How to Zap Energy Drainers at Work and at Home: 80 Examples & Quotes

Updated April 14, 2023

What’s draining your energy?

We’ve all had those moments from time to time when we feel like our energy is completely zapped but can’t really put our finger on what is wrong. 

That’s never a feeling that we should ignore. We need to take time to become aware of what, why, and maybe even who.

An energy zapper is anything that lowers your energy in the moment or even over time. It is not uncommon to become so accustomed to living that way that you are not even conscious of the effect it has on you.

• Ever made a commitment that you are not really “committed” to? From the heart, that is.

• The phone ever ring and you feel like all the energy you had previously was “zapped” because you know how the conversation on the line will go? Before you even begin the conversation you are already spent.

• Have you ever looked at the stack of papers on your desk and felt completely overwhelmed by the thought of what’s inside?

• Ever feel exhausted after having been with a particular person?

A big one is suppressing or even denying that you feel a certain way. Believe me, your soul knows the truth. Is it the burden of a dream unfulfilled or one you haven’t even taken a stab at? Tell the truth. Maybe it’s that unfinished business that you thought you could ignore. Still there right? That to do-list that never gets any shorter, only longer as the week progresses. Yup, there it is!

Energy drainers examples

Are you guilty of letting any of these energy drainers into your life?

1. Perfectionism: The quest for flawlessness that can lead to endless revisions, procrastination, and self-criticism, causing a significant drain on your energy.

2. Poor time management: Spending too much time on non-essential tasks or getting lost in distractions, leaving you scrambling to catch up on more important work.

3. Sleep deprivation: Skimping on sleep can have a major impact on your energy levels, mood, and cognitive abilities, making it difficult to function optimally.

4. Sedentary lifestyle: Sitting for long periods without breaks for physical activity can lead to feelings of lethargy and fatigue.

5. Unhealthy diet: Consuming processed foods, sugary snacks, or excessive caffeine can result in energy crashes, leaving you feeling drained.

6. Negative self-talk: Constantly engaging in self-criticism or dwelling on past mistakes can erode your energy and motivation.

7. Ineffective communication: Struggling to express your thoughts and ideas or misinterpreting messages from others can lead to misunderstandings and frustration.

8. Procrastination: Putting off tasks can create stress and anxiety, which can be draining over time.

9. Chronic stress: Long-term exposure to stress without adequate coping mechanisms can deplete your energy reserves and impact your overall well-being.

10. Lack of work-life balance: Focusing too much on work and not taking time for self-care, hobbies, or social activities can lead to burnout and decreased energy levels.

Energy drainers at work: What drains you at work

There are a variety of energy drainer personalities we can encounter, especially at work. Here is a look at some of them:

1. The Whiner: Let's talk about Bob. Bob's got the world's biggest chip on his shoulder and a never-ending stream of complaints. He's like a broken record, always skipping on the same negativity. You're stuck in a meeting with Bob and he starts yapping about how hard his workload is. Good luck trying to focus with the constant sound of Bob's whiny voice in your ear.

2. The Drama King/Queen: Enter Sarah. Sarah's got the dramatics down to a science. She's like a tornado, always causing a ruckus. You're working on a project with Sarah and she suddenly freaks out about a small hiccup. Brace yourself for the whirlwind of drama that is Sarah.

3. The Energy Vampire: Meet Tom. Tom drains the life out of you with his negativity and constant demands. He's like a black hole, sucking all the positivity out of the room. You're trying to get work done, but Tom keeps popping in with his negativity. It's like trying to swim upstream with Tom draining all your energy.

4. The Downer: Let's talk about Lisa. Lisa's got a permanent frown and a never-ending stream of negativity. She's like a raincloud, always raining on your parade. You're in a team meeting with Lisa and she starts griping about the company and the state of the world. It's like trying to light a candle in a dark room with Lisa bringing down the mood.

5. The Naysayer: Enter John. John's got a "no" for every idea you've got. He's like a brick wall, always blocking your path. You're trying to pitch an idea to John, but he shoots it down before you even finish speaking. It's like trying to climb a mountain with John always shooting down your ideas.

6. The Overbearing Boss: Meet Rachel. Rachel's got a micromanaging style and a never-ending stream of criticism. She's like a drill sergeant, always barking orders and pushing you to your limits. You're working on a project for Rachel, but she's constantly nitpicking and criticizing your work. It's like trying to build a sandcastle with Rachel constantly knocking it down.

7. The Negativity Ninja: Let's talk about Tim. Tim's got negativity down to an art form. He's like a virus, spreading negativity wherever he goes. You're in a team meeting with Tim and he starts griping about his colleagues and the company. It's like trying to play in the sun with Tim constantly raining on your parade.

Apart from negative people, there are plenty of other things that can drain you when you are at work.

1. Meeting Mania: When your calendar starts looking like a game of Tetris, full of back-to-back meetings, leaving you wondering when you'll actually have time to do your job.

2. The Office Soap Opera: Drama, gossip, and power struggles that make you question if you've accidentally stumbled onto the set of a reality TV show rather than your workplace.

3. The Juggling Act: Trying to balance a zillion tasks at once, feeling like a circus performer who's one misstep away from dropping all those metaphorical balls.

4. Jurassic Systems: Battling ancient technology and outdated processes that make you wonder if your office is secretly a museum exhibit on the history of inefficiency.

5. The Puppet Master: When your boss is a little too hands-on, hovering over your shoulder and trying to micromanage every detail like you're a marionette in their grand performance.

6. The Autonomy Bandit: The feeling of having no control over your work, like you're a robot stuck in a never-ending loop of someone else's programming.

7. The Interruption Invasion: Emails, phone calls, and chatty colleagues that ambush your focus like a horde of attention-seeking ninjas.

8. Noise-pocalypse Now: A work environment with the decibel level of a rock concert, making you wonder if noise-canceling headphones are a justifiable business expense.

9. The Scavenger Hunt: The perpetual search for resources, tools, and support, turning you into an office explorer trying to uncover hidden treasures (like a working stapler).

10. Mission Impossible: Ambiguous goals and expectations that leave you feeling like a secret agent trying to decode your true mission without any clues.

Energy Drainers at Home

When we come home, sometimes the refuge we seek just inst’t there, but instead we find another raft of potential energy drainers

1. Searching for the TV remote: The never-ending quest to find the one magical object that seems to vanish into thin air as soon as you need it.

2. The Treadmill Marathon: The feeling of exhaustion you get just from watching people run on treadmills at the gym, while you're just standing there with your energy bar.

3. The Awkward Silence: The energy-draining tension of sitting in a room full of people, where nobody is talking, and you start to wonder if you've suddenly become invisible.

4. Dealing with a Wi-Fi Black Hole: The frustration and exhaustion of moving your device around the house, trying to find that one sweet spot where the Wi-Fi signal is strongest.

5. The Online Shopping Rabbit Hole: The seemingly endless scrolling through hundreds of pages of items you don't need, only to end up with an empty cart and an empty soul.

6. The Battle of the Bed Sheets: The nightly struggle to untangle yourself from a twisted mess of bed linens, only to get tangled again moments after you've freed yourself.

7. The Great Charger Hunt: The never-ending search for the right charger for your device, only to find that you've somehow collected every other charger under the sun except for the one you actually need.

8. The Stairs vs. Elevator Dilemma: The mental exhaustion of trying to decide whether to take the stairs or the elevator when you're only going up one floor.

9. The Zombie Apocalypse (of Emails): The soul-crushing experience of trying to reach the fabled "Inbox Zero" when your unread emails keep multiplying like the undead.

10. The Sock Mating Game: The puzzling and draining task of trying to match up dozens of lonely socks that have somehow lost their partners in the dark abyss known as the laundry basket.

Why we need to zap our energy drainers

When you are able to eliminate what drains you, you are emotionally and physically freed up and able to actually focus on what fuels you. Also, by shifting that focus you can begin to attract better things into your life.

Imagine the sense of accomplishment you’ll feel when you handle the things that cause you to feel anxiety. You will likely feel more productive and present.

I encourage you to take a really good look at your environment, your relationships and anything of that “unfinished business” and ask yourself “What have I really done to resolve this? How is it affecting me? and What can I do to eliminate it?

This type of mental clutter only becomes a distraction and helps us lose focus. So why not clear your mind and lift your mood. After all, how has avoiding it served you?

How to zap your energy drainers

In my own experience, zapping energy drainers has been a game-changer for my overall well-being and productivity. 

The first step I took was identifying my energy drainers, whether it was time-wasting activities, negative influences, or unproductive habits. Once I knew what was sapping my energy, I started setting boundaries, like limiting my time on social media and steering clear of toxic situations or people. I made sure to prioritize self-care by getting enough sleep, eating well, and incorporating regular exercise into my routine. 

Embracing positive self-talk and surrounding myself with supportive, uplifting individuals has also made a world of difference. 

It's not always easy, but each day, I strive to focus on what truly matters and let go of anything that doesn't serve my goals or happiness. By doing so, I've reclaimed my energy and rediscovered my zest for life.

Here is a list that can inspire you to reclaim your energy:

1. Tame the Task Monster: It's time to wrestle that overwhelming to-do list into submission! Prioritize tasks like you're ranking your favorite pizza toppings. Delegate or say "no" to the anchovies of your work life.

2. Master the Time Warp: Channel your inner time lord and take control of your schedule. Whip out your trusty calendar, create to-do lists, and set goals that even a superhero would be proud of.

3. Sleep like a Sloth: Embrace your inner sloth and aim for 7-9 hours of glorious sleep each night. After all, you deserve a bedtime routine as cozy and inviting as your favorite pair of fuzzy socks.

4. Get Moving, Energizer Bunny: Break free from the chair-shaped prison and get moving! Stretch those limbs, take a walk around the block, or do a victory dance after conquering an annoying task.

5. Become a Foodie Superhero: Fuel your body with the delicious goodness of whole grains, lean proteins, fruits, and veggies. Save the day by resisting the villainous temptations of excessive caffeine and sugar.

6. Channel Your Inner Cheerleader: Ditch the doom-and-gloom thoughts and pump yourself up with positive self-talk. Give yourself a mental high-five for your accomplishments, and remember: you've got this!

7. Talk Like a Charm School Graduate: Up your communication game by practicing active listening, empathy, and assertiveness. Before you know it, you'll be decoding mixed messages like a secret agent in a spy thriller.

8. Procrastination? Not Today: Show procrastination who's boss by breaking tasks into bite-sized pieces and setting deadlines. Reward yourself with a well-deserved treat or victory dance when you triumph over your nemesis.

9. Stress-Busting Like a Zen Master: Unleash your inner Zen master with relaxation techniques like meditation, deep breathing, or yoga. Remember, even superheroes need a support team, so don't hesitate to reach out to your trusty sidekicks.

10. Work-Life Balance Ninja: Master the art of work-life balance by setting boundaries and dedicating time to hobbies, social activities, and self-care.

Energy Drainers Quotes

To keep us inspired, here are some quotes about setting boundaries and zapping off energy drainers. Print them out so you can stay sane in a world of constant energy drain!

#1 "Be selective with your battles. Sometimes, peace is better than being right." – Anonymous

#2  "Boundaries are a part of self-care. They are healthy, normal, and necessary." – Doreen Virtue

#3  "Conquering energy drainers is like taking off a heavy backpack – it's only when you lighten the load that you realize how much they were weighing you down."

#4  "Dealing with negative people can be draining. Protect your energy and focus on the positive." - Unknown

#5  "Don't let negative and toxic people rent space in your head. Raise the rent and kick them out." – Robert Tew

#6  "Don't let negative people drain your energy. Surround yourself with positive, uplifting individuals who bring out the best in you." - Unknown

#7  "Energy and persistence conquer all things." – Benjamin Franklin

#8  "Energy drainers are like leeches, they attach themselves to you and suck the life out of you." - Unknown

#9  "Energy drainers are like weeds in the garden of your life – if you don't pull them out, they'll eventually take over and smother your blossoming potential."

#10  "Energy vampires are people who suck the life out of you, leaving you feeling drained and depleted." - Unknown

#11  "It is not enough to be busy; so are the ants. The question is: What are we busy about?" – Henry David Thoreau

#12  "Lack of direction, not lack of time, is the problem. We all have twenty-four hour days." – Zig Ziglar

#13  "Negativity is like a dark cloud that follows you, draining your energy and clouding your judgment." - Unknown

#14  "People who constantly complain and spread negativity are like a poison to your soul. Stay away from them." - Unknown

#15  "Some people are energy givers, while others are energy drainers. Choose your company wisely." - Unknown

#16  "Sometimes, the best way to conserve your energy is to let go of things that drain you." – Karen Salmansohn

#17  "Stay away from people who drain your energy. Protect your peace." - Unknown

#18  "Surround yourself with people who elevate you, not those who drain you." - Unknown

#19  "Surround yourself with people who make you happy. People who make you laugh, who help you when you're in need. People who genuinely care. They are the ones worth keeping in your life." – Karl Marx

#20  "Tackling energy drainers is like cleaning out the clutter in your emotional attic, making space for a brighter, more energized version of yourself."

#21  "The bad news is time flies. The good news is you're the pilot." – Michael Altshuler

#22  "The energy of the mind is the essence of life." – Aristotle

#23  "The greatest threat to our well-being is the toxic people who contaminate our thoughts and drain our energy." - Unknown

#24  "The greatest weapon against stress is our ability to choose one thought over another." – William James

#25  "The key is not to prioritize what's on your schedule, but to schedule your priorities." – Stephen Covey

#26  "The more you are in a state of gratitude, the more you will attract things to be grateful for." – Walt Disney

#27  "The only thing more exhausting than being emotionally drained is pretending that you're not." – Anonymous

#28  "What lies in our power to do, lies in our power not to do." – Aristotle

#29  "You can't pour from an empty cup. Take care of yourself first." – Anonymous

#30  "You cannot swim for new horizons until you have the courage to lose sight of the shore." – William Faulkner

#31  "You will never 'find' time for anything. If you want time, you must make it." – Charles Buxton

#32  "Your mental energy is like currency; don't waste it on matters that don't bring value to your life." – Anonymous

#33  "Your time is limited, don't waste it living someone else's life." – Steve Jobs