January 19, 2025
Radical Gratitude: What Happens When You’re Grateful for Everything?
January 19, 2025Finding Balance: Nourishing vs Depleting Activities in Our Everyday Lives
The other evening during one of my MBCTL (Mindfulness-Based Cognitive Therapy for Life) workshops, we explored an exercise that resonated deeply with the group: reflecting on nourishing and depleting activities. It’s such a simple yet powerful practice that I felt compelled to share it here.
We all know what it feels like to hit a wall of exhaustion—the kind where even small tasks feel monumental. Often, when we’re overwhelmed or in a low mood, it’s not just what’s happening in our external world that drags us down, but the way we’ve been navigating our days internally, often without even noticing.
The Balance Between Nourishing and Depleting
The exercise starts with a straightforward question: What activities in your day nourish you, and what deplete you?
- Nourishing activities: These are the things that energise, sustain, and bring joy or ease into your life. They’re the moments that leave you feeling fuller and more connected. For some, it’s a walk outdoors, a mindful cup of tea, chatting with a loved one, or simply sitting quietly.
- Depleting activities: These are the things that drain your energy—physically, emotionally, or mentally. This might be endless emails, rushing from task to task, or even spending too much time scrolling through social media.
The challenge is that when life gets hectic, the depleting activities tend to take over, while the nourishing ones fall by the wayside. This imbalance can lead to what’s often called the exhaustion funnel—a spiral that pulls us deeper into fatigue, burnout, and low mood.
The Exhaustion Funnel
The exhaustion funnel is a way to visualise what happens when we stop nourishing ourselves. Imagine a funnel, wide at the top but narrowing as it descends.
- At the top, there’s space for balance: moments of activity, rest, connection, and care.
- But as the demands of life pile up, nourishing activities are often the first to go. We push through, telling ourselves we don’t have time for a walk, or that rest can wait.
- Eventually, we’re left with only the tasks that feel depleting—and the funnel narrows. The more exhausted we feel, the harder it becomes to climb back up.
Does that sound familiar? It’s a pattern most of us fall into at some point.
How Mindfulness Helps
This is where mindfulness can make a real difference. Rather than letting the overwhelm run the show, mindfulness invites us to notice. Notice when we’re depleted. Notice when we’re skipping the things that nourish us. Notice the signals our bodies and minds are sending.
When we notice ourselves feeling overwhelmed, a great starting point is the Three-Step Breathing Space. This simple mindfulness practice helps us pause, creating the awareness and space to reconnect with ourselves. First, take a moment to notice what’s happening; your thoughts, feelings, and physical sensations. Then, gently guide your attention to your breath, following its natural rhythm. Finally, expand your awareness to include your body and the space around you, grounding yourself in the present. From this calmer, more spacious perspective, it becomes easier to ask the questions:
- What do I need right now?
- Where can I pause and create even a moment of space?
For some, it might be taking a few deep breaths between tasks. For others, it’s stepping outside for two minutes or making time to enjoy their meal rather than rushing through it.
Why Balance Matters
When we factor in even small moments of nourishment, we create a buffer; a little more resilience to meet life’s challenges. Over time, this balance becomes a habit, one that keeps us out of the exhaustion funnel and helps us thrive, even when life feels demanding.
Try It for Yourself
Take a moment now and grab a piece of paper. On one side, list a few activities that nourish you. On the other, list the ones that deplete you. There’s no judgement here—it’s just about awareness.
Now, consider:
- Are there ways to add even one nourishing activity into your day?
- Can you approach the depleting activities with more kindness or less urgency?
If you notice a pattern, like most of your time being spent on things that deplete you, it’s an opportunity to explore what’s really essential and what might be shifted, even slightly.
A Final Thought
Life will always have its ups and downs, and there will always be days where balance feels elusive. But the practice of tuning in, of noticing and gently adjusting, can be transformative. Over time, it’s these small shifts that make the biggest difference.
If this resonates with you, and you’d like to explore these ideas more deeply, I’d love for you to join one of our workshops or courses. But even if you just try this simple exercise today, I hope it brings you a little more balance and ease.
Mindfully,
James
Ready to Thrive?
Subscribe to Five to Thrive and receive your first email filled with peace, practicality, and positivity. It's free, easy, and designed just for you.
Frequently Asked Questions
What is Five to Thrive?
Five to Thrive is a weekly email program that delivers five practical tips, resources, and inspirational quotes to help you reduce stress and incorporate moments of calm into your daily life.
Is there a cost to subscribe?
No, Five to Thrive is completely free. Sign up and start receiving your weekly emails today!
How can Five to Thrive help me?
Our program provides actionable strategies and resources tailored to fit into your busy schedule, helping you manage stress, enhance focus, and improve your overall wellbeing.