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Why You Feel So Drained After Work

⚡ Feeling drained after work even though you sat all day? Discover why modern work exhausts you mentally, the hidden energy thieves, and practical solutions to reclaim your energy and feel alive again.

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TIMESTAMP
0:00 - Introduction
1:18 - Chapter 1: "Your Body's Hidden Tax System"
2:37 - Chapter 2: "The Invisible Energy Thieves"
4:02 - Chapter 3: "The Chemical Cascade"
5:24 - Chapter 4: "Death by a Thousand Pings"
6:48 - Chapter 5: "The Sitting Paradox"
8:18 - Chapter 6: "Your Brain's Battery Problem"
9:42 - Chapter 7: "The Recovery Robbery”
10:49 - Chapter 8: "The Compound Effect”
12:17 - Chapter 9: "The Energy Audit Method"
13:16 - Chapter 10: “Your Personal Power Plan”

💡📚 Below is a curated list of books and research papers that further explore some of the concepts discussed in this video. (some links are affiliate links, which help support my channel)

BOOKS
1/ Why We Sleep by Matthew Walker
https://amzn.to/3Hlg9Pe

2/ Deep Work by Cal Newport
https://amzn.to/454lWBT

3/ Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski & Amelia Nagoski
https://amzn.to/45o1GtY

4/ Stolen Focus by Johann Hari
https://amzn.to/45cHhaY

5/ The Happiness Trap by Russ Harris
https://amzn.to/45Bqujf

6/ The Organized Mind by Daniel J. Levitin
https://amzn.to/4mvVsiB

7/ Digital Minimalism by Cal Newport
https://amzn.to/45yLRSp

8/ The Power of Full Engagement by Jim Loehr & Tony Schwartz
https://amzn.to/4mPtY7V

9/ Atomic Habits by James Clear
https://amzn.to/4mut7cf

10/ Scarcity: Why Having Too Little Means So Much by Sendhil Mullainathan & Eldar Shafir
https://amzn.to/47nLqeS

RESEARCH PAPERS
1/ Cognitive Control in Media Multitaskers by Eyal Ophir, Clifford Nass, Anthony D. Wagner
https://www.pnas.org/doi/10.1073/pnas...
Provides evidence that frequent task switching and constant notifications lead to cognitive fatigue and reduced focus capacity.

2/ Decision Fatigue: A Conceptual Analysis by Grant A Pignatiello, Richard J Martin, Ronald L Hickman Jr
https://www.ncbi.nlm.nih.gov/pmc/arti...
Explores how repeated acts of decision-making exhaust mental resources, leading to impulsivity, avoidance, and poor decision quality, mirroring themes of "decision juice" and afternoon exhaustion.

3/ Fatigue and its management in the workplace by JA Caldwell
https://www.sciencedirect.com/science...
Reviews causes of workplace fatigue, noting high demands, sedentary work, and circadian disruption.

4/ How Blue Light Affects Our Ability to Sleep – BrainFacts.org
https://www.brainfacts.org/thinking-s...
Summarizes how exposure to artificial blue light (from screens) disrupts melatonin and sleep quality.

5/ Research: How Notifications Impact Mental Health – Pausa
https://www.pausa.co/blog/research-ho...
Provides recent data on how frequent notifications fragment attention, increase stress, and reduce daily productivity.

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