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Feeling Drained? Discover Your Energy Thieves And Boosters For Increased Energy

Written by: Sara Holmström, Executive Contributor

Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.

Executive Contributor Sara Holmström

Feeling constantly drained? You are not alone. Many people struggle with low energy levels. One of the key points to feel more energized is to pinpoint what zaps your energy and discover activities that recharge you. Let´s explore how to take control of your energy.

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Unmask your energy thieves

The first step is to identify your energy drainers. These “energy thieves” can be anything from people and situations to emotions that significantly impact you. A demanding job, a critical relationship, or even negative self-talk can all be energy thieves. They can exist in any aspect of your life, from work to home.


Exercise Energy Thieves: Make a list of everything that drains your energy, including people, situations, emotions, and habits.


6 Energy thieves examples

  • Perfectionism: To always strive for perfection and not be satisfied with less can be incredibly stressful and lead to feelings of failure.

  • Chronic worry: Constantly dwelling on negative possibilities reduces your energy and can lead to anxiety.

  • Poor sleep: Unhealthy sleep habits make you wake up tired and do not give your body the chance to go through its regular cleaning and restoring process.

  • Toxic relationships: Relationships with negative or critical people can be a significant source of stress and emotional exhaustion.

  • Disorganization: Not being able to keep track of your things can make you stressed when having to spend time searching for them.

  • Sitting in too many meetings: The feeling of being stuck in meetings can lower your flow and give you the feeling that you don´t have the time to produce something.


Find your energy boosters

The next step is to identify your energy boosters. These energy boosters are all big and small things that you enjoy and that give you energy. These are essential for you to gain energy throughout the day, week, month, and year.


Exercise Energy Boosters: Create another list of things that energize you, containing people, situations, emotions, and activities. You can include both big and small things. Some items might appear on both lists, as they can have a double-edged effect on your energy.


6 Energy boosters examples

  • Sleep: Aim for 7-8 hours of quality sleep each night. Develop a relaxing bedtime routine to ensure restful sleep.

  • Exercise: Regular physical activity increases energy levels and improves mood. Find activities you enjoy, whether it's a brisk walk, a dance class, or a team sport.

  • Creative hobbies: Engaging in creative pursuits allows you to express yourself and can be a great stress reliever. Explore activities like painting, writing, or playing music.

  • Socializing with loved ones: Spending time with positive and supportive people can significantly boost your mood and energy levels.

  • Mindfulness practices: Meditation, yoga, and deep breathing exercises can help manage stress and promote relaxation.

  • Spending time in nature: Immersing yourself in nature has proven benefits for reducing stress and improving mood. Take a walk in the park, hike in the woods, or simply sit outside and enjoy the fresh air.

  • Cooking healthy meals: Nourish your body with nutritious foods that provide sustained energy. Focus on whole grains, fruits, and vegetables.


Take charge of your energy


Exercise – Energy Deep Dive: Review both lists and mark out your top 5 energy thieves and top 5 energy boosters.


Now, delve deeper into your top energy thieves. Brainstorm ways to reduce or eliminate these significant energy drains.

Example: List all your work tasks if your job is a major stressor. Identify the essential tasks and the ones you enjoy. Delegate or eliminate unnecessary or unpleasant tasks. Repeat this process for your other top energy thieves.

As you free up time from your energy thieves, invest it in activities that recharge you!

Review your energy booster list and actively schedule these activities into your calendar. This creates a dedicated source of both recovery and joy.

Remember, energy boosters are unique to each person. Choose activities that truly revitalize you. Some ideas include:


Embrace the results

Implementing these changes takes time, but the positive effects will likely be noticeable soon. You will likely experience increased productivity, improved focus, a stronger immune system, and a more positive outlook on life. Don't hesitate to seek help if you feel stuck or unsure where to begin. Family, friends, or a life coach can be valuable resources on your journey to feeling your best and being more present in the moment.

Remember, taking control of your energy is an ongoing process. By consistently identifying your energy thieves and prioritizing your energy boosters, you can create a life filled with vitality and joy. You deserve to feel energized and empowered to conquer your day!


You can download exercise templates for free here. For additional information and inspiration on reducing stress, increasing energy, and achieving balance and presence, visit my website or follow me on Instagram or LinkedIn.

Sara Holmström Brainz Magazine

Sara Holmström, Executive Contributor Brainz Magazine

Sara Holmström is a Holistic Health and Lifestyle Therapist and Reiki Practitioner located in Sweden. She guides individuals on the path to better health, often with a focus to decrease stress and increase energy. Drawing from her personal journey, Sara has taken on a holistic approach to health, addressing physical, mental, and energetic facets when coaching. Through her warm and clear guidance, she assists clients in achieving balanced health, enabling them to harness their energy productively to attain their life goals. She is the founder of LYSTRA HOLISTIC – a health coaching company, where she offers one-on-one health coaching and Reiki sessions both in-person and digitally.



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