How to Protect Your Energy after 35?

After turning 35, I began to truly understand how precious our energy is.
We only have so much each day — we can’t afford to let unimportant things or people drain it.

After experiencing so many toxic friendships, work dynamics, relationships, and even family ties, I’ve realized one thing:

We must protect our energy and learn to prioritize what truly matters.

Protecting your energy after your 30s is all about intentional choices that support your physical, emotional, and mental well-being. Here’s a practical guide tailored for this stage of life:

1. Cut toxic people out of your life

I know it’s not easy — especially when the people draining you are close to you.
But you have to notice how you feel after interacting with them.
If they consistently leave you feeling small, doubtful, or emotionally drained, it might be time to let go.

Here are 3 signs to watch for:

  • They turn everything into a competition.
    You open up about your struggles, and they respond by one-upping you or telling you how they’re doing better.
  • You're always giving — they’re always taking.
    The relationship feels one-sided, and your kindness becomes their convenience.
  • They dismiss your pain.
    When you’re going through something hard, they downplay it or blame you, telling you “It’s not a big deal” or “You’re overreacting.”

Surround yourself with supportive, positive people. Limit contact with those who drain you.

tea set for picnic

2.  Prioritize Sleep

Sleep is essential for energy because it's when your body and brain recover, recharge, and reset.

  • Aim for 7-8 hours of quality sleep per night to allow your body and mind to rest and recover. 
  • Avoid screens 1 hour before bed

 

3. Exercise Regularly

Whether it’s walking, running, hiking, or hitting the gym — aim for at least 150 minutes of moderate-intensity aerobic activity each week. Your body and mind will thank you.

For me, every time I finish a 60-minute workout, it feels like half my stress melts away.
Even if you don't feel like it at first, push through — your future self will thank you.
Trust me, you'll get addicted to the endorphin high.

 

4. Adopt a Healthy Diet 

A healthy body starts with a healthy diet. For emotional balance, reducing sugar is one of the best first steps.

You don’t have to follow a specific diet. Simply focus on eating fewer processed foods and more vegetables and proteins.
Remember, it’s all about balance.

5. Manage Stress 

Practice stress-reducing techniques such as meditation, yoga, or deep breathing. 

  •  Identify Your Stressors
    Know what triggers your stress — work, relationships, or even your own expectations.
  • Set Boundaries
    Learn to say no and protect your time and energy.
  • Connect with Supportive People
    Share your feelings with trusted friends or family — don’t isolate yourself.

 

Life is short, and you are the center of your own world.
There’s no shame in putting yourself first — stick to your dreams and goals. Your time and energy matter.
If you don’t stay focused, it’s easy to get distracted by people and things that don’t serve your path.
So stay aware, and keep bringing yourself back to what truly matters.

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