The 'Tired but Wired' Blog

We’ve all been sold the dream: hustle harder, manage your time better, and eventually, you’ll “make it.”

But if you’re living with a chronic illness, or even just a nervous system that says no thanks to relentless pressure, this version of success can leave you burnt out and barely functioning.

That’s where energy awareness and sustainable success come in. When you start making decisions based on your energy levels, not just your availability, you unlock a more honest, health-conscious way of working. One that honours your capacity and your ambition.

What Is Energy Awareness, Really?

Energy awareness is the skill of noticing your energy levels throughout the day and adjusting your behaviour accordingly.

It’s not just about taking breaks or doing yoga (although both can help). It’s about understanding your personal rhythms and knowing:

• What activities drain you vs. replenish you
• When your energy peaks and dips
• Which types of work feel worth the energy they cost

This is especially crucial if you’re managing symptoms like fatigue, brain fog or pain. Traditional time management tells you to block hours on a calendar. But energy-aware working asks: can I actually do this task, right now, in a way that won’t flatten me later?

The Power of Energy Awareness and Sustainable Success

Let’s be honest: productivity culture rewards people who ignore their bodies. But that doesn’t work if your body is already shouting at you.

Energy awareness and sustainable success go hand in hand. You can’t build a thriving, fulfilling career by constantly borrowing energy you don’t have.

When you make decisions based on energy (not guilt, deadlines or other people’s expectations) you:

• Get more done in less time
• Protect your mental and physical health
• Make room for creativity and clarity to flourish

This shift in mindset doesn’t make you weak, it makes you strategic.

For a grounded perspective on energy and workplace wellbeing, Mind UK offers excellent resources on mental health at work and energy management.

The Real Cost of Ignoring Your Energy Limits

When you override your body’s signals for long enough, the price shows up as:

• Constant fatigue, even after rest
• Brain fog during key meetings
• Irritability and mood crashes
• A creeping resentment for a job you once enjoyed

This is what I call the energy debt cycle, where you spend more than you have, and then pay it back with interest (usually in the form of sick days, guilt, or a full-on crash).

If this sounds familiar, you’re not alone, and you’re not broken. You’ve just been taught to manage time, not energy.

3 Practical Shifts to Start Working With Your Energy (Not Against It)

1. Track Your Energy, Not Just Your Tasks

Try a simple energy audit: for 3 days, jot down your energy levels (1–5) at key times: morning, midday, afternoon, evening. Note what you were doing at the time.

Patterns will emerge. And those patterns? They’re gold dust.

➡️ Want a done-for-you version? Grab my free guide: 5 Powerful Strategies to Reduce Fatigue at Work

2. Plan Your Work Around Your Peaks

If you notice your energy spikes at 10am, protect that slot like a dragon guarding treasure. Use it for the work that matters most: strategy, writing, problem-solving.

Save admin, inbox-clearing and low-energy tasks for your dips.

This one shift can save you hours of wasted effort.

3. Learn to Pause Before the Crash

This one’s hard if you’ve spent years pushing through. But learning to pause before the overwhelm hits is a radical act of self-leadership.

Try a 3-minute rule: when you feel that energy dip coming on, take a break before you think you “deserve” it.

You don’t need to earn rest, you need to honour your bandwidth.

This Isn’t Laziness. It’s Leadership.

Rebuilding your relationship with energy isn’t just about preventing burnout.

It’s about leading your work, and your life, with intention.

Energy awareness and sustainable success isn’t a fluffy wellness concept, it’s a business-critical strategy. Especially if you’re living with chronic illness, this approach helps you lead and deliver without the cost being your health.

You don’t have to burn out to prove your value. Your energy is not a problem to be solved, it’s a compass to follow.

Further Reading

• Mind UK: Tips for workplace mental health
• The Spoon Theory – A Helpful Analogy for Chronic Illness and Energy Management

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.

Let’s Talk About the Lie We’ve Been Sold About Success

You know the one. Hustle harder. Sleep when you’re dead. Keep pushing through, no matter what. For most people, this message is exhausting. But if you’re living with a chronic illness? It’s not just exhausting, it’s dangerous.

And yet, you still want more. Not in the capitalist, 60-hour week kind of way, but more meaning, more contribution, more fulfilment. That’s not selfish. It’s human. You’re allowed to be ambitious and unwell. The problem is, you’ve been taught to chase someone else’s version of success that doesn’t fit your reality.

It’s time to redefine what sustainable success with chronic illness actually looks like and why it’s not only possible, but powerful.

What Does Sustainable Success Really Mean?

Sustainable success with chronic illness isn’t about settling or playing small. It’s about choosing goals, systems and rhythms that fuel your ambition without draining your body.

It’s when:

• You build a career or business that works with your energy, not against it.
• You define productivity based on impact, not hours.
• You say yes to growth that fits inside your bandwidth.
• You rest without guilt because it’s part of the plan, not a reward.

It’s not small. It’s smart. It’s success that you can keep showing up for.

Real Examples of Sustainable Success with Chronic Illness

Here are some subtle (but powerful) ways people have redefined their careers and businesses for the better:

1. From Big Launches to Consistent Income

Instead of pushing for adrenaline-fuelled product launches that led to week-long crashes, one business owner moved to evergreen offers and monthly retainers. Same income goal, just delivered in a way her body could keep up with.

2. From Promotions to Portfolio Careers

One former marketing exec restructured her work into a mix of part-time consulting and mentoring, still impactful, still strategic, but with breathing room for flares and fatigue.

3. From Full-Time to Fulfilment-Focused

A teacher with MS reduced her hours to three days a week and used her remaining energy to create a resource bank for others with similar conditions. She didn’t scale down, she scaled better.

Each of them moved toward sustainable success with chronic illness by ditching other people’s definitions and building lives that work for them.

Your 4-Step Framework for Sustainable Success

Want to begin redefining your own version of success? Start with these:

Step 1: Challenge Your Definition

Ask yourself: Whose version of success am I aiming for? Society’s? A younger, healthier version of me? Someone who doesn’t need to ration their spoons?

Step 2: Reconnect to Your Values

What really matters to you, freedom, purpose, security, flexibility? Your values should shape your goals, not the other way around.

Step 3: Align Your Energy and Ambition

You can still aim high. But your delivery model needs to match your body’s capacity. If you need help with this, grab my free guide: 5 Powerful Strategies to Reduce Fatigue at Work.

Step 4: Prioritise Rest Like a CEO

Rest isn’t laziness. It’s leadership. When you plan for rest the same way you plan your meetings, you protect your ability to keep showing up.

For a medically grounded overview of how to manage chronic fatigue day-to-day, check out this NHS guide to managing fatigue, it covers both medical and lifestyle approaches that support the strategies I share here.

Why This Matters (And What to Do Next)

You don’t have to choose between ambition and well-being. You can still grow, build and thrive, without burning yourself out.

The key to sustainable success with chronic illness is alignment: aligning your work with your values, your goals with your energy, and your definition of success with what actually matters to you.

If you’re ready to move from “just getting by” to a more energised, purpose-filled way of working, my 1:1 coaching can help. I work with professionals living with chronic illness to create personalised, values-led strategies for success that honour your health and your goals.

➡️ Learn more about coaching or book a discovery call here

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.

If you live with a chronic illness, your relationship with work might be… complicated. You want to contribute, stay ambitious, and make a difference. But the traditional path to success often comes at the expense of your energy, your body, and sometimes your sanity. Here’s something many of us were never told: Joyful workdays aren’t indulgent. They’re necessary.

In fact, small sparks of joy can lower stress, improve your cognitive function, and even reduce inflammation – which is a big deal when your body is already working overtime. So if you’ve ever thought, “I’ll enjoy work when I’m feeling better” – flip that. You might just feel better because you’re enjoying work.

The Science Bit (Don’t Worry, It’s Brief)

Joy isn’t just an emotion. It’s a physiological state that releases neurotransmitters like dopamine and serotonin, which actively reduce the body’s stress response. For people with chronic conditions, that can mean less cortisol flooding your system and more space for your body to recover.

According to this gov.uk article, positive mental wellbeing is directly linked to better physical health outcomes and reduced risk of chronic illness complications.

In short: joy isn’t a side effect of health. It can help create it.

5 Ways to Create Joyful Workdays Without Burning Out

1. Start Your Day with a Win (That Isn’t Work-Related)

Joyful workdays often begin before you even log in. Whether it’s a cup of your favourite tea, five minutes of sunlight, or a song that makes you feel alive – create a ritual that fills you up, not just your calendar.

Bonus tip: Track the tiny habits that help you feel more energised. This data is gold for your pacing strategy.

2. Schedule Joy Like You’d Schedule a Meeting

We book calls, deadlines and appointments. But rarely block time for anything that lights us up. Add 15 minutes of “delight time” into your day. It could be a podcast, a stretch, a phone call with someone who gets it – anything that feels like yours.

Need more support managing your energy at work? Download my free guide:

👉 5 Powerful Strategies to Reduce Fatigue at Work

3. Ditch the Guilt Around Breaks

You’ve probably internalised the idea that breaks = laziness. That’s nonsense. Breaks are when your brain resets, your body recalibrates, and your nervous system gets a breather. No one gets a medal for burnout.

And no, scrolling LinkedIn while eating lunch doesn’t count.

4. Align Tasks with Your Energy Peaks

Joy flows easier when we stop swimming upstream. Are you sharper in the mornings? Save admin for the afternoon. Do creative work when your mind’s clearer. It’s not just efficient. It’s empowering.

Pro tip: This energy-first approach is a core principle of my 1-hour masterclass, where I show you how to build sustainable work rhythms that actually work with your body, not against it.

5. Notice the Joy When It Happens

We’re wired to spot problems, not pleasures. But training your brain to notice micro-moments of joy (a nice email, a task ticked off, a colleague’s kindness) rewires your focus. It’s subtle. But it adds up fast.

Try this: at the end of each day, jot down one thing that brought you a moment of lightness. That’s it. Just one.

This Isn’t About Toxic Positivity

This isn’t a call to slap a smile on and pretend everything’s fine. It’s about reclaiming small, accessible ways to feel better without needing to overhaul your job or your life. Joy can sit alongside pain, stress, and uncertainty. But when we let it in, even in tiny doses, it changes the way we cope.

Conclusion: Joy Is a Health Strategy

Joyful workdays aren’t a luxury for “when things calm down”. They’re part of the foundation that helps you get through the day with less pain, more energy, and a stronger sense of self. You deserve that. Not once you’re better. Now.

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.

Let me guess, you’ve caught yourself saying:

• “I can rest when I finish this deadline.”
• Or, “I’ll slow down after the launch.”
• Or the classic: “Rest is for the weekend.”

Sound familiar?

If you live with a chronic illness, this mindset isn’t just exhausting, it’s unsustainable. And it’s probably one of the last things your body needs. But here’s the kicker: even those of us who know better still fall into this trap. We’ve been trained to tie rest to productivity, as if we need to earn permission to stop.

So today, we’re flipping that script. Because rest without guilt isn’t indulgent, it’s strategic. And when you get it right, it becomes one of your most powerful tools for doing meaningful work without burning out.

1. The ‘Earned Rest’ Mindset: Where Did We Even Get This From?

Let’s be real: the idea that rest must be earned is rooted in hustle culture. We’re taught to glorify exhaustion, idolise overwork, and shame ourselves for needing downtime. This toxic pattern shows up everywhere, from our workplaces to our social media feeds.

For professionals managing chronic illness, this mindset isn’t just outdated, it’s dangerous. When you feel you have to “justify” every break, you’re far more likely to push through warning signs and trigger flares, crashes or relapses. And then what? You’re forced to rest but this time, it’s reactive, not restorative.

2. Rest Isn’t Lazy, It’s Leadership

Imagine if we treated rest as part of the strategy, not the reward.

Because the truth is, rest without guilt sharpens your thinking, improves your mood, and helps you show up better, for your clients, your colleagues, and most importantly, yourself.

💡 In fact, the NHS highlights how rest is vital for managing stress, improving mood, and supporting overall mental wellbeing. Regular restorative breaks protect both cognitive and emotional health, something that’s especially crucial when chronic illness is part of your daily reality.

So no, resting isn’t lazy. It’s leadership. Especially when you’re building a sustainable, values-aligned career with limited energy reserves.

3. Spot the Shame Triggers (And Call Them Out)

Here’s something I see all the time in my community:

You take a break… but spend the entire time feeling guilty about it.

That kind of “rest” isn’t rest at all. It’s shame in a different outfit.

Instead of defaulting to guilt, try asking yourself:

• Would I shame a friend for taking this break?
• Am I resting to recover… or avoiding rest because I think I haven’t ‘earned’ it yet?

Notice the internal narratives that sneak in, and interrupt them with truth.

4. Simple Ways to Practise Rest Without Guilt

You don’t have to overhaul your entire schedule to rest well. Sometimes it’s the tiny, regular pauses that make the biggest difference. Here’s where to start:

• Bookend your day with intentional recovery Even five minutes of quiet breathing, journaling or stretching helps create a boundary between ‘on’ and ‘off’.
• Use the 90-minute energy rhythm Research shows our brains naturally work in 90-minute bursts. After each block, pause… Yes, even if you’re ‘on a roll’.
• Try a ‘non-negotiable break’ mindset Treat rest like a meeting you wouldn’t cancel. It deserves the same respect.

Want more practical strategies to reduce fatigue at work?

👉 Grab my free guide: 5 Powerful Strategies to Reduce Fatigue at Work

5. Redefine Rest as a Tool for Growth

Rest doesn’t mean stepping away from your ambition. It means showing up for it differently.

What if your rest time is when your next big idea brews quietly in the background? What if slowing down was what helped you finally get the clarity or momentum you’ve been missing?

Instead of using rest as a reward, use it as a resource, one that fuels your sustainability, creativity and capacity.

Ready to Work Smarter (Not Sicker)?

If this post hit home, it’s because you already know the old rules don’t work anymore. You’re not lazy. You’re strategic. And you deserve a work rhythm that honours your body and your brilliance.

✨ That’s exactly what we focus on in my 1:1 coaching.

I help ambitious professionals living with chronic illness shift away from burnout-prone habits and build careers that support both their health and their goals. Whether you’re navigating workplace expectations, energy crashes or the never-ending pressure to prove yourself, I’ll help you carve out a path that works for you, not against you.

Together, we’ll:

• Unpick the patterns that drain your energy and self-worth
• Create work systems that match your real capacity (not the one you wish you had)
• Rebuild your professional confidence without sacrificing your wellbeing

👉 Find out more about coaching with me

Want more like this?

Sign up to my newsletter for honest, practical strategies on working with chronic illness, without losing your drive or your mind. It’s like a pep talk and a productivity tip sheet, rolled into one.

👉 Join the newsletter

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.

Are You Working to Prove Your Worth?

You know the feeling: the workday ends, but your mind doesn’t. You’ve ticked off tasks, pushed through pain, and still feel like you haven’t done “enough.” If you’re a professional living with chronic illness, this relentless drive isn’t just about productivity. It’s often rooted in something deeper.

The link between overwhelm and identity is powerful. When your sense of self-worth becomes entangled with how much you do, you start working to prove your value rather than to preserve your wellbeing. That’s when the real exhaustion begins.

Let’s unpack where this comes from and how to begin loosening its grip.

1. How Overwork Becomes a Measure of Self-Worth

When you live with limited energy, it’s easy to feel like you have something to prove. You might work harder, longer, or say yes to more than you can realistically manage. Not because you want to, but because you’re afraid not to.

You might catch yourself thinking:

• “If I over-deliver, no one will question my commitment.”
• “If I say no, they’ll think I’m unreliable.”
• “If I rest, they’ll think I’m lazy.”

But these thoughts don’t come from nowhere. They’re often shaped by the deeper link between overwhelm and identity, where doing more becomes a way to feel enough.

2. Internalised Ableism and Perfectionism: A Hidden Burnout Trap

One of the hardest things to spot is how deeply we internalise the belief that we must keep up. When rest is framed as weakness and adjustments feel like failure, it becomes nearly impossible to work in a way that honours your body.

This is internalised ableism in action, and it shows up in all kinds of sneaky ways:

• Feeling guilty for using accommodations
• Masking pain or fatigue to appear “professional”
• Overcompensating to avoid judgement or exclusion

This internal pressure often pairs with perfectionism, creating a cycle of over-functioning and eventual burnout.

📰 Related reading: One person’s experience of working with internalised ableism.

3. Redefining Value Without the Hustle

Here’s the truth: your value isn’t earned through exhaustion.

The moment you begin separating your identity from your output, you take back control. That doesn’t mean lowering your standards. It means changing the measure of success. Ask yourself:

• Is this task aligned with my values?
• Will this choice support my energy?
• Am I acting from self-worth or seeking validation?

This is where real, sustainable change begins. This is where the link between overwhelm and identity starts to loosen.

If you’re struggling with burnout or overwhelm, Mind’s resource on work-related stress offers further insight into the emotional toll of chronic pressure, especially when it stems from internalised expectations.

4. A New Definition of Success That Includes You

Imagine a version of success that doesn’t ask you to sacrifice your health. A version where your identity is grounded in who you are, not what you produce. It might sound radical, but it’s entirely possible.

The first step is redefining what “enough” looks like in your own terms. Not in comparison to colleagues. Not by what your productivity app says. But by how aligned your work feels with your needs, capacity and values.

That redefinition is an act of courage and self-trust.

5. Ready for the Next Step? Awareness Is the Beginning

Understanding the link between overwhelm and identity is more than just an “aha” moment. It’s a call to reconnect with the version of you who isn’t constantly proving, pushing or performing.

And you don’t have to do it alone.

Before You Go: Build a Foundation for Sustainable Energy

If you’re not ready for the deeper identity work just yet, start by protecting your energy. My most downloaded free guide offers practical, evidence-based shifts to reduce fatigue at work without sacrificing your impact.

Want More Gentle Strategy and Support?

Each week, I send out a short, thoughtful email designed to help you thrive with chronic illness, at work and beyond.

💌 Join the newsletter for tools, reflections and mindset shifts that help you grow without burning out.

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.

When you’re living with a chronic illness, work can easily become your whole world. It’s the thing that pays the bills, defines your routine, and, if we’re honest, can feel like the only “productive” use of your limited energy.

But here’s the truth: reconnecting with joy outside of work isn’t a luxury. It’s a necessity. Without it, your world becomes smaller, your energy drains faster, and your sense of self slowly fades behind a job title or a diagnosis.

In this blog, you’ll learn why prioritising joy is a vital step toward sustainable success, how it supports, not competes with, your productivity, and simple ways to bring non-work passions back into your life.

The hidden cost of neglecting reconnecting with joy outside of work

When you’re flat-out juggling work and health, joyful activities are often the first thing to go. You tell yourself it’s temporary. Just until you “catch up.” But the weeks turn into months.

While it’s easy to think of joy and well-being as “mental health” topics, there’s strong evidence that they also have a direct impact on physical health, especially for those living with long-term conditions.

For example, the NHS explains how stress can worsen chronic physical health problems, including fatigue, pain, and immune function (NHS Stress and Long-Term Conditions). Activities that reduce stress, spark joy, and promote emotional well-being can therefore support your physical health, not just your mood.

Without joy:

• Fatigue worsens because there’s no mental or emotional recharge.
• Your self-worth becomes tangled up in productivity.
• Work-life balance becomes non-existent.

So reconnecting with joy isn’t an indulgence, it’s a vital strategy to support both your mental and physical health.

Rest isn’t the opposite of productivity, it fuels it

Many of my clients used to think rest and joy were indulgences they couldn’t afford. I get it. I used to think the same. Until I burnt out so badly that I had no choice but to reassess.

Here’s a reframe that helped me (and now helps my clients):

Rest and joy are active ingredients in sustainable productivity.

When you intentionally make space for non-work joys, you’re:

• Giving your nervous system a break from constant output.
• Replenishing creative and emotional energy.
• Building resilience against future burnout.

This shift aligns perfectly with my free resource, 5 Powerful Strategies to Reduce Fatigue at Work, which offers practical tools to reclaim your energy without sacrificing success.

How to start reconnecting with joy outside of work, without adding more pressure

When work and illness take up all the oxygen, it’s easy to forget what used to bring you joy. Here’s a simple exercise to reconnect:

1. Think back to “pre-busy” you. What hobbies, activities, or moments made you lose track of time?
2. Notice small sparks. What feels nice now, even if only for a minute? A warm cup of tea? A walk in fresh air?
3. Start small, but consistently. You don’t need hours. Even 10 minutes of something joyful is a powerful reset.

The goal isn’t to add more “to-dos” to your day. It’s to gently widen your world beyond work and health demands.

Protecting your joy-time: Practical tips for sustainable success

To make joy a non-negotiable part of your week:

• Schedule it like a meeting. Block time for activities that light you up.
• Set boundaries around work hours. Hard stops help preserve energy for personal joys.
• Combine with rest. Some activities can be both joyful and restorative, like gentle crafting, mindful walking, or reading for pleasure.
• Ask for support. Let family or colleagues know you’re reclaiming time for yourself.

For more ways to create space in your workday, subscribe to The Sunday Power-Up—my weekly newsletter packed with energy-saving tips and strategies for professionals like you.

The emotional impact of reconnecting with joy outside of work

Reintroducing joy into your life isn’t just about feeling good in the moment. It’s about:

• Reaffirming your identity beyond “worker” or “patient.”
• Building emotional resilience.
• Strengthening your capacity for meaningful work and meaningful rest.

When you focus on reconnecting with joy outside of work, you’re not stepping away from success, you’re creating a foundation for it.

Ready to reclaim your energy for what matters most?

If this post resonated, and you’re ready to create a more balanced, fulfilling way of working that respects your health, my 1:1 coaching services are designed to help.

Together, we’ll explore practical strategies to manage your energy, align your work with your personal values, and bring joy back into your life beyond the confines of work and illness.

👉 Learn more about my coaching services here.

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.

When you’re living with a chronic illness, managing your workday often feels like balancing on a tightrope. Every task demands energy, but you’re working with a limited supply and once it’s gone, recovery isn’t as simple as “a good night’s sleep.”

That’s why doing an energy audit is a game-changer.

Just like a financial audit shows where your money is going, an energy audit helps you track where your precious energy is being spent, drained, or (hopefully!) replenished. It’s the first step in working smarter, not harder, while safeguarding your health.

If you’ve ever found yourself saying:

• “Why am I so exhausted after meetings?”
• “I’m busy all day but get nothing meaningful done.”
• “I don’t even know what to change to feel better.”

…then this post is for you.

What is an Energy Audit (And Why You Need One)?

An energy audit is a reflective exercise where you identify which activities in your workday:

• Drain your energy
• Replenish your energy
• Or leave you feeling neutral

It’s not about blaming yourself for being tired. It’s about building awareness, so you can make small, strategic changes that protect your health while staying productive.

Think of it as your personal guide to working smarter, not harder.

Helpful Resource: The ME Associations guide to pacing, explains how managing your energy levels through structured planning can support those with fatigue-related conditions.

How to Start Your Energy Audit in 3 Simple Steps

1. Track Your Workday (With Energy in Mind)

For 3-5 days, keep a simple log of your activities. After each task or meeting, rate your energy level:

• Energised (+)
• Neutral (0)
• Drained (-)

This can be a quick note in your phone or planner. The goal isn’t perfection, it’s awareness.

2. Spot the Patterns

At the end of your tracking period, look for trends:

• Which tasks consistently drain you?
• Are certain times of day worse?
• What activities give you a surprising energy boost?

Even small insights, like noticing that video calls are more draining than emails, can shape smarter work habits.

3. Take One Actionable Step

Choose one energy-draining habit to adjust. For example:

• Swap back-to-back meetings for focus blocks
• Batch admin tasks to avoid constant context switching
• Build in 5-minute rest breaks after draining activities

Small tweaks, done consistently, lead to big results over time.

Want more practical strategies? Download my free guide: 5 Powerful Strategies to Reduce Fatigue at Work to discover how simple changes can protect your energy.

Reclaim Your Energy and Redefine Success

An energy audit isn’t just a task, it’s a mindset shift. It’s the first step toward creating a work-life that honours both your ambition and your well-being.

If this resonates with you, you’ll love The Sunday Power-Up, my weekly newsletter filled with tips for balancing career success with chronic illness. Subscribe here for your weekly energy boost.

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.

When you try to push through illness like it’s just a mindset issue, you’re not being weak, you’re being misinformed. Many professionals fall into this trap, especially if they’re used to being the dependable one, the high performer, or the person who always gets things done. But when you live with a chronic condition, that same “push through” mindset can quietly erode your health, confidence and career sustainability.

In this post, I’ll break down five common mistakes professionals make when trying to push through illness, explain why they backfire, and share smarter, kinder alternatives that protect your energy and help you keep showing up… In ways that actually work.

Why Trying to Push Through Illness Can Backfire

Let’s be real: you didn’t get where you are by taking the easy road. You’ve worked hard. You’ve shown up. You’ve powered through. But when you’re living with a chronic illness, continuing to push through illness using the same tactics might be working against you, not for you.

It’s not about giving up. It’s about getting smarter with the energy you do have. And these five mistakes might be where your energy is quietly leaking.

1. Mistaking Productivity for Value

The mistake: Believing your value is defined by output.

The impact: You override your body’s cues and miss early signs of burnout.

Try this instead: Focus on high-value tasks aligned with your core values and business goals. Learn to delegate, automate or delay anything that isn’t essential.

📝 Start with my free guide, 5 Powerful Strategies to Reduce Fatigue at Work, to implement small changes that protect your energy from day one.

2. Using Rest as a Last Resort

The mistake: Waiting until a crash to rest.

The impact: Your body becomes stuck in a cycle of overexertion and collapse.

Try this instead: Build rest into your daily structure. Short movement breaks, screen-free lunch, or a walk between meetings. Rest doesn’t mean stopping everything. It means pausing with purpose.

💌 Want weekly reminders to make space for this? Subscribe to The Sunday Power-Up, a dose of encouragement and strategy sent every Sunday.

3. Comparing Yourself to “Healthier” Colleagues

The mistake: Holding yourself to standards that don’t consider your lived experience.

The impact: Constant feelings of failure and invisibility.

Try this instead: Acknowledge your capacity today. Use it wisely. Success isn’t about keeping up, it’s about showing up with what you’ve got and doing so sustainably.

📚 Check out this insightful Psychology Today article on redefining success through purpose rather than productivity.

4. Ignoring Cognitive Symptoms Like Brain Fog

The mistake: Seeing brain fog as laziness or poor focus.

The impact: Mistakes multiply. Frustration grows. Self-trust erodes.

Try this instead: Adapt your systems. Use visual checklists, voice-to-text tools, or batch low-energy tasks. Plan your most demanding tasks during your energy peaks, not when you’re drained.

5. Thinking It’s Either Health or Career, Not Both

The mistake: Believing that adapting means settling.

The impact: You continue to sacrifice your body for goals that now feel harder to reach.

Try this instead: Redefine what ambition looks like with chronic illness. It might not be linear. It might be slower. But it can still be rich, purposeful, and deeply fulfilling.

Ready to Let Go of the “Push Through” Mentality?

Pushing through illness isn’t noble. It’s exhausting. And it’s not your only option. You deserve strategies that work with you, not against you.

With a few key mindset shifts and some small structural changes, your ambition and your health can finally get on the same team.

👉 Grab your free guide: 5 Powerful Strategies to Reduce Fatigue at Work, it’s packed with practical tools you can implement straight away.

👉 Join The Sunday Power-Up newsletter for weekly support, strategy and solidarity in your inbox.

Additional Resources

For UK-based professionals seeking support, the Access to Work scheme offers grants to help pay for practical support if you have a disability or health condition. This can include specialist equipment, support workers, or help with travel costs, enabling you to stay in work while managing your health.

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.

If you’ve ever finished the workday feeling like you gave everything and still didn’t do “enough,” you’re not alone. For professionals living with chronic illness, protecting your energy is often the missing piece… Not just in avoiding burnout, but in rebuilding the confidence that can feel chipped away by fatigue, fog and physical limits.

Confidence isn’t just about performance. It’s about how you feel in your body, how you trust your decisions, and how you experience success on your own terms.

Let’s explore how protecting your energy can be the foundation for reclaiming your self-worth and professional confidence.

1. Depleted Energy Undermines Confidence (Even If You’re Still Performing)

When you’re constantly pushing through symptoms to meet deadlines, your body and brain receive one consistent message: I’m not enough unless I do more. Over time, this creates a dangerous loop where:

• You ignore signals from your body
• You feel disconnected from your strengths
• Your self-esteem starts to erode, even when you’re achieving on paper

This doesn’t mean you’re not capable. It means you’re spending energy in ways that don’t support your long-term success. Confidence needs space to grow, and exhaustion leaves no room for that.

According to Mind UK, poor energy management and burnout are directly linked to reduced confidence and workplace disengagement, particularly for those living with long-term health conditions. (source)

2. Small Shifts in Protecting Your Energy Build Long-Term Confidence

Rebuilding confidence starts with one essential mindset shift:

Rest is not the opposite of productivity. It’s the foundation of it.

Here are three small daily shifts that can protect your energy and rebuild belief in your ability to succeed:

• Start the day with a low-effort win Something as simple as 5 minutes of stretching or a short walk to the kettle before emails can help signal, I take care of myself first.
• Use the ‘half-task’ rule If your energy is unpredictable, break tasks into halves. Completing half is still a win, and you can build from there. This creates consistency, which builds confidence.
• Create a ‘rest-rich’ workspace Schedule active rest (like nostril breathing or looking out the window) every 90 minutes. It doesn’t need to be big, it needs to be intentional.

💡 Want more ideas? Download my free PDF: 5 Powerful Strategies to Reduce Fatigue at Work and start protecting your energy with simple, impactful steps.

3. Energy Management is a Form of Self-Respect

Many professionals tie their confidence to output. But real, lasting confidence grows when your actions align with your values.

By managing your energy with intention, you’re saying:

“My well-being matters. I can succeed without sacrificing myself in the process.”

This shift changes how you interact with your work, your team, and even how you talk to yourself. It brings clarity around your capacity and helps you advocate for what you need, skills that are essential to confidently returning to or thriving in the workplace.

4. Confidence Grows in the Recovery, Not Just the Hustle

We often associate confidence with pushing through challenges. And yes, resilience matters. But for professionals managing chronic illness, the most powerful kind of confidence comes from knowing:

I can pause and still be worthy.

That means tracking your energy, recognising your limits, and celebrating what you do manage, even if it looks different to others.

Each small win in energy management, saying no to an extra meeting, building in a break, choosing lunch over inbox-zero, is a vote for your long-term self-worth.

And the more those wins stack up, the stronger your belief becomes.

Ready to Rebuild from a Place of Strength?

Before you take on more, take a moment to protect what matters most: your energy, your boundaries, and your self-respect. Confidence doesn’t require you to push harder. It requires you to work smarter, with intention, values and health at the centre.

If you’re looking for personalised support to create a sustainable work-life balance that honours your health and your ambition, explore my 1:1 coaching services.

✨ Together, we’ll focus on what matters most to you, so you can redefine success on your own terms.

Before You Go… Want Weekly Energy Tips in Your Inbox?

Sign up to The Sunday Power-Up, my free weekly email filled with mindset tips, small wins, and energy-saving strategies for working professionals managing chronic illness or burnout.

📬 Join The Sunday Power-Up here

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.

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.

Want more reminders like this?

👉 Join The Sunday Power-Up Newsletter for weekly practical tips and uplifting encouragement to manage your energy and mindset.

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.