For years, I had this pattern I couldn’t shake.

The people I’d attract into my life would leave me feeling completely drained.

You know the type: The ones who treat you like their personal therapist, who somehow turn every conversation into their crisis, and who take and take but never seem to give back.

I kept wondering why this kept happening to me.

Was I wearing some invisible sign that said “emotional dumping ground?”

Then I realized something uncomfortable: I was the common denominator.

The way I was showing up socially was practically inviting these dynamics.

Once I changed these seven small habits, everything shifted.

The energy vampires disappeared, and I started attracting people who actually energized me instead of exhausting me.

1) I stopped rushing to fill every silence

Growing up as the quieter brother, I’d learned early on that observation was my superpower.

But somewhere along the way, I’d convinced myself that being quiet meant being boring.

So I started overcompensating.

Whenever there was a pause in conversation, I’d jump in with questions, stories, anything to keep things flowing.

What I didn’t realize was that I was creating a dynamic where I was doing all the emotional labor.

Those silences? They’re necessary.

They give other people space to contribute, to think, to actually engage rather than just consume.

Now, when there’s a pause, I let it breathe.

You know what happens? The other person either steps up and contributes, or they don’t.

Either way, I learn something valuable about whether this is someone worth investing my energy in.

2) I quit being everyone’s free therapist

This one hit hard when I finally saw it clearly.

I’d become the go-to person for everyone’s problems, and I’d done it to myself.

Someone would share a minor frustration, and I’d immediately switch into problem-solving mode.

I’d ask follow-up questions, offer advice, and validate their feelings.

Before I knew it, our entire friendship revolved around me helping them process their stuff.

In my book, Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego, I explore how Buddhist philosophy teaches us about boundaries as acts of compassion both for ourselves and others.

Now when someone starts treating me like their therapist, I respond differently.

“That sounds tough” has become my favorite phrase.

I acknowledge without absorbing, and I empathize without taking ownership of their problems.

The chronic complainers quickly realized I wasn’t their emotional dumping ground anymore and moved on, while the genuine friends appreciated the healthier dynamic.

3) I started sharing my own struggles (strategically)

For the longest time, I thought being supportive meant being the strong one, the one who had it all together.

I’d listen to everyone else’s problems while keeping mine locked away.

But here’s what that created: Completely lopsided relationships where I was always giving and never receiving.

Overcoming social anxiety taught me that vulnerability isn’t weakness.

When I started sharing my own challenges—to create genuine connection—everything changed.

The key word here is strategically.

I don’t dump my problems on everyone, but when someone shares something real with me, I might share something similar back.

It creates balance, and shows them that this is a two-way street.

The energy vampires hate this because they want a one-way dynamic.

The real friends? They appreciate the mutual trust and support.

4) I learned to say “I don’t have the bandwidth for this right now”

This simple phrase changed my life.

Before, when someone would launch into their latest drama while I was already overwhelmed, I’d just absorb it.

I’d nod along while internally screaming, adding their stress to my own already full plate.

Now? I’m honest about my capacity.

“I care about what you’re going through, but I don’t have the bandwidth to give this the attention it deserves right now.”

The first few times I said this, I felt like the worst friend in the world.

But you know what? The people who genuinely cared about me understood completely.

They’d often apologize for not checking in with me first.

The ones who got offended? They were the exact people I needed boundaries with anyway.

5) I stopped immediately responding to every message

We live in this culture where instant availability has become the expectation.

Someone texts, and we feel this pressure to respond immediately, regardless of what we’re doing or how we’re feeling.

I was particularly bad about this.

My phone would ping, and I’d drop everything to respond, especially if someone needed something.

This trained people to expect instant access to me.

It told them that their needs always trumped whatever I had going on.

Now I respond when I have the mental and emotional energy to engage properly.

Sometimes that’s right away, it’s hours later, or it’s the next day.

The draining people couldn’t handle this because they needed immediate attention, constant validation.

The healthy people in my life? They respected that I had boundaries around my time and energy.

6) I started asking “What do you need from me right now?”

This question is magic, seriously.

Someone would come to me with a problem, and instead of automatically shifting into helper mode, I’d ask this simple question.

Sometimes they’d say, “I just need to vent.”

Great, I can listen without feeling responsible for fixing anything.

Sometimes they’d say, “I need advice.”

Cool, now I know they actually want my input.

But often—and this was the revealing part—they couldn’t answer because they didn’t know what they needed.

They just wanted to dump their emotional load on someone else.

As I write about in Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego, clarity of intention changes everything in our interactions.

This question forces people to be intentional about what they’re seeking, and it helps me be intentional about what I’m offering.

7) I embraced conflict instead of avoiding it

This might have been the hardest change for me.

I used to be the king of letting things slide.

Someone would cross a boundary, and I’d tell myself it wasn’t worth the confrontation.

Here’s what I learned: Avoiding conflict just lets resentment build until the relationship becomes toxic.

Now when something bothers me, I address it directly.

“Hey, when you canceled our plans last minute for the third time, it made me feel like my time isn’t valued,” or “I noticed you often call me when you’re upset but aren’t available when I need support. Can we talk about this?”

The draining people? They’re used to people who enable their behavior by staying quiet.

The keepers? They appreciate the honesty and work with me to build something better.

Final words

Changing these habits wasn’t comfortable.

There were moments when I felt selfish, mean, like I was becoming someone I didn’t recognize.

But here’s what I discovered: The people who left when I set boundaries were there for what I could do for them.

The people who stayed? Our relationships got deeper, more authentic, and more energizing.

I started attracting new people who matched this healthier energy from the start.

You don’t owe anyone unlimited access to your time, energy, or emotional labor.

The right people won’t expect it from you anyway.

These changes might feel small, but their impact is huge.

Start with just one, see how it feels, and notice who respects it and who doesn’t.

You might be surprised by what you discover about the people in your life and about yourself!