Returning Energy Live Session Recording (TikTok Version)

Key Wellness + Self-Care Strategies (from the Live Session)

1) Do a Mid-Year “Energy Audit” (Aug Check-In)

• Reassess your relationships regularly instead of waiting until Dec 31 / Jan 1.
• Ask yourself:
  • Who helps you recharge as the year ends?
  • Who drains your energy?
  • Do these connections make life easier—or harder?
• Keep a written log of what drains you, including:
  • People, patterns, promises, and “sex/sweet talk” dynamics.

2) Treat Energy as a Finite Resource (Prioritize Reciprocity)

• Energy doesn’t automatically “return.”
• Relationships where you consistently give but don’t feel replenished are described as:
  • Low-quality and energy-destroying
• Reciprocity is broader than “doing the same thing,” but it must exist (at minimum: respect for your needs).
• Evaluate reciprocity across three fronts:
  • Effort: Are you doing more than them?
  • Attention: Are you getting attention in return?
  • Time wasted: How much of your time/mental energy gets consumed?

3) Identify Low-Quality Dynamics at Home and in Daily Routines

Signs include:

• You do most of the cleaning/cooking/mental/emotional labor.
• Others demand your care, but you don’t get support back.
• You don’t feel “energy flowing to and through you.”
• If you need solitude to recharge, constant-contact behavior can be labeled poor-quality communication because it blocks your recovery needs.

4) Use “Systems” to Recharge (Don’t Rely on Motivation Alone)

• The core idea: build daily energy systems, similar to preparing for the gym (food, training prep), rather than relying on willpower.
• Examples mentioned:
  • Eat what helps you feel recharged (complex carbs/protein, “your thing”).
  • Create bedtime routines that prevent depleted energy.
  • Walks and relaxing near water as an “energy reboot.”

5) Create a Protective Mental Routine Before Going Out (Anti-Drain)

• Before entering the world, use a repeatable mental routine to protect your nervous system/mind.
• A mental routine can include:
  • Prayers / duas (religious versions)
  • Affirmations (non-religious version)
  • Meditation
  • “Script writing” for the day (repeating a planned narrative of how the day should go)
  • Gratitude lists
  • Repeating the result you want (beginner manifestation approach)
• Core idea: regularly repeating your routine strengthens you and reduces susceptibility to external influence.

6) Set Boundaries About Availability (Especially Calls/Messages)

• You don’t have to answer calls immediately if it disrupts your scheduled recovery.
• If it’s not a true “lifeline,” the recommendation is:
  • Let it wait
  • Reply later via message
  • Don’t abandon your planned self-care (yoga/pilates/game/etc.)

7) Stop Turning Low-Quality Connections into “Projects” (Sunk Cost Trap)

• If a relationship repeatedly doesn’t return your energy:
  • Don’t justify staying due to time invested (“I already put in 6 months/years”).
• Instead:
  • Terminate the “contract,” stop the cycle, and avoid investing further just to “make it work.”

8) Raise Standards: If Someone Doesn’t Reciprocate, Walk Away

• Don’t treat rejection as a personal verdict.
• If people don’t value you (gossip, disrespect, repeated non-reciprocation):
  • Step back and distance yourself.
• Work on self-esteem/self-image so your reality matches your worth.

9) Handle Empath / Covert Narcissist Risk with Boundaries + Separation

For empaths who feel “attracted” to narcissists:

• Stop daily proximity to narcissistic people.
• “Lock yourself in your shell” (create distance until you can exit).
• Surround yourself with people who keep promises.
• Use zero tolerance for talk that isn’t matched by action.

10) Break Rumination Patterns (Reduce Replaying the Past)

Advice includes:

• Give yourself permission to change and rebrand yourself.
• Replace shame with self-permission to improve and recover after awkward or hurtful periods.
• Learn from previous material (they reference another talk on people pleasing).

11) Reduce Information-Scrolling When You’re Stuck Consuming Instead of Acting

• Practical productivity tip:
  • Limit feed time.
  • Use a timer: work for 5 minutes, then tell yourself you’re allowed to stop—you may naturally continue longer.

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Quick Action Checklist (Quick Action Steps)

• Perform a semi-annual energy audit (especially as August approaches).
• Write down:
  • who drains you,
  • patterns,
  • “sweet promises” vs. reality,
  • what you keep hoping for.
• Evaluate reciprocity using:
  • effort, attention, and time wasted.
• Stop “project-mode” in one-sided relationships.
• Prioritize your energy needs:
  • solitude if you recharge that way,
  • scheduled recovery (and don’t abandon it for non-urgent calls).
• Build a pre-outing mental routine (prayer/affirmations/meditation/script + repetition).
• When stuck (scrolling), use the 5-minute timer rule.

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Presenters / Sources

• Presenter/Host: “Nonso” (referred to throughout as Nonso Protocol; also “I am Nonso”)
• Referenced source within the session:
  • “The Nonso Protocol” (YouTube channel / membership / prior videos mentioned by the host)