Do you ever feel completely drained at the end of the workday, like you’ve given everything you have and there’s nothing left?

When you’re managing chronic illness, fatigue isn’t just “feeling a bit tired”, it can be all-consuming, affecting both your work and personal life. But what if I told you that some of your daily work habits might be making your fatigue worse?

The good news? Small changes can make a huge difference. Let’s break down five common energy-draining habits and explore smarter ways to manage your day that will reduce fatigue at work.

1. Pushing Through Fatigue Instead of Taking Breaks

Why It Drains Your Energy:

Many professionals believe that “powering through” is the key to productivity. But ignoring your body’s signals leads to energy crashes, making it harder to recover and sustain performance throughout the day.

What to Do Instead:

✅ Use strategic rest – Try the 90-minute work cycle: work for 90 minutes, then take a 10–15-minute break.

✅ Incorporate micro-breaks – Stand up, stretch, or do deep breathing for 1–2 minutes every 30–45 minutes.

✅ Embrace active rest – Switch tasks instead of staying locked in one type of work for hours.

➡️ Want more powerful ways to manage fatigue at work? Download my free guide: 5 Powerful Strategies to Reduce Fatigue at Work.

2. Constant Multitasking and Context Switching

Why It Drains Your Energy:

Your brain isn’t designed to juggle multiple high-focus tasks at once. Constantly switching between emails, meetings, and deep-focus work increases cognitive load, leading to mental fatigue and decreased efficiency.

What to Do Instead:

✅ Batch similar tasks – Group emails, admin work and deep-focus tasks separately.

✅ Use the ‘single-tab’ rule – Keep only the essential windows open to avoid distraction.

✅ Set ‘Do Not Disturb’ time blocks – Protect deep work sessions to get more done with less effort.

➡️ Looking for sustainable work habits that boost energy? Join my weekly newsletter, The Sunday Power-Up, for practical tips.

3. Relying on Caffeine and Carbohydrates for Energy

Why It Drains Your Energy:

Caffeine and carbohydrates (particularly in the form of sugars) might feel like quick fixes, but they trigger energy crashes a few hours later, leaving you more exhausted than before. They also impact hydration and stress levels, making fatigue harder to manage.

What to Do Instead:

✅ Fuel your body properly – Start your day with a savoury breakfast instead of sugary cereals.

✅ Hydrate with intention – Replace some caffeine with electrolyte-infused water or herbal tea.

✅ Try a ‘caffeine cut-off’ time – Reduce afternoon caffeine intake to improve sleep quality.

4. Overloading Your Schedule Without Recovery Time

Why It Drains Your Energy:

If your calendar is packed back-to-back, you’re operating in survival mode, with no room for recovery. This can lead to burnout, brain fog and increased symptom flares if you’re managing a chronic illness.

What to Do Instead:

✅ Set realistic daily limits – Prioritise 3–5 essential tasks instead of overwhelming to-do lists.

✅ Schedule buffer time – Leave 15-minute gaps between meetings to reset your energy.

✅ Use the ‘No’ strategy – Protect your time by declining tasks that don’t align with your priorities.

➡️ Need help managing your energy at work? Download my free guide: 5 Powerful Strategies to Reduce Fatigue at Work.

5. Ignoring Your Body’s Signals

Why It Drains Your Energy:

Your body constantly gives you feedback, but in a culture that values productivity over well-being, it’s easy to ignore the signs. The result? You push too hard, triggering symptom flare-ups or complete energy crashes.

What to Do Instead:

✅ Use a symptom tracker – Record daily patterns to catch warning signs early.

✅ Redefine success – Shift from “doing it all” to doing what matters most for your well-being.

✅ Listen to your body’s rhythms – Identify when you have the most energy and schedule demanding tasks accordingly.

Final Thoughts

If you’ve been stuck in a cycle of overwork and exhaustion, you’re not alone. It’s time to break free from habits that drain your energy and replace them with sustainable work strategies that support both your ambition and well-being.

🔹 Want a deeper dive into practical ways to manage your energy at work? Download my free guide: 5 Powerful Strategies to Reduce Fatigue at Work.

🔹 Get weekly tips on balancing ambition with well-being by subscribing to The Sunday Power-Up newsletter.

🔹 The NHS provides expert-backed self-help tips for fighting fatigue, including practical advice on how to boost energy levels naturally. If you’re looking for additional ways to support your well-being, check out their full guide here: Self-help tips to fight fatigue – NHS.

💬 Which of these work habits do you struggle with the most? Let’s chat in the comments!

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.