If You've Been Feeling Drained... Listen To This (9 Steps To Recover And Avoid Burnout)

Do you often feel exhausted or burnt out? Are you struggling to manage your stress levels? Today, Jay talks about exhaustion, burnout, and stress, highlighting their prevalence with statistics showing that a significant portion of young adults and women report feeling drained. He introduces a practical approach to tackle these challenges, encapsulated in the "triple A" formula—Accept, Action, Attention—which encourages acknowledging negative feelings, taking actionable steps to address them, and paying mindful attention to one's mental state Jay also introduces the concept of "reset periods," whether it's an hour, half-day, or full day, to allow for complete mental and physical rejuvenation. The importance of self-compassion is also emphasized, encouraging individuals to replace inner criticism with supportive self-talk, which can significantly improve overall well-being. In this episode, you'll learn: How to break negative thought cycle How to manage your energy levels How to use stress strategically How to practice self-compassion How to get out of stressful situation Don’t let exhaustion control your life—take action today and start feeling refreshed and empowered. Listen now and share with someone who needs a boost! With Love and Gratitude, Jay Shetty What We Discuss: 00:00 Intro 01:06 Do You Feel Drained? 03:10 #1: Learn to Break Repetitive Thoughts 06:27 #2: You Don’t Need to Be on Full Energy All the Time 10:20 #3: Learn to Say NO 14:05 #4: Be Strategic with Your Time 17:02 #5: Have a Reset Day 18:35 #6: Be Kind to Yourself 19:59 #7: Allow Yourself to Vent and Let It Out 21:24 #8: Get a Restful Sleep 23:00 #9: Wash Your Mind the Night Before See omnystudio.com/listener for privacy information. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Jay Shetty?

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• 0:43Jay Shetty?

  Give your clothes a second life with Vinted. Download the Vinted app for free to start selling with no seller fees, so you keep every dollar you earn. This episode is brought to you by Mazda. Confidence isn't something Mazda finds, it's something they practise. That's the thinking behind every Mazda. With proactive safety features designed to help keep you more aware, more connected, and more engaged with the road ahead. It's why Mazda has been named Consumer Reports' safest new car brand and has won more 2026 IIHS Top Safety Pick+ Awards than any other car brand as of July 2026. Visit www.iihs.org to learn more. A lot can happen when an accident doesn't. Visit MazdaUSA.com to learn more.

• 1:29Jay Shetty?

  Consumer Reports does not endorse products or services. This episode is brought to you by AG1. Are you feeling September reset too? Shorter days, longer to-do lists, earlier alarms, all those routines you promised yourself you'd pick back up. It can feel like your whole life is recalibrating. And when everything around you is changing, it helps to have a few things you can rely on. AG1 Next Gen is one of those easy habits to keep. It's the clinically backed, comprehensive daily health drink that supports your gut health, energy production, and foundational nutrition all in one scoop. AG1's ingredients are sourced from quality partners for absorption, potency, and nutrient density to deliver the foundational nutrition your body needs.

• 2:15Jay Shetty?

  And alongside a proper diet, AG1 Next Gen meets 94% of nutrient requirements and is clinically shown to enrich the gut microbiome. For a limited time, save 20% on your first subscription order of AG1 Next Gen or AG1 Pro at drinkag1.com/onpurpose. That's drinkag1.com/onpurpose. I'm drained as a signal from your body to the mind, from your mind to your heart. Your body and mind are trying to tell you something. Pain makes you pay attention, but that attention needs to be followed by action.

• 2:54Speaker 01

  The number one health and wellness podcast. Jay Shetty. Jay Shetty.

• 2:59Speaker 02

  The one, the only Jay Shetty.

• 3:03Jay Shetty?

  Hey, everyone. Welcome back to On Purpose, the number one health podcast in the world. Thanks to each and every one of you that come back every week to listen, learn, and grow. I want to take a moment to thank you all, whether you joined the On Purpose community yesterday, or whether you joined us five years ago when we first started. I want to say a big thank you to you for your support. I love the fact that you're making Instagram reels. I love seeing the TikToks you all share. I love seeing your stories. Thank you for making this such a highly recommended podcast to your friends, your family. It means the world to me and I can't wait to keep bringing you incredible conversations and content.

• 3:46Jay Shetty?

  Now, this episode feels like a really, really important one because I can't believe that we're already this far into the year and it's natural that a lot of people are starting to feel drained. Maybe you have some time off, maybe you haven't had the chance to have some time off, but maybe you've been working really hard this year. Maybe you've been pursuing your goals, health and wellness related and also professional. How many of you honestly are feeling drained? How many of you are feeling exhausted? And how many of you are feeling like you need some practical tips? And practical methods to actually find a way through this busy time?

• 4:29Jay Shetty?

  Nearly half, forty-eight percent of eighteen to twenty-nine-year-olds said they feel drained, compared with forty percent of their peers aged thirty and up. While women, forty-six percent, reported higher levels of burnout than men at thirty-seven percent. So this is a problem that a lot of us are dealing with. We're not alone and we're highly challenged by it. And look, the podcast is full of great advice from experts on how much water intake you need, sleep and exercise. You can find that here. But what I wanted to share with you in this episode is what do you do when you can't do all of those things right now? When you feel like you've tried but you're failing and now you're starting to do nothing?

• 5:13Jay Shetty?

  What are the small incremental shifts? What are the little steps that you can take right now to transform how you feel? To stop feeling drained? So if you've been feeling drained lately, this episode is for you. If you've been feeling exhausted, this episode is for you. And if you're on the verge of burnout, please, please, please listen to this. And if you have someone in your life that you know is headed down that road, send them this so they can actually keep it together, keep the energy enough to get to their next break and their next pit stop. I want to start off with a really important principle. I've shared this statistic before.

• 5:55Jay Shetty?

  Studies show we have sixty to eighty thousand thoughts per day. And eighty percent of those are negative and eighty percent of those are repetitive. Let me give you an example. How many of you have ever started your day with the words, "I'm feeling really drained"? Now, think about how many times you've said that in one day? In every conversation, every meeting, talking to a friend or a family member? Now, think about how many times you've said that over a week? Now, how many times have you said that over a month? And how many times have you said that over a year? We keep repeating the same thought, the same feeling over and over and over again.

• 6:44Jay Shetty?

  And it's so important that we learn to break repetitive thoughts. That we learn to disrupt that pattern. That we learn to intervene. We have to have our own intervention in our mind. I'm going to give you the triple A formula. Write this down, triple A. Accept and action. Usually, we don't accept how we feel. We're told to be toxically positive. Instead of saying, "I'm tired," we say, "I'm energized. I'm feeling good." Affirmations like that don't work. That isn't even an affirmation. That's just telling yourself a lie and hoping you'll believe it. Now, biology will reject that. You won't believe it.

• 7:25Jay Shetty?

  You won't just believe it because you keep saying it to yourself if you're not feeling any different. So, accept and action. The acceptance has to be followed up by an action. So, for example, "I'm really drained, and so, I'll go to sleep early tonight." "I'm really drained, and so, I will cancel my plans this weekend." The "and so" changes that thought. See, that thought is a signal. "I'm drained" is a signal from your body to the mind, from your mind to your heart. Your body and mind are trying to tell you something. Pain makes you pay attention. But that attention needs to be followed by action.

• 8:09Jay Shetty?

  And that's often what we don't find. We see the signal. It's almost like you're driving your car, you see one of the lights pop up, and you keep ignoring or avoiding it. You go, "I don't really know what it is. I'll figure it out. I'll take a look." Right? How many times have you ever done that mentally? How many times have you ever done that physically? You're feeling a real niggling pain in your knee or in your back, you keep ignoring it. Stop ignoring your repetitive thoughts. Stop ignoring your repetitive feelings. Stop ignoring your repetitive emotions. They're repeating for a reason. They want you to pay attention.

• 8:52Jay Shetty?

  Pain makes you focus and pay attention so that then you can take action. Break your repetitive thought cycle, break that spiral so that you can actually shift into taking action. Principle number two. One of the things I find that has really helped me and I practice this often is recognizing that I don't always have to be at a hundred percent energy. How many times have you ever gone to an event, you've gone to work, you're with your family, and you constantly think that you have to be at a hundred percent all the time? I'll give an example. I was at a dinner recently and I had to give a speech the next day.

• 9:36Jay Shetty?

  I'd just got off a flight, so I'd just got off a flight. I'd been traveling for around twenty hours. I had gone to the opening night dinner and the next morning I had to wake up and give a keynote presentation. I wouldn't say I was drained, but I was exhausted. The interesting thing to me was at dinner, everyone was chatting, it was opening night, everyone was, you know, being their best self. And I very quickly realized that if I wanted to give a great presentation the next day, which is why I'd been brought in, that I wouldn't be able to be a hundred percent energy the whole night. So I was probably at about fifty percent energy. And I could tell that people could sense that, even if they didn't know me, and I shared with them.

• 10:20Jay Shetty?

  I said, hey, I'm really tired. I got off a plane today after twenty hours of travel. I have a presentation tomorrow. I really wanted to show up and meet everyone, but I'm gonna be a bit more reserved tonight. Now, being able to vocalize that, being able to communicate that, helped me feel better about it. I want to be at a hundred percent. I wanna be able to give my best. But often my travel schedule, the demands, don't allow me to be that way and I'm guessing it's the same for you as well. And I realized that being able to say to myself and communicate to others why I'm at a seventy-five percent, why I'm at a fifty percent. People are going to be able to sense it. Often, we wanna act our way through these things. We want to hope that no one realizes.

• 11:03Jay Shetty?

  People recognize, people feel it. But actually, when we can communicate our limits, when we can communicate our challenges, when we can communicate why we're feeling the way we are, why we're acting the way we are, what is happening behind the scenes. Right? No one there had a badge that said the travel time it took them to get in. Some people had come from thirty minutes away, and like me, some from twenty hours away. And so, the idea that we should just assume that everyone should be a hundred percent all the time doesn't actually make sense. And I'm hoping that this actually gives you the capacity to also be compassionate to others. I think often we're so quick to judge others. Wow, like, oh, they didn't show up with their best energy.

• 11:47Jay Shetty?

  Oh, they seemed off tonight. And we don't recognize what people are carrying, what people are dealing with. So I want you to take that on board. When can you be at fifty percent energy? And what does that look like in communicating that? Now, there are times when I have to be at a hundred percent energy. And I know I've gotta show up as my best self. I don't have the excuse to say, okay, I'll show up as fifty percent. I don't feel comfortable to communicate that. I find that might be difficult. So, one of the things I've realized in this is to cap the time. In order to preserve my energy at a hundred percent, the time I can be a hundred percent is different.

• 12:31Jay Shetty?

  I may show up to a dinner for thirty minutes. I may make the meeting ten minutes. I may make the presentation fifteen minutes. What can I do to do what I wanna do, to do what I need to do? But how do I time box it in a way that I can give my best self? Often, what we try and do is say, okay, if the meeting's an hour, I'm gonna be there and show up for an hour. Actually, can I solve that in thirty minutes with my best energy? Is that actually more plausible than possible? Step number three. This one is important if you are on the verge of exhaustion. We have to learn to say no. It's okay to cancel social events.

• 13:13Jay Shetty?

  And ideally, what a lot of us do is we try and cancel it last minute. It's actually so much better if you cancel it in advance. If you give someone notice, if you let someone know, hey, I'm feeling really rough this week. I'm kind of under the weather, I'm worried that I'm gonna get sick. And I don't wanna come ruin the party, I don't wanna come ruin the event. What we often do is we wait till the last minute, we're gonna force ourselves to go, and then we realise we really can't go. Or we force ourselves to go and then we're bitter about it, or we're upset about it. It's so important to just get that RSVP out the way. Let the person know, let the event know, it's okay, things will go on. Yes, you'll experience FOMO, yes, you might miss out on something cool, but guess what?

• 13:58Jay Shetty?

  Burnout is not worth it. Exhaustion is not worth it. Feeling drained is not worth it. Let me say that again. Feeling drained is not worth anything. Feeling exhausted is not worth anything. And experiencing burnout is not worth it. Now, again, there have been times when I have to turn up, I have to be there. And what I've found is that usually in social settings, it's overwhelming thinking you've gotta talk to twenty, thirty, forty, fifty people. I did this again the other night. And I love it when you find someone who's trying to do the same thing.

• 14:40Jay Shetty?

  So I ended up talking to someone who was also feeling the same way as me, they were tired. They were feeling slightly drained. And they said, I just wanna find one person to connect to meaningfully. So instead of trying to feel like you've gotta work the room, you've gotta introduce yourself to everyone, you're gonna miss out. Literally find the other person, have a beautiful, meaningful interaction or exchange, and just feel connected. And experience what it feels like to actually just allow yourself to be. I think that a lot of this draining feeling actually comes from stress and the stress is where we're demanding too much of our body and mind. That's how I look at stress. Stress is when I'm demanding too much of my body and mind. My body and mind is trying

• 15:24Jay Shetty?

  to tell me it's limit and I'm pushing it further. Sometimes that can be brilliant. Kelly McGonigal in her book called The Upside of Stress talks about how we can deal with more stress when we experience purpose. We can deal with more stress when we have a clear intention. So that's one thing to think about. When you are experiencing stress, ask yourself if you need to push through, what's my intention? What am I really trying to achieve? Let me focus on why it's so important for me to experience this and actually we become better at dealing with it. We deal with it more gracefully. It doesn't have that negative impact that stress often does on our lives. So find a way to think about that. Take a moment to say, what is my intention here?

• 16:08Jay Shetty?

  Why is it necessary for me to tackle this stress and take it on right now? Going back to the social event point, I have a friend who's amazing at this. She'll always message me and she'll say to me, Jay, are you going to this? And I'll say, yes. And she'll be like, can I just let you know that I'm really tired today and I'd love for it if we could just hang out and talk, but I don't think I can do big groups. I go, I'm all in. Right? That kind of strategy and approach, when you know someone coming, it's a safe space, they trust you, you trust them, you can give them a heads up, they can do the same, and now you're supporting each other in that environment.

• 16:46Jay Shetty?

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• 17:29Jay Shetty?

  indeed.com/podcast. Terms and conditions apply. Need to hire? This is a job for Indeed sponsored

• 17:38Jay Shetty?

  This episode is brought to you by Wayfair. Home should be a place that feels like a sanctuary, a space that truly reflects who you are. But it can be challenging to balance style, budget and endless options. I was looking to create a dedicated calm space for my morning meditation and reading, but I was struggling to find pieces that felt grounding but could also stand up to daily use. I went on Wayfair and found a beautiful, solid wood accent chair and a bookshelf. Now that corner is my favourite place to anchor my day. The quality is incredible, it's built to last and it completely shifted the energy of the room. Plus, you can shop with Wayfair Verified, where product specialists carefully vet items for quality and functionality, so you can shop with more confidence. And if putting it all together sounds like a headache,

• 18:22Jay Shetty?

  Wayfair can handle delivery, installation and assembly. Join Wayfair Rewards today to get 5% back on every purchase and start saving on your next home upgrade. Head to wayfair.com to shop all things home. That's W A Y F A I R dot com. Wayfair, every style, every home. This episode is brought to you by Whole Foods Market. If you're talking about quality food, you can't forget Whole Foods Market, who've been holding themselves to the highest standards since they opened in 1980. That means you'll see thousands of organic products across their stores, from the produce department to the aisles. It also means you'll never see certain ingredients. They've banned artificial sweeteners and colours,

• 19:07Jay Shetty?

  high fructose corn syrup and more, so you can shop with peace of mind. Shop Whole Foods Market in-store or online. Sometimes, I actually think that stress or feeling drained makes us more strategic. Yep, I said that right. Stress can actually make you more strategic. Feeling drained can make you more dynamic. Here's a really interesting thing to think about. Which one of your meetings could actually be emails? Think about that right now. Look through your schedule and ask yourself which of those could be solved with an email. Which of those could actually be solved in an email exchange?

• 19:48Jay Shetty?

  We don't need to do a call. The call will actually tell into an hour. It will be far more draining. I'll exert way more energy and actually I can solve it in far less time. I can actually get to where I need to get to. So sometimes what you'll find is stress releases your strategy. And I want you to think about that. When else have you been stressed recently? And how could you have used that stress to become more strategic? How could that stress create a better idea, a better option, a better solution? Because now you're actually thinking, well, how do I do that with less energy and less time? And if we looked at life like that,

• 20:28Jay Shetty?

  we may be able to solve some of those things that create more stress, create more pressure in our lives. And I'd really consider where and when in your life, being more strategic will save you from that added stress. Definitely something to look at, something to consider and something to think about. Now,

• 20:50Jay Shetty?

  that also applies to phone calls over Zooms. I find that when we're listening, sometimes I find that when I'm on a phone call, I'm actually more present than when I'm on a Zoom meeting. On a Zoom meeting, you're on your screen, which means most people have email up, emails popping up. You're now looking at yourself and I think you have to turn yourself off. I mean, I'd actually argue that the amount of time and energy and presence that's drained in looking at your own appearance on a meeting is so high. And most of us have been doing it since the pandemic. Turn your screen off. Just look at the other person. Even pin the person that's speaking, because when you're looking at nine boxes, when in a meeting room would you be looking at nine people at the same time? All at the same time?

• 21:36Jay Shetty?

  It would never happen. You look at the person who's talking, maybe you flip over to one or two. But generally, you're not looking at nine people all at the same time. And sometimes you're on a Zoom call with twenty people. And you're now looking at everyone. Someone's scratching their head. Someone's looking at their phone. Someone's taking notes. Someone's talking. It can be overwhelming and it can be draining. Which Zoom calls can turn into phone calls? Really important question to ask. Important to think about all the meetings you have, the events you have, the things that you're going to, the things you're traveling to. How can you streamline? How can you make it simpler? One of my favorite ones, which requires a bit more planning, but has been a huge asset in my life, is called a reset day?

• 22:22Jay Shetty?

  A reset half day? Or a reset hour? Based on how busy my schedule is, I'll make sure that during the weekend, I get to have a reset hour, a reset half day, or a reset day. What this is, is that it's almost a rehearsal of my most perfect day. It's a day where I get to live how I wish I could live every day. How I want to live every day, how I aspire to live every day. But the realist in me, that I've worked on being when I used to be a perfectionist, is saying, let me at least have one hour. Let me have half a day of that. Let me have a day of that. Let me invest in that. And how incredible would that be? How powerful would that be in my life?

• 23:07Jay Shetty?

  If I allowed myself to do that? I'll have the perfect amount of meditation, the perfect workout, I'll eat really well. Even if it's for an hour. That reset hour or reset day is like what we do when our phone's starting to jam up and we just switch it off and we reset it. We can't do it with an on and off button with ourselves, but we can if we take some time out to reset. And I think we often think, okay, no, tomorrow morning's my reset. It's gonna be a perfect day. Tomorrow morning's my reset. And it's almost like we have to carve out time that's fully under our control in order to do that effectively. Think about that. One thing that we really need to start learning to ask ourselves when we are failing drained

• 23:52Jay Shetty?

  is how can I be kinder to myself? A lot of what's draining us is happening within our mind. You're not good enough. You're not fast enough. Did you see what they did? Look how behind you are. The way we talk to ourselves when we look in the mirror. You're looking overweight. You don't look great today. You look tired. You look drained. Can't you do better than that? The voice in our head constantly pushing us to be better, do better, but not in an encouraging way, not as a cheerleader, but as a critic. And what's really interesting about that is if we're encouraging and empowering ourselves, we can achieve great things. But if we're stressing ourselves, we're draining ourselves from within.

• 24:35Jay Shetty?

  How can you be kinder to yourself when you know you need to push yourself more? You didn't get to do everything today on your to-do list? That's okay. You got seven out of 10 things done. You didn't perform exceptionally well this week at work? It's okay, we start again on Monday. Maybe you didn't feel like you were the best around your kids this week or the best around your partner. It's okay, you can improve and take accountability and let them know what's going on. How can you be kinder to yourself? If you were kinder to yourself, what do you believe you would achieve? This next one's slightly harder. When something's stressing us out, there's two things we can do. One is, we can either talk about the stressor the whole time,

• 25:19Jay Shetty?

  and if you talk about it with the right people, it actually gets lighter. When you talk about your stress with the right people, it becomes more light. People who help you carry it. People who help you make sense of it. People who help you think about it. People who just agree with you and let you vent are useful too. There's a need for you to let that stress out. Being able to talk about it to a friend, a therapist, a colleague, a person who understands you can be huge. Now, the opposite also works. Distance from the stressor. So you may not have distance from the stressor verbally,

• 26:02Jay Shetty?

  but you want to have distance from the stressor physically if you can. Don't be around them. Don't be around people who are around them. Don't be around people who know them. It solves your issue when you can distance yourself from having to deal with that stressor up close and personal, face to face. You don't have to put yourself in that position. So ask yourself, can you do that? And if you can't do that, then allow yourself to vent. Allow yourself to have space and time to let it out. Now, I'm bringing this up because I found in my life, I was sleeping right. I was drinking the right water, I was eating right, and I still felt drained. And I realized a lot of it was because of a lack of vitamins and supplements.

• 26:47Jay Shetty?

  I wasn't getting enough vitamin D. I had others that were low. And as soon as I got checked out, it changed my life. I highly recommend that you go and get checked out because so often we're trying to solve something in our mind when actually we need to solve it in our body. Right? I always say to people like, if you're struggling with your mind, figure out what you could change about your body. And if you're struggling with your body, figure out what you could change in your mind. So many of us are only looking at one aspect when we need to focus on both. This also applies, as I said earlier, to the quality of your sleep. Obviously, feeling drained, a big part of it is sleep, diet, exercise. Are you drinking over three liters of water a day?

• 27:28Jay Shetty?

  Are you eating healthy proteins, healthy fats, in good proportions? Getting your carbohydrates right? We've got some brilliant episodes on that. Make sure you check out our gut health episodes. And of course, are you getting good deep sleep? We've had sleep experts on the show before and studies show you need seven to nine hours of sleep, ideally starting before midnight. So if you're sleeping seven hours from midnight to seven AM, it's different from sleeping from 10 PM to 5 AM. Those hours before midnight are where the human growth hormone, HGH, is most activated. Our ability to have deeper, more quality sleep is better when we're doing it before midnight. Now, I want to leave you with one last thing.

• 28:13Jay Shetty?

  And I want to leave you with this idea. If you wake up in the morning and the dishes aren't done, how does it feel waking up to dirty dishes? That's what it feels like waking up when you didn't clean your mind before. Ask yourself at the end of every night when you're drained, what do I want to leave behind today? What am I going to consciously, intentionally leave behind today? What am I going to wash away today? What am I going to allow to just be today? Wash your mind the night before and leave the draining behind. Thank you so much for listening today. I truly hope this helps you. And remember, I'm always rooting for you and I'm forever in your corner.

• 28:56Jay Shetty?

  If you loved this episode, you will also love my interview with Charles Duhigg on how to hack your brain, change any habit effortlessly, and the secret to making better decisions.

• 29:08Speaker 03

  Look, am I hesitating on this because I'm scared of making the choice? Because I'm scared of doing the work? Or am I sitting with this because it just doesn't feel right yet?

• 29:17Speaker 02

  Now, more than ever, we need someone on our side. But Rob Whitman? Whitman's votes drove up costs, cut Medicaid, and risked 350,000 Virginians' health care to pay for tax breaks for himself and his donors. He's not on our side. Shannon Taylor will fight corruption, cut taxes, and bring down costs. This November, vote for Shannon Taylor. She's for us. Paid for by HMP, the HouseMajorityPac.com. Not authorized by any candidate or candidate's committee.