'Stop adding more self-care,' says Ankur Warikoo. Here are the invisible habits draining your energy

Feeling exhausted despite doing everything “right” has quietly become a modern-day frustration. People are sleeping eight hours, eating clean, exercising regularly, and still waking up drained. That lingering tiredness often has less to do with routines and more to do with what slips under the radar. As conversations around burnout and energy continue to grow online, Ankur Warikoo has sparked fresh thinking by pointing out that the real problem is not lack of discipline, but invisible habits that slowly drain energy every single day.

Taking to X, Ankur Warikoo shared that he often sees people ticking all the right wellness boxes yet feeling depleted. According to him, the issue is not sleep, food, or workouts. It is the unseen energy leaks that quietly pile up over time. Saying yes when you want to say no, endlessly consuming other people’s lives on social media, and replaying thoughts through constant overthinking slowly chip away at mental and emotional energy.

Warikoo explained that when people say they do not have enough time, what they are really saying is that they do not have enough energy. The solution, he said, is not to pile more self-care onto an already packed day. Instead, it is about swapping energy takers for energy givers. He suggested small, realistic shifts rather than dramatic routine overhauls.

How to restore energy?

For example, replacing 30 minutes of mindless scrolling with time spent outdoors, switching from replaying yesterday’s mistakes to planning today with intention, or choosing to eat lunch without multitasking instead of working through it. These swaps, he noted, can quietly restore energy without adding pressure.

Warikoo also urged people not to burden themselves with the idea of changing everything at once. Paying attention to where energy flows and making mindful, gradual changes can make a meaningful difference. Energy, he reminded, is the most precious asset people have.


Ankur Warikoo shared the image by Colby Kultgen, which depicted that very day, small habits either drain your energy or help restore it. Energy drains often come from people-pleasing, excessive screen time and social media, fear and stress, constant overthinking, clutter, dehydration, poor nutrition, junk food, overworking, lack of exercise, sitting too long, living in the past, operating on autopilot, and setting unrealistic goals. On the other hand, energy grows through sunlight, nourishing food, regular movement, proper hydration, fresh air, music, meaningful work, deep breathing, love and connection, laughter, positive affirmations, good sleep, mindfulness, creativity, and staying present. Noticing this balance can quietly change how you feel each day.