From Drainers to Sustainers: How to Build Habits That Replenish Your Energy
Introduction
Do you ever feel like life is pulling you in a million directions, leaving you exhausted and overwhelmed? It’s a feeling many women know all too well. But here’s the good news: reclaiming your energy and finding balance doesn’t require an entire life overhaul. By identifying what’s draining you (your drainers) and focusing on what nurtures you (your sustainers), you can create small, intentional habits that help you feel more grounded, capable, and joyful.
In this blog, I’ll share practical strategies for identifying drainers, amplifying sustainers, and building habits that stick—because you deserve to feel good every day.
What Are Drainers and Sustainers?
Drainers are the tasks, activities, or even people that leave you feeling depleted. They can be obvious (that endless to-do list or a difficult conversation) or subtle (small irritations that add up). Drainers seem to take and take without giving anything back, making it harder to keep your energy levels stable.
Sustainers, on the other hand, are the things that replenish you. These might include:
A good night’s sleep
Eating nourishing meals
Moving your body in a way that feels good
Meaningful connection with others or yourself
Moments of genuine rest and relaxation
Identifying both drainers and sustainers in your life is the first step toward creating a life that feels balanced and manageable.
The Five Building Blocks of a Balanced Life
Before we dive into building habits, it’s essential to revisit the foundation of well-being. These five building blocks are the core needs that must be met for you to thrive:
Sleep: Consistent, quality sleep is non-negotiable for mental and physical health.
Nutrition: Nourishing your body with balanced meals fuels your energy and focus.
Movement: Gentle or intentional movement boosts mood, resilience, and vitality.
Connection: Deepen your relationships—including the one with yourself.
Rest: Rest is not laziness; it’s a necessity for recharging and avoiding burnout.
When one or more of these building blocks is missing, life can feel overwhelming and unmanageable. Strengthening these areas will create the foundation for sustainable energy and well-being.
How to Build Habits That Stick
You’ve likely tried to adopt new habits in the past only to feel frustrated when they didn’t last. That’s where a science-backed approach comes in. The key to successful habit formation lies in the cue-habit-reward cycle.
1. Start Small
Instead of trying to change everything at once, focus on one habit at a time. Choose something manageable that aligns with your sustainers. For example:
Drinking a glass of water first thing in the morning.
Taking a five-minute stretch break during your workday.
Practicing deep breathing before bed.
2. Use a Cue
A cue is a reminder that prompts your habit. Attach your new habit to something you already do every day. For instance:
Take your vitamins while the kettle boils.
Stretch for five minutes after brushing your teeth.
Journal for a few minutes before turning off your bedside lamp.
3. Celebrate with a Reward
Reinforce your habit by rewarding yourself afterward. Rewards boost dopamine and make your brain associate the habit with positive feelings. Examples include:
Enjoying a favorite tea or coffee after completing your habit.
Taking a moment to reflect on your progress and celebrate yourself.
4. Be Consistent
Repetition is key. Aim to practice your new habit daily or several times a week. Over time, it will feel natural and require less effort.
5. Adjust as Needed
If life gets in the way and your habit slips, don’t beat yourself up. Simply reintroduce the cue and reward system to get back on track.
How to Identify Your Drainers and Amplify Your Sustainers
Step 1: Take Inventory
Write down your daily activities and interactions.
Identify what feels draining and what feels sustaining.
Step 2: Focus on Amplifying Sustainers
Choose one small change that aligns with a sustainer (e.g., prioritising sleep or carving out 10 minutes of quiet time).
Step 3: Set Boundaries Around Drainers
Recognise what you can’t control, and set boundaries where possible. (Boundaries will be covered in a future blog post!)
You Are Worthy of Feeling Good
Society often tells women to put their needs last, but the truth is, you can’t pour from an empty cup. Prioritising your sustainers isn’t selfish; it’s essential for showing up fully in your life. By starting small and building habits that stick, you can create a life that supports and sustains you.
Get Started Today
What’s one habit you can start today to amplify your sustainers? Share it with me in the comments or tag me on Instagram @drsaralouwylie. I’d love to cheer you on!
If you’re looking for more tools to beat overwhelm and create a balanced life, download my free workbook: 5 Ways to Beat Overwhelm.
Remember: You are worthy of your needs being met. You are worthy of joy and energy in your life. Start today—one small step at a time.
Love SaraLou x
