Do you often get to the end of your day and feel straight-up exhausted? Like if someone asked you to put one more foot in front of the other… you just couldn’t do it. Or maybe you’ve felt this way for a while. It feels like you’re constantly leaking energy with no end in sight.
Well, this could be a sign that you’re spending your energy where you can’t afford to.
On the Kelce brothers’ podcast, New Heights, Taylor Swift said,
“Think of your energy as if it’s expensive, as if it’s like a luxury item. Not everyone can afford it.”
And whoa, that stuck with me.
Even if you’re not a Taylor Swift fan (or maybe you’re a self-proclaimed Swiftie; hey, me too), you’ve got to admit, she has a point. Now, you wouldn’t give your hard-earned dollars out to just anyone, so why would you do this with your energy?
And this isn’t an accusation; we’re all guilty of it. But reeling this in can save you tons of that currency for what’s most important to you—whether that’s your family, career, or that new or old hobby.
But it can be hard to spot where your energy bucket is leaking and why your energy bank account feels constantly at zero (or maybe even in overdraft). So, to start spending your energy better, we’ve got to find that hole first!
Where Are You Overspending Your Energy?
Most of us don’t even notice—we just feel wiped out at the end of the day and chalk it up to “life being busy.” But in reality, there are four big categories where your energy leaks the fastest.
1. Mental Leaks
Ever catch yourself replaying a conversation you had three days ago or stressing about a meeting that hasn’t even happened yet? Well, yup, that’s a mental leak.
Overthinking, worry, rumination, and decision fatigue quietly drain your reserves, leaving you feeling heavy before you’ve even started your day. Something as simple as checking your inbox 50 times a day can erode your focus, much like hidden fees on a bank account.
2. Emotional Leaks
Next, there are the emotional withdrawals. People-pleasing, unresolved conflicts, or getting caught in someone else’s drama might not seem like “work,” but they’re just as exhausting as hauling bricks.
Carrying other people’s baggage—or your own unprocessed feelings—eats up emotional bandwidth. Think of it like running a marathon in your head while trying to do everyday life at the same time.
No wonder you feel tapped out.
Related Article: Are You Struggling With Being a People Pleaser? 5 Ways to Help You Find Better Balance
3. Physical Leaks
Then there are the physical drains—the ones we tend to ignore until they smack us in the face.
Skimping on sleep, fueling yourself with processed food, or avoiding movement doesn’t just hurt your body; it compounds like interest on a high-rate loan. Each poor choice makes tomorrow’s energy balance even lower. You’re constantly paying off yesterday instead of investing in today.
4. Digital Leaks
Finally, the sneakiest one of all: digital leaks.
Every scroll, ping, and multitasking moment is like handing out tiny coins of your attention. One notification here, five minutes of “just checking” there, and suddenly your mental wallet is empty.
Our phones turn attention into micro-transactions, and the cost adds up faster than you think!
How to Audit Your Energy Budget
Start by tracking your daily energy flow.
A simple journal or energy log works wonders. At the end of each day (or even after each task), rate activities on a scale of 1-10 for how much they gave you or drained you. This will help you quickly spot trends.
Another tool worth trying is the life wheel.
Picture a circle divided into slices—career, relationships, health, fun, finances, personal growth, and so on. Score each slice for how energized (or depleted) you feel in that area. The uneven parts of the wheel reveal where your energy budget is being overspent—or completely ignored.
Next, look for your “energy ROI.” Some activities cost energy upfront but give back more than they take—this includes things like exercise, creative work, or meaningful conversations. Others are negative ROI, such as endless scrolling, people-pleasing, or unproductive meetings.
Once you map this out, the leaks become super obvious. And here’s the good news: when you see the whole picture, you can start redirecting resources toward the areas that matter the most.
How to Quit Overspending Your Energy
Now that you’ve got an idea where all your energy is going, you can start budgeting correctly and also start plugging those leaks!
Here are some strategies that can help you do that:
- Say “no” more often: Protect your account by declining commitments that don’t align with your goals.
- Set digital boundaries: Turn off non-essential notifications, batch your emails, set time limits on social apps, and reclaim your focus.
- Build routines: Reduce decision fatigue by automating the basics, such as your morning habits, meal planning, clothing choices, and evening rituals.
- Prioritize your top 3 tasks each day: Focus on what moves the needle instead of scattering energy everywhere.
- Reframe your choices: Ask yourself, “Is this worth my energy wallet today?”
- Schedule energy deposits: Block time for rest, hobbies, nature, or relationships that recharge you.
- Declutter your environment: A messy desk or chaotic home bleeds focus; clearing space helps conserve energy.
- Audit your commitments regularly: Just like checking your bank statement, revisit what you’ve said yes to and cancel what no longer serves you. Use the energy audit tips above to help you do this at regular intervals.
Fill Up Your Cup First
This is the name of the game! And no, it’s not selfish. You can’t spend energy you don’t have; well, you can… But when you do, you’ll feel it.
So, regularly check in. Try not to go into overdraft. Your energy is expensive, and let’s keep it that way!
Read Next: Build Energy by Saying No: The Hidden Cost of People-Pleasing
