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.

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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.

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.

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.

When you’re living with a chronic illness, managing your energy often becomes a survival skill. You count spoons, cancel plans, and build your days around how much you have to give. (If you’re not familiar with the concept of Spoon Theory, it’s a powerful metaphor for understanding energy limitations.) But here’s the truth, energy management and joy are deeply connected. This isn’t just about avoiding burnout. It’s about creating a life where you have enough capacity left over for the things that make life worth living. Things like connection, peace, creativity and laughter.

If you’ve found yourself stuck in the loop of working, recovering, and repeating then this blog post is for you.

Because joy doesn’t need to be a distant memory or a ‘someday’ idea. With intentional energy management, joy can become part of your everyday again.

Why Energy Management Isn’t Just About Work

It’s easy to fall into the trap of thinking energy management is purely a productivity hack, just another way to tick off tasks and meet deadlines. But in reality, energy management and joy are two sides of the same coin.

When your energy is depleted, even joyful activities feel like chores. But when your energy is protected and replenished, you finally have something left for the things that bring you happiness. Whether that’s gardening, reading, or lying on the sofa listening to music.

This shift, from just getting by to feeling alive again, starts with changing how you manage your energy.

1. Redefining Success (Hint: It Doesn’t Only Live in Your Job Title)

Many professionals living with chronic illness have internalised a version of success that was never built for us. Success that means pushing through, being ‘on’ all the time, and working beyond what’s sustainable.

But the truth? Sustainable success is built on energy management and joy.

It’s built on protecting what fuels you, not just what drains you.

Try this:

List your top 5 values. Now ask yourself, how often are you spending energy on things that genuinely align with those values?

2. Joy Isn’t a Luxury, It’s a Signal of Health

You might not even realise how long it’s been since you last did something just because it made you feel good. When you’re always in recovery mode, joy feels like a luxury.

But joy isn’t optional, it’s essential.

Energy management and joy work together to stabilise your nervous system, reduce stress hormones, and increase resilience. In fact, research shows happiness and positive emotions are linked to better health outcomes, from improved immunity to lower blood pressure.

Want help creating space for more of that?

Download your free guide: 5 Powerful Strategies to Reduce Fatigue at Work to start protecting your energy and making space for what matters most.

3. Boundaries That Protect Your Joy

Every time you say no to something that drains you, you’re saying yes to something that fills you. That’s how boundaries become more than just a work tool, they become a joy tool.

Whether it’s shutting your laptop on time, protecting your lunch break, or declining that social event when you need rest, boundaries make room for joy to enter.

Need regular encouragement to keep those boundaries in place?

Sign up to The Sunday Power-Up for weekly energy-boosting tips and mindset shifts.

4. Reclaiming Joy in the Smallest Moments

Don’t wait for a holiday or a huge life change to feel joy again. The secret to lasting balance is rediscovering joy in the everyday.

• Singing along to your favourite playlist
• That first sip of tea in silence
• A message from someone who just gets it

These moments may seem small, but when protected by better energy habits, they become the foundation for a life that feels good again.

5. Your Next Step: From Burnout to Balance

You don’t need to overhaul your life to feel more joy, you just need to start protecting your energy more intentionally.

Energy management and joy aren’t a luxury for later. They’re the starting point for everything you’re trying to build.

And when you’re ready to take the next step, I’d love to support you personally. My 1-2-1 coaching is designed to help you align your work with your values, manage your energy in a way that feels realistic, and create space for joy without compromising your health. If you’re ready to feel more balanced and fulfilled in your career and life, this is your starting point.

Ready to Reclaim Joy? Start with Your Energy.

✨ Download the free guide: 5 Powerful Strategies to Reduce Fatigue at Work

✨ Join The Sunday Power-Up Newsletter for weekly mindset and productivity tips that protect your well-being and fuel your purpose.

Because you deserve more than just surviving the day. You deserve a life that brings you joy.

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.

More Than Just Time Management

If you struggle with fatigue, overwhelm, or feeling like you have no control over your workload, learning to say ‘no’ effectively can be a game-changer. Often, we think of ‘no’ as a rejection of opportunities or responsibilities, but in reality, it’s a powerful way to set boundaries, preserve energy, and focus on what truly matters. The psychological benefits of saying no extend far beyond time management, they influence self-worth, stress levels, and overall life satisfaction.

Research from Psychology Today highlights that saying ‘no’ can reduce stress, build self-esteem, and improve overall mental well-being by allowing individuals to take control of their priorities.

Let’s explore the deeper psychological benefits of saying no and how you can do it with confidence and clarity.

1. Reducing Stress and Preventing Burnout

Every ‘yes’ you give is a commitment of your time, energy, and resources. If you’re constantly agreeing to extra tasks, meetings, or projects, you may find yourself overstretched and emotionally drained.

Saying ‘no’ helps you maintain a manageable workload and prevents stress from accumulating to the point of burnout. When you establish clear boundaries, you give yourself permission to prioritise tasks that align with your capabilities and energy levels. The psychological benefits of saying no include lowering anxiety and reducing the physical toll of chronic stress.

What to do instead:

• Use phrases like “I appreciate the opportunity, but I can’t take this on right now.”
• Set clear working hours and stick to them.
• Recognise when saying ‘yes’ will negatively impact your health and well-being.

2. Strengthening Self-Worth and Confidence

People-pleasing often stems from a fear of disappointing others or feeling like you need to prove your worth. But constantly saying ‘yes’ at the expense of your own well-being sends the message (to yourself and others) that your needs don’t matter.

When you confidently say ‘no’ to things that don’t serve you, you reinforce the belief that your time and energy are valuable. Over time, this builds self-trust and confidence in your decision-making.

What to do instead:

• Remind yourself that saying ‘no’ to one thing means saying ‘yes’ to something more important.
• Practise self-affirmations: “My time is valuable, and I deserve to protect it.”
• Start with small, low-stakes ‘no’s’ to build confidence.

3. Gaining Greater Control Over Your Life and Work

Many professionals with chronic illness or fatigue feel like they’re constantly at the mercy of work demands, social obligations, or other people’s expectations. This lack of control can lead to frustration, anxiety, and even resentment.

By setting clear boundaries and saying ‘no’ to commitments that don’t align with your priorities, you regain control over your schedule and energy. The psychological benefits of saying no include a greater sense of empowerment and the ability to focus on what truly matters.

A guide from Verywell Mind provides actionable steps on how to say ‘no’ effectively while maintaining professional and personal relationships, reinforcing the importance of setting boundaries for long-term well-being.

What to do instead:

• Use a priority matrix (urgent vs. important) to assess tasks before committing.
• Communicate your availability clearly and proactively.
• Give yourself permission to decline without over-explaining.

4. Strengthening Relationships (Yes, Really!)

Many people worry that saying ‘no’ will harm their relationships, but the opposite is often true. When you set boundaries and communicate them effectively, you teach others how to respect your time and needs.

Over time, this leads to healthier, more respectful professional and personal relationships. People who value you will appreciate your honesty and clarity, rather than relying on you to overextend yourself.

What to do instead:

• Offer alternatives: “I can’t do this, but I can help in this way.”
• Be direct but kind: “I appreciate you asking, but I’m unable to commit.”
• Surround yourself with people who respect your boundaries.

5. Aligning Your Work and Life with Your Values

When you say ‘yes’ to everything, you can easily find yourself stuck in work or situations that don’t align with your goals or values. Saying ‘no’ strategically helps you focus on what matters most and build a career or business that truly supports your well-being.

What to do instead:

• Define your top priorities and non-negotiables.
• Evaluate each request based on whether it aligns with your values.
• Regularly review your commitments and adjust as needed.

Take the Next Step: Protect Your Energy at Work

Saying ‘no’ is just one part of managing your energy and preventing fatigue. If you’re looking for more ways to work smarter and protect your well-being, download my free guide: 5 Powerful Strategies to Reduce Fatigue at Work.

And if you want ongoing support and practical advice, sign up for my Sunday Power-Up Newsletter to get weekly insights straight to your inbox.

Final Thoughts

Saying ‘no’ isn’t about shutting out opportunities or letting people down, it’s about protecting your energy so you can show up fully for the things that matter. The more you practise, the easier it becomes. Start small, be kind to yourself, and remember: every time you say ‘no’ to something that drains you, you’re saying ‘yes’ to something that serves you.

Where will you start saying ‘no’ this week? 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.

Why Rest Isn’t Always Enough

If you’re constantly battling fatigue despite getting plenty of rest, it’s time to reassess what rest actually means. Many professionals managing chronic illness or burnout believe that simply sleeping more or taking breaks will fix their exhaustion. However, without addressing the quality of rest and recovery, fatigue remains a persistent issue. The truth? Rest is not a one-size-fits-all solution. If you’ve ever asked yourself why rest isn’t working, it could be because you’re missing one or more types of essential rest. There are different types of rest, and missing the right kind could be why you still feel drained.

The 7 Types of Rest (and Why You Might Be Missing One)

1. Physical Rest – Passive (sleep, napping) vs. Active (stretching, massage, gentle movement).
2. Mental Rest – Unplugging from decision fatigue, reducing cognitive overload.
3. Sensory Rest – Reducing noise, screens and environmental stimuli.
4. Emotional Rest – Expressing rather than suppressing emotions.
5. Social Rest – Taking breaks from draining interactions or seeking out energising ones.
6. Creative Rest – Reigniting inspiration and allowing space for imagination.
7. Spiritual Rest – Engaging in meaningful activities that align with personal values.

If you’re feeling drained despite resting, chances are one of these areas is being neglected.

3 Key Reasons Why Rest Isn’t Working For You

1. You’re Only Getting Passive Rest

Sleeping 8+ hours but still waking up exhausted? Sleep alone isn’t always enough. Active rest techniques like gentle stretching, deep breathing, or short walks can enhance recovery by promoting circulation and reducing stiffness.

2. Your Mind Never Switches Off

If your brain is still running through tomorrow’s to-do list while you’re lying in bed, you’re not getting true mental rest. Try journaling or a guided meditation before bed to offload thoughts and ease into deep rest.

3. You Haven’t Addressed Energy Leaks

Unconscious habits like excessive screen time, skipping meals, or overcommitting to social obligations can drain energy reserves. Identifying and reducing these leaks can significantly improve how rested you feel. Check out my blog post on spotting hidden energy leaks.

Practical Steps to Make Your Rest More Restorative

• Audit Your Rest: Track how you rest and identify missing areas.
• Create a Wind-Down Routine: Establish habits like limiting screen time before bed.
• Incorporate Active Rest: Gentle movement or breathing exercises can boost energy levels.
• Set Boundaries: Say no to unnecessary obligations that deplete your energy.
• Fuel Your Body Properly: A balanced diet and hydration play a vital role in how restorative your rest is.

If you want more in-depth strategies to reduce fatigue at work, grab my free guide: 5 Powerful Strategies to Reduce Fatigue at Work.

Final Thoughts

Rest is more than just sleep. If you’ve been struggling with persistent exhaustion, it’s time to take a holistic approach. By understanding the different types of rest and making intentional shifts, you can finally experience true restoration. No more wondering why rest isn’t working.

For more tips on balancing work and well-being, subscribe to my weekly newsletter, The Sunday Power-Up here.

If you’re still experiencing persistent fatigue despite making changes, there could be other underlying reasons. It may be worth exploring potential medical causes with a healthcare professional. This article from Healthline outlines 10 possible reasons you might be feeling tired, which you can discuss with your doctor.

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.

What Is the Burnout Cycle?

The burnout cycle is a repeated pattern of overworking until exhaustion, recovering just enough to push hard again and then repeating the process. It often begins with the pressure to prove oneself, taking on too much and ignoring the early signs of fatigue. Over time, this leads to diminishing productivity, chronic exhaustion and a sense of failure when energy levels inevitably crash.

Burnout isn’t just about feeling tired, it’s a serious condition that affects both mental and physical well-being. According to Mental Health UK, burnout can cause long-term stress, reduced performance and even physical health issues such as chronic illness if not addressed. Recognising the signs early and taking steps to break the cycle is essential for long-term success and well-being.

Breaking this cycle requires not only better time management but also a mindset shift, acknowledging that sustainable success comes from balance, not relentless effort.

Breaking Free from the Burnout Cycle

If you’ve ever found yourself caught in a relentless pattern of pushing too hard, crashing and then doing it all over again, you’re not alone. For professionals managing chronic illness, this burnout cycle can feel impossible to break. But here’s the truth: sustainable success isn’t about grinding through exhaustion, it’s about working in a way that supports your health and energy.

Let’s explore five common mistakes that may be keeping you stuck, along with actionable strategies to shift towards a more balanced, fulfilling work life.

1. Measuring Success by Hours Worked

Many of us have internalised the belief that more hours = more productivity. But the reality? Working long hours often leads to diminishing returns, increased fatigue and lower-quality output.

What to do instead:

• Focus on outcomes, not hours. Define what ‘success’ looks like based on results, not the number of hours spent at your desk.
• Try energy-based time management. Prioritise your highest-energy periods for deep work and allow for intentional rest breaks.

2. Ignoring the Early Signs of Fatigue

Waiting until you’re completely drained before resting is like waiting for your car to break down before refuelling, it’s ineffective and costly. Fatigue isn’t something to push through; it’s a signal that something needs adjusting.

What to do instead:

• Learn your early warning signs of burnout (brain fog, irritability, body aches) and take proactive breaks.
• Implement micro-rests: short, intentional breaks throughout the day to recharge before hitting exhaustion.
• Grab your free guide, 5 Powerful Strategies to Reduce Fatigue at Work, for actionable ways to maintain energy levels.

3. Overcommitting (and Underestimating Recovery Time)

It’s easy to say yes to everything, especially when you feel pressure to prove yourself. But overloading your plate leads to stress, resentment and ultimately, burnout.

What to do instead:

• Before agreeing to a new task or project, ask yourself: Do I have the energy and capacity for this?
• Create ‘buffer time’ in your schedule. Don’t pack tasks back-to-back without space to reset.
• Practise saying ‘no’ or offering alternative timelines that align with your energy levels.

4. Feeling Guilty About Rest

Rest is not a reward, it’s a necessity. Yet many professionals feel guilt when they step away from work, fearing they’ll fall behind.

What to do instead:

• Reframe rest as a productivity tool: downtime fuels your best work.
• Schedule rest with the same importance as work tasks.
• Engage in ‘active rest’ – activities like gentle stretching, deep breathing, or short walks that restore energy without complete inactivity.

5. Relying on Willpower Instead of Systems

Relying on sheer willpower to get through the day is a losing strategy. Without systems in place, it’s easy to fall back into unsustainable work habits.

What to do instead:

• Automate and streamline tasks where possible as this reduces decision fatigue and conserves energy.
• Use tools like Notion, Trello, or Asana to prioritise tasks and track progress without overwhelm.
• Consider external support, whether that’s a Virtual Assistant, accountability partner, or structured coaching.

Next Steps: Create a Work Routine That Works for You

Breaking free from the overwork-recovery cycle isn’t about doing less, it’s about doing what matters in a way that’s sustainable. By recognising these common mistakes and making small, intentional shifts, you can reclaim your energy and create a fulfilling work-life balance.

📩 Want more strategies like this delivered straight to your inbox? Subscribe to The Sunday Power-Up for weekly insights on balancing ambition with well-being.

💡 Ready to reduce fatigue at work? Download your free guide, 5 Powerful Strategies to Reduce Fatigue at Work, and start implementing energy-saving techniques today!

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 push through, day after day, trying to keep up with your workload. But no matter how much effort you put in, you end each day feeling depleted, foggy-headed and like there’s nothing left for your personal life. If this sounds familiar, your work might be draining your energy in ways you haven’t realised.

For professionals managing chronic illness, traditional career advice often falls short. ‘Work harder’ isn’t an option when energy is a limited resource. The key is recognising when your job is working against you and making changes before it takes a serious toll on your health.

Here are three critical signs that your work is draining you and what to do about it.

1. You’re Always Recovering from Work, but Never Feeling Rested

The Sign: You finish work and immediately need to crash. Whether it’s lying in bed for hours, zoning out on social media, or skipping activities you used to enjoy, your post-work life revolves around recovery.

Why This Happens: When your job requires more energy than you have, your body shifts into survival mode. Over time, this leads to burnout, chronic fatigue and even physical symptoms like headaches or muscle pain.

What to Do Instead:

• Assess your energy drainers. Keep a simple log for a week to track which tasks leave you most exhausted.
• Incorporate active rest. Instead of collapsing after work, try restorative activities like gentle stretching, breathwork, or even a short walk outside.
• Reduce energy leaks. Identify unnecessary tasks, meetings, or responsibilities you can delegate, automate, or remove entirely.

Want more strategies to prevent work-related fatigue? Download my free guide: 5 Powerful Strategies to Reduce Fatigue at Work.

2. Your Productivity Swings Between Overdrive and Shutdown

The Sign: Some days, you’re hyper-focused, racing to get everything done before your energy crashes. Other days, even the smallest task feels overwhelming and you struggle to get started at all.

Why This Happens: This boom-and-bust cycle is common for those with limited energy reserves. On high-energy days, you push through everything, depleting yourself. On low-energy days, your body forces you into shutdown mode.

What to Do Instead:

• Pace your workload. Instead of cramming everything into one high-energy day, break tasks into smaller, manageable chunks.
• Schedule strategic rest. Plan recovery breaks before you need them, not after you’ve crashed.
• Use energy-matching. Align tasks with your natural energy levels, save deep-focus work for peak times and reserve admin tasks for lower-energy periods.

This approach isn’t about doing less; it’s about working smarter. For weekly tips on sustainable success, join my newsletter.

3. You Feel Like You’re Losing Yourself to Work

The Sign: Work dominates your thoughts, even outside of working hours. You no longer make time for hobbies, relationships, or the things that bring you joy. Your identity feels tied to productivity and slowing down makes you feel guilty.

Why This Happens: When work consumes too much of your physical and mental energy, other parts of your life shrink. Over time, this leads to resentment, disconnection and the feeling that you’re losing yourself.

What to Do Instead:

• Reconnect with what matters. What did you love doing before work took over? Set small, manageable goals to reintroduce those activities.
• Redefine productivity. Success isn’t about doing more; it’s about creating a work-life balance that aligns with your values.
• Set boundaries and stick to them. Block off non-negotiable time for yourself, even 10 minutes a day can make a difference.

If work is draining you to the point of exhaustion, it’s time to rethink your approach. Small, intentional changes can help you reclaim your energy and create a career that supports your well-being instead of depleting it.

Know Your Rights: Flexible Working in the UK

If your job is affecting your health, exploring flexible working options could be a game-changer. In the UK, employees have the right to request flexible working arrangements, including remote work, adjusted hours, or job sharing. Employers must consider these requests in a fair and reasonable manner.

Understanding your rights can help you create a work schedule that better aligns with your energy levels and well-being.

For more information, visit GOV.UK – Flexible Working and Your Rights.

Next Steps: Protect Your Energy Before It’s Too Late

Waiting until burnout hits isn’t an option. By recognising these signs early, you can take control and create a sustainable work-life balance and prevent work draining your energy.

Ready to take the first step? Download 5 Powerful Strategies to Reduce Fatigue at Work for immediate, actionable steps to protect your energy, without sacrificing your ambition.

For weekly strategies to help you work smarter (not harder), subscribe to my newsletter.

You don’t have to accept exhaustion as the price of success. You deserve a career that works for you, not against you.

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.