How to protect your energy: 9 research-backed tips
Summary
Research suggests that we all have a finite amount of mental energy. Every time we focus and make decisions, we deplete our daily mental reserves, making it harder to exercise self-control later on. Protecting your energy is about preserving those valuable mental resources and cutting out the clutter so you can stay focused on what really matters.
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What does it mean to protect your energy?
Protecting your energy means working sustainably by removing negativity, distractions, and unnecessary demands from your day. It's about safeguarding your mental and emotional reserves so you can stay focused, motivated, and productive over time.
Why is it important to protect your energy?
Forty percent of all workers think burnout is an inevitable part of success. But we're human beings, not robots. Nobody can keep grinding 24/7, and eventually, we all need breaks, or we'll crash and burn.
Taking steps to protect your energy helps you work in a more sustainable way, which, in turn, helps you accomplish more over time. Instead of falling into a cycle of overwork, it's better to pace yourself and stay excited about the projects you're responsible for.
What drains your energy at work
Before you can protect your energy, you need to understand what's depleting it. Many situations drain our mental reserves without us even realising it. Here are the most common energy drains in the workplace:
Toxic relationships. Colleagues who are negative, spread rumours, or create unnecessary drama can quickly drain your energy.
Unnecessary meetings. There's nothing more demotivating than a last-minute meeting that turns out to be pointless or could have been an email.
Constant context-switching. Jumping between tasks, tools, and conversation fragments your focus and depletes mental energy faster.
Overthinking and worrying. When your brain is working at full capacity on problems you can't control, you'll run out of energy fast.
People-pleasing. Saying yes to every request leaves you stretched thin with no energy left for your priorities.
Unclear expectations. When you don't know what success looks like, you waste energy second-guessing yourself.
Energy drain | Impact | Solution |
Toxic relationships | Emotional exhaustion | Limit exposure, set boundaries |
Unnecessary meetings | Lost focus time | Audit and decline non-essential syncs |
Context-switching | Mental fatigue | Batch similar tasks together |
Overthinking | Decision paralysis | Focus on what you can control |
People-pleasing | Overcommitment | Practice saying no |
Unclear expectations | Wasted effort | Clarify goals upfront |
Once you identify your personal energy drains, you can take targeted steps to address them.
9 research-backed ways to protect your energy
Feeling drained, down, or unmotivated? Try these strategies to preserve your energy and focus on what's really important.
1. Limit distractions
The modern workplace is filled with distractions. 80% of knowledge workers keep their inbox or communication apps open all day, trying to focus on tasks while monitoring notifications.
With all that noise, it's nearly impossible to get things done. When you check notifications, it can take upwards of 20 minutes to regain momentum. Here's how to rein in the noise:
Turn off notifications for apps like email, Slack, social media, or project management software.
Close browser tabs, windows, or applications you're not using for the work at hand.
Put your phone in "do not disturb" mode. Better yet, put it in a drawer or out of sight. Research suggests that just seeing your phone nearby can be a distraction, even if it's turned off.
Block off time on your calendar to focus on a single task at a time. Set a status (like "do not disturb" or "in a focus block") to let your coworkers know you're in heads-down mode.
2. Take breaks
Taking breaks is one of the best ways to avoid burnout and protect your energy over time. They actually boost productivity in the long run by helping you focus and think more creatively. Cognitive neuroscientist Dr. Sahar Yousef recommends the 3M approach, which divides breaks into three categories:
Micro breaks: A few minutes multiple times per day, like time to stretch, meditate, or go for a short walk.
Meso breaks: 1–2 hours per week, like an art lesson, sports practice, or long walk.
Macro breaks: A half- or full-day every month, like a day trip or a family visit.
A simple food diary template can also support these routines by helping you spot patterns in eating habits that affect your energy throughout the day.
To get the most out of this approach, disconnect from work entirely during breaks. That means no checking messages or mentally running through tomorrow's to-do list. True disconnection signals to your brain that work isn't everything.
Read: What is a mental health day? Plus, when—and how—to take one3. Set boundaries
To protect your energy, it's important to set boundaries and decide what you will and won't do. Studies show that job stress is the leading source of anxiety for adults, largely because technology keeps us connected around the clock.
Boundaries help you stand up for yourself, reclaim your free time, and prevent overwork. Here's how to set clear boundaries:
Practice saying no. Saying no at work is hard, but sometimes it's the right thing to do. Instead of defaulting to "yes" for every request, pause and consider if you have enough bandwidth.
Set clear start and finish times for your workday. Pick a consistent time to wrap up tasks and sign off. Clear boundaries help you avoid Parkinson's Law, the idea that work expands to fill the time allotted.
Avoid sending and responding to messages outside work hours. Set the precedent that when you're offline, you're really offline. In most cases, messages can wait until the next day.
Normalize longer response times. Fifty percent of managers feel like they have to respond to notifications right away. Let your team know that a delayed response just means you're focusing on something else.
4. Take control of your calendar
It's hard to protect your energy when your schedule is peppered with meetings, with only 15 or 30 minutes between syncs to actually get things done. This fragmented "Swiss cheese schedule" can quickly drain your energy and focus.
Meeting doomsday. Delete all recurring meetings for 48 hours, then reschedule from scratch. When we did this at Asana, participants saved an average of 11 hours per month.
Keep meetings short (especially virtual ones). Let your agenda determine the meeting length instead of defaulting to 30 or 60 minutes. Video fatigue sets in around the 30-minute mark.
Meeting management. When you manage your meetings well, you need fewer meetings to get things done.
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5. Pay attention to your emotions
Your emotions are valid, and they matter. As human beings, we can't just flip a switch and ignore negative feelings. Instead, it's important to acknowledge how we're feeling, especially if those feelings are draining our energy.
Here are some ways to protect your energy when negative emotions strike:
Emotional intelligence. Emotional intelligence helps you understand your own emotions and recognize the emotions of others. It can help you identify when negative emotions are draining your energy.
Overwhelmed at work. When you feel overwhelmed, it's a sign that something isn't working. Take steps to address your emotions and ask for help if you need it.
Learn to cope with work anxiety. Some anxiety about work is normal, but chronic anxiety signals a deeper issue. Identify the underlying cause, whether it's poor work-life balance, unrealistic deadlines, or unclear expectations, and take steps to address it.
Try meditation. Meditation is a powerful way to turn your focus inward, whether that involves taking a few deep breaths, listening to a guided meditation, or practicing visualization techniques.
6. Understand what drains your energy
A big part of protecting your energy is understanding what drains it. Everyone is different: introverts may feel exhausted after meeting new people, while extroverts may feel drained after a day alone.
Understanding your personal energy drains helps you pace yourself and rest when you need it. For example, if a big presentation leaves you depleted, schedule lighter tasks or a break afterward instead of diving into complex work.
7. Declutter your space
Our physical environments influence how we feel and behave. Research shows that cluttered spaces negatively affect our stress and anxiety levels, along with our ability to focus. One study from Princeton found that participants who cleared clutter from their work environment could focus and process information better.
Don't let clutter overwhelm you with negative energy. Check out these resources for inspiration:
Get inspired by these 31 desk organization ideas.
Work remotely? Upgrade your home office setup with these six hacks.
8. Don't aim for perfection
It's normal to want perfection, but constantly trying to be perfect drains a lot of energy over time. Studies suggest that extreme perfectionism puts you at a higher risk for burnout, job dissatisfaction, and depression.
Our imperfections are what make us interesting, and making mistakes at work is how we learn. Instead of trying to be perfect, create processes that let you iterate over time, like asking for feedback on an initial draft or building a review stage into your product development process.
9. Practice gratitude
If you're like most people, it's easier to focus on what you want instead of what you already have. That doesn't mean we're negative by nature; it's just how humans evolved to survive.
In the modern world, this tendency can harm your well-being by prompting you to ignore the good things in your life. Instead of focusing on what you don't have, try listing everything you're grateful for. By practicing gratitude, you can cultivate positive energy rather than focusing on the negative.
How to deal with people who drain your energy
Sometimes the biggest energy drain isn't your workload; it's the people around you. Whether it's a colleague who constantly complains or a manager who micromanages, these interactions can leave you feeling exhausted.
Here's how to protect your energy from draining colleagues while maintaining professional relationships:
Limit your exposure. You don't need to be available to everyone all the time. Reduce non-essential interactions with colleagues who consistently drain your energy.
Set conversational boundaries. It's OK to redirect conversations that veer into negativity. Try phrases like, "I'd rather focus on solutions" or "Let's talk about what we can control."
Don't absorb their emotions. You can be empathetic without taking on someone else's stress. Listen, acknowledge their feelings, and then move on with your day.
Protect your time. Use your calendar strategically. Block focus time and don't feel obligated to accept every meeting invitation.
Seek support when needed. If a colleague's behaviour is affecting your ability to do your job, talk to your manager or HR.
Protect your energy for the work that matters
Protecting your energy isn't about good vibes or crystals. It's about using research-backed strategies to work sustainably and save your brainpower for what really matters. When you protect your energy, you're setting a positive example for your team and creating a healthier work culture.
Ready to focus on the work that matters most? Get started with a work management platform that helps you organise tasks, reduce chaos, and stay focused on your priorities.
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Burnout and impostor syndrome have historically been studied as two separate phenomena. In this report, we connect the dots to help leaders slow burnout and increase employee retention.
