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.

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.

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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, 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.

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.

…(and Vice Versa)

Let’s be honest, if you’ve spent years tying your self-worth to productivity, the idea of slowing down can feel terrifying. Many of us have internalised the belief that success only comes from sacrifice. But when you’re living with chronic illness, burnout, or ongoing fatigue, that belief doesn’t just hold you back, it can derail your entire life. What if I told you that prioritising your health isn’t a detour, it’s the path forward?

In this post, I’ll share how rethinking your work-life dynamic can bring not only better health, but renewed energy, clearer purpose, and even greater career satisfaction.

1. Your Body Isn’t a Barrier to Success, It’s the Guide

For a long time, I saw my body as something to push through. I ignored warning signs, drank the coffee, took the meetings, met the deadlines, even when I could barely get out of bed.

Sound familiar?

Eventually, I realised my symptoms weren’t an inconvenience, they were information. Learning to listen to my body became the most powerful career tool I never knew I needed.

✅ Reframe: Your body isn’t working against you, it’s trying to work with you. Honour its signals and use them to reshape your day in a way that sustains both your energy and your ambitions.

2. Redefine What Productivity Looks Like

The traditional 9–5 model doesn’t work for everyone and that’s okay. Working professionals managing chronic illness often need flexibility over structure, focus blocks over constant availability, and deep work over busywork.

Instead of measuring your worth in hours worked, try asking:

• Did I work on what matters most today?
• Did I make space to rest and refuel?
• Did I make decisions that align with my values?

This shift isn’t laziness, it’s sustainability.

If you’re looking for practical energy-saving strategies you can use right now, download my free guide:

👉 5 Powerful Strategies to Reduce Fatigue at Work

3. Prioritising Your Health Leads to Sustainable Success

Let’s flip the narrative: what if prioritising your health is actually the smartest career move you can make?

When your body is supported, your mind is clearer. When you build your day around your energy, not a rigid schedule, you get more done with less strain. Over time, that leads to better results and better health.

Whether you’re managing CFS/ME, ADHD, chronic pain, or burnout, this mindset shift can change everything.

And if you’re ready to explore how your work and health can support each other long-term, my coaching services are designed to guide you through it. Together, we’ll work out what energises you, what drains you, and how to build a work-life rhythm that actually works for you, not against you.

4. Let Go of the Guilt and Reclaim Your Power

Many of us feel guilty for needing rest or asking for adjustments at work. But here’s the truth:

🧠 Guilt is a sign that your values and your reality are clashing.

If you value integrity, impact, or excellence, you might be pushing through fatigue to try and honour those values. But the cost is too high.

Instead, let’s redefine what success looks like on your terms. Because the most powerful work comes from those who protect their energy and lead with intention, not from those who burn out trying to meet everyone else’s expectations.

If you’re navigating mental load, anxiety, or burnout, resources like NHS Every Mind Matters offer guidance on how to recognise the signs and support your well-being alongside work.

5. Healing and Ambition Can Coexist

This is the heart of it all: You don’t have to choose between getting better and getting ahead.

When you prioritise your health, you actually create the conditions for long-term success, clearer thinking, more consistent performance, and a life outside of work that fuels you.

It’s not about doing less. It’s about doing what matters most.

Ready to Put This Into Action?

If you’re nodding along but wondering how to start making changes without dropping all the balls you’re juggling, I’ve got you.

Start with my free resource,

👉 5 Powerful Strategies to Reduce Fatigue at Work

It’s packed with quick wins you can try today.

And if you want guidance tailored to your situation, my coaching services are built to help you reconnect with what matters, find balance, and build a sustainable approach to your career that respects your energy and health.

You can also get weekly tips, honest insights, and energy-boosting strategies in your inbox every Sunday. Sign up for The Sunday Power-Up newsletter here.

Final Thoughts

Prioritising your health isn’t selfish. It’s not a luxury or a backup plan. It’s the foundation.

You can be ambitious and still honour your limits.

You can build a fulfilling career without burning out.

And you can redefine success in a way that feels good in your body and your soul.

You don’t have to do it alone and you don’t have to do it all at once.

Let’s take the first step together.

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.

Why Redefining Your Work Goals Might Be the Missing Piece in Your Recovery

When you’re living with a chronic illness, it can feel like your body and your career are constantly at odds. You want to succeed, you still have ambition, creativity, and drive, but the way you’ve been taught to work? It’s draining the very energy you need to heal.

I’ve been there. Crawling to the laptop in the mornings, working from bed, pushing through symptoms because I thought that’s what success demanded of me. I wore my productivity like a badge of honour. But the truth? My body was trying to protect me. I just wasn’t listening.

If you’re stuck in that cycle, working harder to feel enough but getting sicker in the process, this post is for you.

Let’s talk about how creating a healthier career might be the most important health decision you ever make.

Why Your Job Could Be Slowing Down Your Recovery

Healing takes more than supplements and symptom trackers. It requires energy… Emotional, mental and physical. And many of us are spending that energy on work environments, habits or expectations that are completely out of sync with what our bodies need.

Here’s how that shows up:

• You recover over the weekend, only to crash by Wednesday.
• You feel like you’re always “behind,” no matter how much you do.
• You say yes to work tasks that leave you exhausted, even though they’re not urgent or important.
• You’re constantly “on”, even outside of working hours.

This isn’t laziness. It’s survival.

And according to Mind UK, long-term stress caused by work demands can have a serious impact on both mental and physical health, particularly for those already managing chronic conditions.

But it doesn’t have to stay this way.

3 Signs You Need to Build a Healthier Career

1. You define success by your output, not your impact

If your self-worth is measured in how many hours you work or how much you produce, you’re likely pushing past your energy limits on a daily basis. Healing becomes secondary to proving your value.

2. You’re afraid to slow down, because you equate rest with falling behind

Let’s get one thing straight: Rest is not the opposite of ambition. It’s the fuel for it. Traditional work culture glorifies burnout and over-delivery. But when you rest strategically, your output becomes more sustainable and effective.

3. You haven’t adjusted your goals to reflect your current capacity

If you’re still trying to meet the same goals you set before your diagnosis, no wonder it feels like an uphill battle. A healthier career means aligning your ambitions with your reality, not with unrealistic expectations.

A Healthier Career Starts With These 3 Mindset Shifts

Want to learn practical ways to reduce fatigue at work? Download my free guide: 5 Powerful Strategies to Reduce Fatigue at Work

1. Your career should support your healing, not compete with it

You can still be successful. You can still have goals. But your health is the foundation, not an afterthought. Start asking: “What does sustainable success look like for me?”

2. Doing less doesn’t mean achieving less

You don’t need to earn rest. You need to design your work so that rest is embedded in it. When you reduce cognitive overload and stop switching between tasks, you get more done with less stress.

3. Aligning your work with your values helps you heal

When your work reflects who you are, you experience less internal conflict and that means less emotional fatigue. Feeling connected to your purpose creates energy. It gives meaning to your day, even if your capacity is limited.

Small Adjustments, Big Results

Making your career work for you doesn’t mean a full-blown career change (unless that’s what you want). Sometimes, it’s as simple as:

• Reducing context switching during the day
• Asking for flexibility in your hours
• Saying no to the extras that drain your energy
• Creating a ‘crash plan’ for flare-ups
• Building a routine around your natural energy peaks

It’s about working smart, not harder.

Ready to Shift Gears?

If this is resonating, you’re not alone and you don’t have to figure it all out by yourself.

I offer 1:1 coaching for professionals who are navigating chronic illness while trying to build a work life that actually works for them. Together, we’ll uncover what matters most to you, identify what’s draining your energy, and start designing a healthier career that aligns with your values, capacity and goals.

✨ Book a free discovery call to see if we’re a good fit.

And if you’re not quite ready for coaching, take the first step by joining my weekly newsletter:

The Sunday Power-Up – Your weekly dose of mindset shifts, energy tips and real-life strategies to help you thrive.

You Don’t Have to Choose Between Healing and Career

A healthier career isn’t about giving up, it’s about getting honest.

Getting honest about what you need.

What you value.

And how much better life could feel if your work stopped draining you—and started supporting you.

You deserve to feel well and fulfilled.

Let’s build that version of success, together.

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 know that feeling when you’ve barely made it to 10am and already feel like you’ve run a marathon That used to be my norm, especially when I was pushing through chronic fatigue, trying to match the energy of colleagues who didn’t share the same health challenges. I thought a good morning routine meant 5am wake-ups, cold showers, and power yoga before sunrise. Spoiler alert: it didn’t work. What I needed was to build a morning routine for energy and focus.

And that’s what I want to help you do today.

Whether you’re dealing with fatigue, brain fog, or physical symptoms that make mornings unpredictable, you can still create a routine that supports you instead of draining you. Here’s how.

Why Morning Routines Matter (Especially When You’re Managing Chronic Illness)

Morning routines aren’t just trendy productivity hacks, they’re your foundation. The first hour of your day sets the tone for how you’ll think, feel, and function.

When you’re living with chronic illness, every decision costs energy. So, building a routine that helps conserve energy rather than waste it is key to a sustainable workday.

Here’s what a supportive morning routine can do:

• Stabilise your nervous system
• Prevent energy crashes later in the day
• Help you feel grounded, not overwhelmed
• Set realistic expectations for the rest of your day

Step 1: Let Go of “Perfect” and Start with “Possible”

If your current routine involves hitting snooze 5 times and stumbling into emails before coffee, don’t worry, you’re not alone. And you don’t have to overhaul your entire morning overnight.

Instead of aiming for an ideal morning, start with what’s doable.

Ask yourself:

• What 1 thing helps me feel more like myself in the morning?
• What’s draining me that I could remove or delay until later?

Maybe it’s replacing phone scrolling with 5 minutes of gentle stretching. Or swapping your morning coffee for a hydration boost (tip: caffeine can drain energy long-term, more on that in my free guide here).

Step 2: Anchor Your Routine with a Non-Negotiable

Pick one small thing that sets the tone for your day, no matter what else is going on. I call this a morning anchor.

Your anchor could be:

• A 3-minute breathing exercise
• A moment of quiet journaling
• Making your bed to signal “day mode” has begun
• Eating a low-sugar breakfast (great for stable energy!)

These small wins build momentum and give you back a sense of control, even when your body feels unpredictable.

(Need ideas? My free guide ‘5 Powerful Strategies to Reduce Fatigue at Work’ includes energising morning tips you can start tomorrow.)

Step 3: Prepare the Night Before

I know this is a post about mornings, but one of the biggest energy-saving moves happens before you sleep.

Try setting out your clothes, prepping a simple breakfast, or even just writing down 3 gentle goals for tomorrow. It gives your future self one less decision to make.

If you’re using tools like Notion or digital planners, take a look at this post from Marie Poulin for workflow ideas that support your routine.

Step 4: Adjust for “Flare-Up Friendly” Mornings

Some days, you’ll wake up with fewer spoons than usual. On those days, your routine still matters, but it should flex with your energy.

Here’s how:

• Swap your full routine for a “low energy version” (e.g. sitting stretches instead of a walk)
• Give yourself permission to delay anything non-essential
• Practice nostril breathing or a grounding technique from your bed

Remember: consistency doesn’t mean perfection. It means coming back to your anchors when you can.

Step 5: Make It Yours, Not the Internet’s

Forget what works for influencers or that productivity guru on LinkedIn. Your morning routine should reflect your life, your body, and your values.

If your energy is best first thing, build in focused work time. If mornings are your slowest, use them for rest, hydration, and movement, and schedule meetings later in the day.

This is your permission slip to design a life that fits you, not the other way around.

Want Weekly Support?

If you’re nodding along and thinking, “This is what I need more of,” then you’ll love my weekly newsletter: The Sunday Power-Up.

It’s a gentle boost in your inbox every Sunday with tools, tips, and stories to help you build a life and business that works with your energy, not against it.

👉 Sign 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 halfway through your workday, and suddenly, you hit a wall. Your body feels sluggish, your mind is foggy and no matter how much you push, you can’t seem to focus. Sound familiar? These hidden energy leaks in your work routine could be the culprit.

The good news? You don’t need to overhaul your entire workday to fix them. Small, intentional shifts can protect your energy, boost your productivity and leave you with enough stamina for the things you love outside of work.

1. Multitasking: The Productivity Myth

Multitasking might feel efficient, but in reality, it forces your brain to rapidly switch between tasks, consuming more energy than you realise. Research shows that switching tasks can reduce productivity by up to 40% and significantly increase mental fatigue. In fact, studies have found that multitasking can even lower your IQ. Forbes highlights how multitasking erodes productivity and cognitive function.

What to do instead: Try ‘time-blocking’ – dedicating set periods to specific tasks without interruption. Use the Pomodoro technique (25-minute focus sessions followed by 5-minute breaks) to keep your mind fresh while maintaining deep focus.

2. Always Being ‘On’

Notifications, emails and endless pings create a constant state of alertness, depleting your mental energy reserves before you even realise it. This heightened state of vigilance leaves you exhausted, making it harder to focus on meaningful tasks.

What to do instead: Set clear boundaries with notifications. Schedule specific times to check emails and messages rather than responding instantly. Consider using ‘Do Not Disturb’ mode, ‘Focus Mode’ or apps that limit digital distractions.

3. Poor Posture and Workspace Setup

An uncomfortable workspace doesn’t just lead to physical discomfort, it also drains your energy. Slouching, poor lighting and incorrect desk height force your body to work harder to maintain focus, increasing fatigue over time.

What to do instead: Optimise your workspace for ergonomic comfort. Ensure your screen is at eye level, your chair supports your lower back and your feet are flat on the floor. Small changes like using a wrist rest, adjusting screen brightness, or standing up every hour can prevent unnecessary energy depletion.

4. Skipping Breaks (or Taking the Wrong Kind)

Many professionals believe pushing through fatigue will help them get more done. In reality, skipping breaks leads to diminishing returns, making it harder to concentrate and increasing overall exhaustion.

What to do instead: Incorporate active rest – short movement-based breaks like stretching, deep breathing, or stepping outside. These breaks refresh both body and mind, helping you sustain your energy levels throughout the day.

5. Ignoring Hydration and Nutrition

Dehydration and unbalanced meals play a massive role in fatigue. Relying on caffeine or skipping meals can cause blood sugar crashes, leaving you feeling sluggish and unfocused.

What to do instead: Start your day with a protein-rich, low-sugar breakfast to maintain steady energy levels. Keep a water bottle nearby and set reminders to drink throughout the day. Reducing caffeine after midday can also prevent energy crashes later in the afternoon.

Take Control of Your Energy

Small changes can lead to big results. By identifying and addressing these hidden energy leaks, you’ll be able to work efficiently without draining yourself. The goal isn’t to work harder, it’s to work smarter, so you still have energy left for life outside of work.

For more strategies to protect your energy at work, download my free guide: 5 Powerful Strategies to Reduce Fatigue at Work. It’s packed with practical tips to help you stay productive without burning out.

Looking for ongoing support? Subscribe to my newsletter, The Sunday Power-Up, for expert insights, real-world strategies and exclusive resources straight to your inbox. Let’s redefine success without sacrificing your health.

What’s one work habit you’re ready to change? Let me know 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.