The Energy Habits That Make or Break Your Day

Energy is a lot like money.

You can spend it, save it, invest it—or waste it…

And most people don’t even know where it’s going! 

So let’s play a game… Drain or Gain

❌ Scrolling social media? Energy drain.
❌ Skipping meals (or eating junk)? Energy debt—you’ll pay for it later.
❌ Overloading your to-do list? Too many “withdrawals” without enough deposits.
❌ Running on caffeine instead of sleep? Short-term gain, long-term crash.

Now compare that to…

✅ Moving your body? Energy investment! (you get more back than you put in)
✅ Drinking enough water? Keeps your energy “bank account” in balance.
✅ Getting outside in the morning? Boosts your circadian rhythm = natural energy.
✅ Eating protein with every meal? Helps prevent the blood sugar rollercoaster.

See the difference?

Most people feel drained not because they don’t have energy…

But because they’re spending it in all the wrong places.

Here’s how to take back control of your “energy budget”:

First, audit your energy like you would your finances. For one day, track where your energy is going. What feels like a withdrawal? What feels like an investment?

Second, cut back on energy leaks. You wouldn’t waste money on things you don’t need—so why waste energy on things that don’t serve you?

Lastly, invest in high-return habits. Try:

• Swapping an afternoon coffee for a 10-minute walk.
• Starting your morning with water before caffeine.
• Building in 5-minute breaks instead of pushing through burnout.

When you spend your energy wisely, you’ll have more of it—without needing more caffeine, motivation, or willpower to push through!

Try this for a day and see what you notice.