Episode 3: From Drainers to Sustainers: How to Build Habits That Replenish Your Energy
In this episode, we dive into how to shift from surviving to thriving by identifying what's draining you—and what's sustaining you. Learn how to build habits that actually stick, using evidence-based strategies rooted in psychology. It's time to stop kicking your needs down the road and start giving yourself permission to feel good—because you're worthy of that and more.
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 episode, I 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
Creating new habits is often where good intentions fizzle out. But by using the cue-habit-reward cycle—a science-backed approach—you can turn helpful actions into lasting habits that support your well-being.
1. Start Small
Choose one simple habit to begin with. For example:
Taking a multivitamin in the morning.
Going for a 10-minute walk.
Practising mindful breathing at night.
Avoid trying to overhaul everything at once. Baby steps lead to real, sustainable change.
2. Create a Cue
Your cue is the reminder or trigger to perform the habit. Try pairing your habit with something you already do:
Take your vitamin while the kettle boils.
Do your breathing practice right after brushing your teeth.
You can also set phone reminders with uplifting labels to nudge you into action.
3. Add a Reward
Reinforce your habit by following it with something that feels good:
Sip your favourite tea.
Use your favourite mug.
Simply say, "Well done, me!"
This gives your brain the dopamine hit it needs to want to do it again.
4. Be Consistent
Practice your new habit regularly. Even if it’s just 2-3 times per week to start, consistency matters more than perfection.
5. Don’t Judge the Setbacks
If you slip, just start again. Bring back your cue, your reward, and be kind to yourself. Habits are built through repetition, not perfection.
Why We Struggle to Meet Our Needs
Many women have internalised the belief that meeting their own needs is selfish. We’re taught to put everyone else first. But the truth is: when your needs are met, you’re more capable, present, and resilient.
These foundational habits aren’t luxury items—they’re non-negotiables. Reclaiming your time and energy starts with giving yourself permission to prioritise yourself.
Your Action Plan: Start Today
Reflect: What feels draining in your life right now? What feels good and sustaining?
Choose One Habit: Pick one area you want to focus on (e.g., sleep, movement, rest). Keep it small.
Set Your Cue and Reward: What will remind you? What will encourage you?
Stick with this one change for the next two weeks and notice the impact. You might be surprised how powerful a simple habit can be when it supports your well-being.
Let Me Know How You Get On
What’s one small habit you’re committing to this week? Share it with me on Instagram @drsaralouwylie —I’d love to cheer you on.
Need extra support? Grab your free guide: 5 Ways to Beat Overwhelm
You are worthy of good things. You are worthy of your needs being met. And you are worthy of feeling good in your life.
Disclaimer: This podcast and accompanying content are for informational and educational purposes only. It is not a substitute for individual mental health or medical advice. Please consult a qualified professional for personalised support.
