity,” Dr. Hendriksen warns.

• Practice polite but firm boundaries: Try phrases like, “Let me think about it and get back to you.”
• Say “yes” only to requests that align with your values or top priorities.
• Build a habit of pausing before responding to new asks.

3. Unstructured Social Media Scrolling

Even though checking your feed can feel like a harmless break, it often backfires—especially when done mindlessly. That “quick” scroll can turn into 30 minutes of comparison, negative news, or anxiety.

Social media engages the brain’s reward system in short bursts but often delivers information that spikes stress hormones. Plus, comparing your real life to curated highlight reels can subtly wear you down.

• Use app limits or screen time settings to create healthy boundaries.
• Replace scrolling with genuine connection—send a voice note or schedule a call.
• Designate screen-free times in your day, especially before bed.

The Bigger Picture: Protecting Your Energy Is Mental Health Care

While these three habits might seem small, they represent a larger theme in modern life: our attention is constantly under siege. Mental energy, much like physical energy, needs conservation and restoration.

Dr. Hendriksen’s advice is a timely reminder that managing your energy is not just about sleep or nutrition—it’s about boundaries, mindfulness, and treating your mind with care.

Quick Tips to Boost Energy Throughout the Day

• Start your day with a clear intention rather than jumping into reactive tasks.
• Take mental breaks every 90–120 minutes to reset your focus.
• Avoid multitasking—switching between tasks rapidly is a major energy sink.
• Move your body regularly, even if it’s a 5-minute stretch or short walk.
• Nourish yourself well—don’t underestimate the power of hydration and real food.

Final Thought

If you’re feeling chronically tired, it might not be your to-do list—it might be your mental habits. Start noticing where your attention and energy are leaking. As Dr. Hendriksen puts it, “Energy isn’t just about doing less. It’s about choosing better.”