You’re getting eight hours of sleep (on a good night), cutting back on caffeine, maybe even squeezing in a lunchtime walk… so why are you still completely wiped by mid-afternoon? The truth is, chronic tiredness at work often isn’t about how much we’re doing, but how we’re doing it. Energy leaks at work, those small, hidden actions and habits that go unnoticed, are often the biggest drain on your stamina. And for professionals managing chronic illness or fatigue, those leaks can add up fast.

Let’s take a closer look at where your energy might be slipping away, and how to stop the drain before it turns into burnout.

1. Constant Context Switching: The Overlooked Energy Leaks at Work

The drain: Jumping between emails, meetings, Slack messages and tasks might feel productive, but it comes at a huge cost to your energy. Each switch forces your brain to reset, which is especially exhausting when you’re managing cognitive or physical fatigue.

Try this instead:

Batch similar tasks together. Start your day with 30 minutes just for emails, then block time for one priority task. Use tools like Notion or a basic timer app to maintain focus. Protect your mental transitions like you would a physical break.

2. Overcommitting (Even in Small Ways)

The drain: Taking on extra tasks or squeezing in “just one more thing” chips away at your energy budget. It’s tempting to say yes to everything when you feel like you need to ‘keep up’, especially in workplaces that reward constant output over conscious contribution.

Try this instead:

Pause before committing. Ask yourself: Is this worth the energy? Is it aligned with my values or priorities? One powerful phrase to buy yourself time: “Let me check and get back to you.” It creates space between impulse and decision.

3. Emotionally Masking How You Really Feel

The drain: Pretending to be okay when you’re not, smiling through pain, hiding symptoms, downplaying fatigue is a massive energy leak at work. It’s a silent effort that chips away at your reserves without you even realising it.

Try this instead:

Start small: acknowledge your truth to yourself. Then consider sharing selectively with a trusted colleague or manager. You don’t owe anyone a full explanation, but softening the mask can ease emotional tension and open the door to support.

Need help expressing your needs at work?

👉 Download: 5 Powerful Strategies to Reduce Fatigue at Work

4. Working Through Breaks or Skipping Them Entirely

The drain: Skipping meals, powering through meetings, and ignoring your body’s signals might seem efficient, but it quickly backfires. Your body isn’t designed to run on empty, especially when you’re managing chronic symptoms.

Try this instead:

Set non-negotiable break times. Step away for just five minutes, stretch, breathe deeply, and hydrate. Even a small reset can bring surprising clarity and comfort.

For a simple technique to help you calm your nervous system, try this NHS guide to breathing exercises for stress.

5. Letting Your Inner Critic Run Wild

The drain: That internal voice saying you’re not doing enough? It’s draining you. Constant self-monitoring, guilt, and comparison, especially when you’re working with reduced capacity, turns mental strain into physical exhaustion.

Try this instead:

Practise compassionate self-talk. When the critic shows up, counter it with truth: “I’m still contributing. I deserve rest. My energy is valuable.” Over time, this internal shift builds resilience and self-worth.

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Final Thoughts: Healing Starts with Awareness

If this list made you nod along or feel a little seen, take it as a sign, your fatigue is valid. And it’s not all in your head.

Energy leaks at work don’t always show up on your to-do list, but they have real consequences. The good news? You can take small, meaningful steps today to plug those leaks and work in a way that protects your health and supports your success.

Disclaimer:

The content in this blog is based on my personal experience of living with chronic illness and is shared for informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your GP or healthcare professional before making any changes to your lifestyle, work routine, or health management. The tips and strategies shared here can be used alongside medical advice to support your well-being.