The Energy Audit: What You Allow In, Shapes How You Feel

Do you ever feel completely drained for no apparent reason? Or, on the flip side, have you ever had days where you feel like you’re overflowing with energy and positivity? It’s not just luck. How we feel — physically, emotionally, and spiritually — is directly linked to what we allow into our lives. We have much more control over our energy levels than we think, but it starts with accountability.

Think about your daily life for a moment. How often do you feel utterly exhausted after spending time with certain people or engaging in certain activities? Or you may notice that some environments instantly lift your spirits while others weigh you down. The reality is that we’re constantly exchanging energy with everything and everyone around us. What we choose to allow into our lives either fills our cup or drains it — there’s rarely an in-between.

When we’re unaware of how certain habits, thoughts, or interactions impact us, we tend to make choices on autopilot. We let things in without a second thought, not realising their toll on our well-being. Only when we pause and reflect can we see the patterns clearly. If we don’t know what’s fueling us and what’s depleting us, we’re essentially walking through life blindfolded.

But here’s the empowering part: once you start recognising what gives you energy and what takes it away, you can make intentional choices to protect your energy. You can say yes to the things that make you feel alive and set boundaries around the things that leave you feeling drained. This isn’t about being perfect or avoiding every challenging situation — it’s about being mindful and taking responsibility for your well-being.

Let’s examine what gives us energy and what drains it so you can start making those choices more consciously.

What Gives You Energy?

We all know that feeling of being completely lit up from within. It’s not magic; it’s about what we choose to surround ourselves with. Here are some things that naturally give us energy:

1. Learning New Things

Curiosity is a powerful spark. When we learn something new—whether it’s a new skill, a piece of wisdom, or even a random fact—our brain lights up. Learning keeps us engaged with life and opens us to new possibilities. It’s fuel for the soul.

2. Simplifying Things

Clutter, both physical and mental, drains us. Simplifying life by decluttering our homes, organising tasks, or even cutting down our commitments can free up energy we didn’t realise we were losing.

3. Positive Thinking

This isn’t about pretending life is perfect. It’s about choosing to see the possibilities instead of the problems. Positive thinking is a practice that changes everything when we focus on solutions instead of dwelling on what’s wrong.

4. Healthy Food

What we eat fuels our body, mind, and spirit. Whole, fresh foods give us life. Processed junk takes more energy to digest and offers little in return. You are what you eat, quite literally.

5. Socializing

Humans are wired for connection. Spending time with people who uplift us can recharge our batteries. However, choose your company wisely. It’s about quality, not quantity.

6. Meditation

Meditation isn’t just sitting in silence; it’s a way to recharge. It calms the mind, reduces stress, and returns us to the present moment. Even five minutes a day can do wonders.

7. Movement

Moving our bodies creates energy. It doesn’t have to be an intense workout. A gentle walk, stretching, or dancing in your living room counts too.

8. Gratitude

Gratitude shifts everything. When we focus on what we have instead of what we lack, we naturally feel lighter and more positive. It’s an instant energy booster.

9. Sunlight and Nature

We are part of nature, and spending time outdoors reminds us of that connection. Sunlight boosts our mood and energy while being in nature grounds us and brings a sense of calm.

10. Music

Music has a direct impact on our energy levels. The right song can shift your mood in seconds. Choose music that makes you feel good.

11. Sleep and Rest

Rest is not a luxury; it’s a necessity. We live in a world that glorifies hustle and busyness, but we’re running on empty without proper rest. Prioritise sleep and permit yourself to rest when needed.

What Drains Your Energy?

Just as there are things that lift us, there are things that pull us down. Often, we don’t even realise the effect they’re having on us until it’s too late.

1. Fear

Fear is a powerful energy thief. Whether it’s fear of failure, rejection, or the unknown, it keeps us stuck in place. The antidote? Courage. Taking small steps through fear is what helps us move forward.

2. News Stress

Constant exposure to the news can leave us feeling anxious and hopeless. While it’s essential to stay informed, balance is key. Protect your energy by limiting your news intake.

3. Clutter

Physical clutter leads to mental clutter, which can be overwhelming and distracting. Simplifying your space can create a sense of peace and clarity.

4. Alcohol

Alcohol is a depressant, and while it might feel like a temporary escape, it often leaves us feeling worse the next day. Pay attention to how it makes you feel.

5. Fast Food

Fast food might be convenient, but it’s often void of real nutrition. It leaves us feeling sluggish and zaps our energy. Whole foods nourish us on a deeper level.

6. Self-Criticism

The way we talk to ourselves matters. Negative self-talk can be exhausting. Practice kindness toward yourself. You wouldn’t speak to a friend the way you sometimes talk to yourself.

7. Overworking

There’s a fine line between productivity and burnout. Know your limits. Overworking doesn’t make you more valuable; it just makes you tired.

8. Lack of Sleep

Sleep deprivation is one of the biggest energy drains. Prioritise your sleep like your life depends on it — because it does.

9. Procrastination

Putting things off takes more energy than just getting them done. The mental load of unfinished tasks weighs heavy. Take action, even if it’s a small step.

10. Social Networks

Scrolling endlessly through social media can be a massive energy drain. Pay attention to how it makes you feel, set boundaries, and be intentional about your screen time.

11. Negative Thinking

Our thoughts create our reality. Negative thinking keeps us stuck in cycles of doubt and fear. Shift your focus to the possibilities instead of the problems.

12. Dwelling on the Past

What’s done is done. Dwelling on the past drains us because we can’t change it. Focus on the present and the future you’re creating.

Choosing Wisely

The key takeaway here is to be accountable for what you allow into your life. If something drains you, you must remove it or set boundaries. If something energises you, welcome more of it in. It’s about choosing wisely.

The things we do, the people we spend time with, and the thoughts we think all impact our energy levels. Pay attention to how you feel after certain activities or interactions. Do you feel uplifted or drained? Your body and mind are constantly communicating with you. Listen to them.

We make better choices when we know what gives us energy and what drains us. And when we make better choices, we create a life that feels lighter, more aligned, and full of vitality.

You hold the power to create your energy flow. Choose wisely. Your well-being depends on it.