{"id":4667,"date":"2025-11-04T12:00:07","date_gmt":"2025-11-04T19:00:07","guid":{"rendered":"https:\/\/jeddywellness.com\/?p=4667"},"modified":"2026-03-29T11:29:20","modified_gmt":"2026-03-29T17:29:20","slug":"before-you-add-more-subtract-what-drains-you","status":"publish","type":"post","link":"https:\/\/jeddywellness.com\/blog\/before-you-add-more-subtract-what-drains-you\/","title":{"rendered":"Before You Add More: Subtract What Drains You"},"content":{"rendered":"<p data-start=\"201\" data-end=\"370\">It\u2019s 11:15 PM. Your laptop is still open. You\u2019ve put in 10+ hours every day this week. Your brain feels foggy, your eyes are sore, but you keep working on that report.<\/p>\n<p data-start=\"372\" data-end=\"546\">Fueled by caffeine, or those addictive Awake chocolates, you still need to iron your clothes and make it to the gym. Deep down, you know you should stop, rest, and recover.<\/p>\n<p data-start=\"548\" data-end=\"636\">But work feels like your life. There\u2019s no time for anything else. So you push through.<\/p>\n<h2>\u201cI Gotta Stop\u201d Moments<\/h2>\n<p data-start=\"670\" data-end=\"815\">That instant when your energy begins to fade? That\u2019s your \u201cI gotta stop\u201d moment, a subtle signal from your body and mind before burnout starts.<\/p>\n<p data-start=\"817\" data-end=\"1000\">Most of us ignore it. Stopping feels like failure. But these moments are like <strong data-start=\"895\" data-end=\"912\">sliding doors<\/strong>, small choices that can protect your well-being, restore energy, and prevent burnout.<\/p>\n<p data-start=\"1002\" data-end=\"1130\">They aren\u2019t always about career wins. Often, they hide in everyday decisions that quietly shape your stress and mental health.<\/p>\n<p>Learn more on how to <a href=\"https:\/\/jeddywellness.com\/workload-overload-recovery-strategies-to-prevent-and-overcome-burnout\/\">conserve your energy.<\/a><\/p>\n<h2>Examples in the Workplace<\/h2>\n<p>In corporate life they show up like:<\/p>\n<ul>\n<li>Saying yes too often: One more task, one more meeting, one more project. Each yes seems small, but over they add up.<\/li>\n<li>Avoiding tough conversations:\u00a0 Ignoring conflict may feel safe now, but adds long-term stress.(eliminate <a href=\"https:\/\/jeddywellness.com\/bringing-back-polished-workplace-communication\/\">communication <\/a>breakdowns)<\/li>\n<li>\u00a0Skipping rest or micro-breaks: \u201cI\u2019ll eat after this task\u201d becomes a habit, eroding work-life balance and raising cortisol levels\u00a0(yes, even that infamous <a href=\"https:\/\/www.google.com\/search?q=cortisol+belly+mel+robbins&amp;num=12&amp;sca_esv=50c447512422643e&amp;rlz=1C5MACD_enCA1040CA1040&amp;udm=39&amp;biw=1440&amp;bih=754&amp;ei=yOruaJbNH-6Bm9cPlYbKqAg&amp;ved=0ahUKEwiW0Yiw-aSQAxXuwOYEHRWDEoUQ4dUDCBE&amp;uact=5&amp;oq=cortisol+belly+mel+robbins&amp;gs_lp=Eh1nd3Mtd2l6LW1vZGVsZXNzLXNob3J0LXZpZGVvcyIaY29ydGlzb2wgYmVsbHkgbWVsIHJvYmJpbnMyBRAhGKABMgUQIRigATIFECEYoAEyBRAhGKABSJ8MUPoCWJ4LcAF4AJABAJgBrgGgAcEDqgEDMi4yuAEDyAEA-AEBmAIFoALTA8ICCBAAGIAEGKIEwgIFEAAY7wXCAgQQIRgVmAMAiAYBkgcDMy4yoAeYEbIHAzIuMrgH0APCBwMxLjTIBwk&amp;sclient=gws-wiz-modeless-short-videos#fpstate=ive&amp;vld=cid:6de240cf,vid:PUD5wuqieCs,st:0\">cortisol belly!<\/a>).<\/li>\n<\/ul>\n<p>We tell ourselves, \u201cEveryone does it, I\u2019ll survive.\u201d But burnout doesn\u2019t appear overnight. Anxiety, disengagement, and exhaustion can take months or even years to show up.<\/p>\n<p>Want to learn more about burnout profiles? <a href=\"https:\/\/www.google.com\/search?q=cortisol+belly+mel+robbins&amp;num=12&amp;sca_esv=50c447512422643e&amp;rlz=1C5MACD_enCA1040CA1040&amp;udm=39&amp;biw=1440&amp;bih=754&amp;ei=yOruaJbNH-6Bm9cPlYbKqAg&amp;ved=0ahUKEwiW0Yiw-aSQAxXuwOYEHRWDEoUQ4dUDCBE&amp;uact=5&amp;oq=cortisol+belly+mel+robbins&amp;gs_lp=Eh1nd3Mtd2l6LW1vZGVsZXNzLXNob3J0LXZpZGVvcyIaY29ydGlzb2wgYmVsbHkgbWVsIHJvYmJpbnMyBRAhGKABMgUQIRigATIFECEYoAEyBRAhGKABSJ8MUPoCWJ4LcAF4AJABAJgBrgGgAcEDqgEDMi4yuAEDyAEA-AEBmAIFoALTA8ICCBAAGIAEGKIEwgIFEAAY7wXCAgQQIRgVmAMAiAYBkgcDMy4yoAeYEbIHAzIuMrgH0APCBwMxLjTIBwk&amp;sclient=gws-wiz-modeless-short-videos#fpstate=ive&amp;vld=cid:6de240cf,vid:PUD5wuqieCs,st:0\">Read here.<\/a><\/p>\n<h2>Subtraction: The Other Side of Wellness<br \/>\n<\/h2>\n<p data-start=\"1747\" data-end=\"1905\"><a href=\"https:\/\/www.youtube.com\/live\/8qEfTOKmThM\" target=\"_blank\" rel=\"noopener\">World Mental Health Day 2025<\/a> reminded us that wellness isn\u2019t just about <strong data-start=\"1819\" data-end=\"1853\">adding more tools or practices<\/strong>. It\u2019s also about <strong data-start=\"1871\" data-end=\"1902\">subtracting what drains you<\/strong>.<\/p>\n<p data-start=\"1907\" data-end=\"1938\"><strong data-start=\"1907\" data-end=\"1936\">Small steps you can take:<\/strong><\/p>\n<ul>\n<li data-start=\"1941\" data-end=\"2018\"><strong data-start=\"1941\" data-end=\"1951\">Noise:<\/strong> Turn off unnecessary notifications. Skip non-essential meetings.<\/li>\n<li data-start=\"1941\" data-end=\"2018\"><strong data-start=\"2021\" data-end=\"2050\">Unrealistic expectations:<\/strong> Let go of perfectionism and impossible targets.<\/li>\n<li data-start=\"1941\" data-end=\"2018\"><strong data-start=\"2103\" data-end=\"2117\">\u201cShoulds\u201d:<\/strong> Stop overcommitting just because it\u2019s expected<\/li>\n<li data-start=\"1941\" data-end=\"2018\"><strong data-start=\"2170\" data-end=\"2189\">Overcommitment:<\/strong> Focus on tasks that match your priorities and energy.<\/li>\n<\/ul>\n<p data-start=\"2247\" data-end=\"2315\">Your \u201cI gotta stop\u201d moments often reveal exactly what to subtract.<\/p>\n<h2>IGLO Strategies<br \/>\n<\/h2>\n<p>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"418\" src=\"https:\/\/jeddywellness.com\/wp-content\/uploads\/2025\/11\/Version-1-1-1024x535.png\" alt=\"\" srcset=\"https:\/\/jeddywellness.com\/wp-content\/uploads\/2025\/11\/Version-1-1-1024x535.png 1024w, https:\/\/jeddywellness.com\/wp-content\/uploads\/2025\/11\/Version-1-1-300x157.png 300w, https:\/\/jeddywellness.com\/wp-content\/uploads\/2025\/11\/Version-1-1-768x401.png 768w, https:\/\/jeddywellness.com\/wp-content\/uploads\/2025\/11\/Version-1-1.png 1200w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n<p>Acting immediately, not later, is key to reclaiming control and preventing burnout. Here what you can do:<\/p>\n<ul>\n<li><strong>Individuals<\/strong>: Notice micro-moments, add, and subtract what drains you. Conserve and<br \/>protect your energy by prioritizing rest and recovery. Try the <a href=\"https:\/\/jeddywellness.com\/fall-into-dramma-this-september-because-rest-is-a-seasonal-must\/\">DRAMMA<\/a> model.<\/li>\n<li><strong>Groups<\/strong> (Teams): Encourage social support and connection across teams. We<br \/>recommend the<a href=\"https:\/\/jeddywellness.com\/manage-your-stress-by-bringing-in-others-the-power-of-connection-in-the-workplace\/\"> FITT framework.<\/a><\/li>\n<li><strong>Leaders<\/strong> (Managers): Model boundaries, normalize well-being and mental health<br \/>conversations, to build <a href=\"https:\/\/jeddywellness.com\/what-if-real-leadership-is-about-making-people-feel-safe\/\">trust and safety<\/a>.<\/li>\n<li><strong>Organizations<\/strong>: Design policies, practices, and culture that reduce hidden stressors and<br \/>reward healthy behaviors. Read our<a href=\"https:\/\/jeddywellness.com\/white-papers-guides\/\"> white paper<\/a>.<\/li>\n<\/ul>\n<p>Every small choice at the individual level affects groups, leaders, and the organization and vice versa.<\/p>\n<h3>?Reflection &amp; Action Prompt<\/h3>\n<p>Ask yourself: \u201cWhat is one thing I can <strong>stop<\/strong> doing right now that will protect my energy and focus?\u201d<\/p>\n<p data-start=\"3008\" data-end=\"3124\">Track your micro-decisions, reflect weekly, and watch how these tiny shifts ripple across your life and workplace.<\/p>\n<p data-start=\"3126\" data-end=\"3194\">Subtract wisely, and protect your energy as 2025 comes to a close.<\/p>\n<p><b>Written By<\/b>: <a href=\"https:\/\/www.linkedin.com\/in\/sumana-jeddy\/\">Sumana Jeddy<\/a> Published on 2025\/11\/04\u00a0<br \/>______________________________<wbr \/>______________________________<wbr \/>____________________<br \/><strong>Stay Connected with Jeddy Wellness<\/strong><br \/>Discover evidence-based research and innovative strategies to build and activate healthier workplaces.<\/p>\n<h2>\n\t\t\t\t\t\tGet the Zine\t\t\t\t\t<\/h2>\n<p>\t\t\t\t\t\tWorkplace Well-being Review 2026- Curated research, tools and strategies.<br \/>\n\t\t\t\t\t<a href=\"https:\/\/jeddywellness.com\/get-the-zine\/\"><br \/>\n\t\t\t\t\t\tClick Here\t\t\t\t\t<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s 11:15 PM. Your laptop is still open. You\u2019ve put in 10+ hours every day this week. Your brain feels foggy, your eyes are sore, but you keep\u2026<\/p>\n","protected":false},"author":242360110,"featured_media":5390,"comment_status":"open","ping_status":"open","sticky":true,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1376],"tags":[1449,1415,1446,1368,1367,1378,1409],"class_list":["post-4667","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workplace-wellness","tag-break","tag-burnout","tag-burnout-prevention","tag-recovery","tag-rest","tag-stress","tag-work-life"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Before You Add More: Subtract What Drains You<\/title>\n<meta name=\"description\" content=\"It\u2019s 11:15 PM. Your laptop is still open. You\u2019ve put in 10+ hours every day this week. 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