Everyday Habits that are Draining Mental Energy

One of the frameworks I often draw upon is Cognitive Load Theory, which highlights the limited capacity of our brains for processing and managing information. When that load becomes too heavy, due to task switching, emotional suppression, or constant vigilance, we lose access to clarity, focus, and even physical energy.

Here are two common, energy-draining habits through that lens:

Constant context switching

Toggling between apps, meetings, mental tasks, and tabs throughout the day creates fragmented attention and cognitive fatigue. Every switch uses up mental bandwidth, and by the end of the day, it’s not your to-do list that’s exhausting, it’s the constant shifting.

What to do instead: Use time-blocking to group similar tasks and create tech-free focus windows. Even just 25-minute work blocks can protect against cognitive fatigue.

Emotional self-silencing and hyper-vigilance

Especially for women, the mental load encompasses not just managing tasks but also scanning for safety, such as parking in well-lit areas, gauging tone in an email thread, and navigating emotional labor at work and at home. Suppressing emotional needs to avoid conflict or stay “likeable” adds invisible weight.

What to do instead: Build in micro check-ins throughout the day. Ask yourself: What am I holding onto? Where can I let something go? Naming even small stressors helps prevent buildup.