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.

Have you ever felt completely drained at the end of a workday, even when you love what you do?

If your career doesn’t align with your values, energy levels, or personal needs, it could be taking a greater toll on your well-being than you realise.

Many professionals push through fatigue, thinking burnout is just part of success. But when your work constantly depletes you, it’s a sign that something needs to shift. Realigning your career to match your energy and personal goals isn’t just about job satisfaction, it’s about protecting your long-term health and quality of life.

In this post, we’ll explore how career alignment influences your well-being, how misalignment manifests in stress and fatigue and practical ways to adjust your work so you can thrive.

How Misaligned Work Contributes to Fatigue and Stress

A career that doesn’t fit your personal values, energy levels, or well-being needs can impact you in several ways. Read on to find out how…

1. Energy Depletion from Constant Overexertion

If your work requires more energy than you can sustainably give, it leads to chronic exhaustion. High-pressure roles, rigid schedules and unsupportive environments can make even simple tasks feel overwhelming.

What to do instead: Assess your workload and energy patterns. Identify tasks that drain you most and explore ways to delegate, automate, or modify them. Prioritise work that aligns with your strengths and natural energy flow.

2. Emotional and Mental Stress from Lack of Fulfillment

Work that lacks meaning or personal connection can leave you feeling unmotivated, leading to stress and burnout. If your daily tasks don’t align with your values, you may struggle with low engagement and constant mental fatigue.

What to do instead: Reflect on what truly matters to you in your career. If your current job feels misaligned, explore ways to integrate more meaningful work, whether through role adjustments, side projects, or gradual career shifts.

3. Physical Symptoms from Chronic Stress

Unaligned work doesn’t just affect your mood, it can manifest in physical symptoms like headaches, muscle tension and increased fatigue. Stress hormones spike when your nervous system is constantly on high alert, making it harder for your body to recover.

What to do instead: Incorporate micro-rests into your workday, like breathwork, short breaks, or standing stretches. If stress is persistent, consider whether a career shift or boundary-setting is needed.

The Connection Between Meaningful Work and Better Energy Levels

When your work aligns with your values, strengths and health needs, it feels energising rather than depleting. Here’s why:

• Intrinsic Motivation Boosts Productivity: When you’re engaged in meaningful work, it requires less mental effort to stay focused and productive.
• Less Decision Fatigue: Career alignment reduces unnecessary stressors, allowing your brain to focus on creative and strategic thinking.
• Increased Emotional Resilience: Feeling connected to your work builds a stronger sense of purpose, making challenges feel more manageable.

Making small, intentional shifts toward career alignment doesn’t mean quitting your job overnight, it’s about adjusting how and where you work so your career supports your well-being rather than working against it.

Want to find out more about what makes work meaningful? Check out this article from Harvard Business Review.

How to Identify Career Shifts That Support Both Ambition and Health

If you’re experiencing misalignment, here are a few steps to begin shifting your career toward a more sustainable path:

1. Assess Your Current Work vs. Your Core Values
   Ask yourself: Does my work reflect what truly matters to me? Identify any gaps between your personal values and your current role.
2. Track Your Energy Patterns
   Keep a journal for a week to note which tasks drain vs. energise you. This helps pinpoint necessary adjustments, such as shifting tasks, adjusting schedules, or seeking a new work environment.
3. Explore Alternative Work Models
   If traditional 9–5 work isn’t sustainable, consider flexible work options like remote work, freelancing, or part-time roles that fit your energy needs.
4. Communicate Boundaries Clearly
   Set realistic expectations with colleagues and employers. Advocate for accommodations that support your health while maintaining productivity.
5. Seek Support and Resources
   Career shifts are easier with guidance. Consider professional coaching or communities that focus on sustainable career success.

Aligning Your Work for Long-Term Well-Being

Career alignment isn’t about working less, it’s about working in a way that supports your ambitions without depleting your energy. By making mindful shifts, you can create a career that fuels your well-being rather than draining it.

Ready to take the next step? Download my free guide, 5 Powerful Strategies to Reduce Fatigue at Work, for immediate steps to protect your energy and work smarter.

And if you want ongoing strategies to sustain your work-life balance, join my weekly newsletter for practical tips and insights!

Finally, if you’re looking for deeper guidance on aligning your career with your well-being, check out my coaching services to get personalised support on your journey.

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.

January often begins with high hopes and resolutions, but it’s not uncommon for motivation to take a nosedive as the month goes on. For those of us managing chronic illness or burnout, the drop in energy can feel even more pronounced, making it difficult to keep up with the goals we set out to achieve. But that doesn’t mean all is lost. By embracing flexible goal-setting and celebrating small victories, you can keep moving forward in a way that honours your health and well-being.

Understanding the January Motivation Dip

It’s perfectly normal to experience a drop in motivation as January progresses. The initial excitement of a fresh start fades and reality sets in; especially when dealing with unpredictable symptoms and fluctuating energy levels. This can leave you feeling discouraged, but it’s important to remember that your worth isn’t tied to how much you accomplish. Your health and well-being should always come first.

Reframing Motivation with Chronic Illness

Instead of focusing on rigid goals that may not accommodate your health needs, try reframing how you approach motivation. Setting flexible intentions can help you adapt to your body’s demands without feeling like you’re failing.

Examples of Gentle, Adaptable Goals:

• “I’ll spend 10 minutes doing something that brings me joy, whether that’s reading, crafting, or enjoying a cup of tea.”
• “I’ll take one small step toward a project, like organising a single drawer instead of the entire room.”
• “I’ll prioritise rest and listen to my body, adjusting my plans if I need to.”

By allowing room for adjustments, you’re giving yourself the space to succeed on your own terms.

Practical Tips to Spark Motivation

Here are some simple ways to reignite your motivation while being gentle with yourself:

1. Create a Vision Board: Use images, words and quotes that inspire you. Even on tough days, looking at your vision board can remind you of what brings you hope and joy.
2. Schedule Micro-Adventures: Plan small, manageable activities that excite you, like a short walk in nature, trying a new recipe, or spending time with a friend. These mini adventures can lift your spirits and give you something to look forward to.
3. Embrace Self-Care Rituals: Introducing new self-care practices, such as a warm bath with essential oils or a calming meditation, can be a way to nurture yourself and rekindle motivation.

The Power of Celebrating Small Wins

When living with chronic illness or managing burnout, progress often looks different. While society tends to celebrate big achievements, it’s crucial to acknowledge the small wins that are meaningful to you. Whether it’s getting out of bed on a particularly rough day, completing a simple task, or advocating for yourself at work, every effort counts.

Why Small Wins Matter:

• Boosts Confidence: Recognising your achievements, no matter how small, reinforces the belief that you are capable.
• Builds Momentum: Celebrating small successes can create a snowball effect, making it easier to tackle other tasks.
• Promotes Positivity: Focusing on what you have accomplished rather than what you haven’t can improve your overall outlook.

Tracking Your Progress

Keeping track of your progress can be both motivating and reassuring. Here are a few ways to do it:

• Journaling: Write down your wins each day, even if it’s something as simple as drinking enough water or resting when needed.
• Symptom-Tracking Apps: Use apps like Bearable to monitor how you’re feeling. Seeing your ups and downs over time can help you better understand your patterns and acknowledge the strides you’ve made.
• Gratitude Lists: End your day by listing a few things you’re grateful for, whether it’s the support of a loved one or a moment of calm in your day.

Final Thoughts

Navigating the new year with chronic illness or burnout is about finding your rhythm and honouring your unique journey. By setting gentle intentions, sparking motivation with small acts of joy and celebrating every win, you can create a year that feels balanced and fulfilling. Remember, it’s not about how fast you go, it’s about moving forward in a way that works for you.

If you’d like more insights and resources on managing chronic illness or burnout, sign up for my newsletter for weekly tips and encouragement. And for daily inspiration, follow me on Instagram @theemaspry.

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.

The beginning of a new year often comes with a flood of resolutions and grand plans. It’s a time when we’re encouraged to start fresh, aim higher and push harder. But when you’re living with a chronic illness or burnout, the pressure of traditional resolutions can feel overwhelming and even counterproductive. Instead of focusing on unrealistic goals, this is the perfect opportunity to set meaningful intentions that honour your health and well-being while gently guiding you toward a more balanced life.

In this post, I’ll share practical tips on how to set intentions that support your needs and help you find your rhythm in the new year.

1. Reflect on the Past Year with Compassion

Before setting intentions, take a moment to reflect on the past year. Think about what went well, what didn’t and how you navigated your health challenges. Reflecting with compassion rather than judgement can help you identify what worked for you and what needs to change.

Questions to Ponder:

• What activities or routines brought you the most joy and ease?
• Were there moments when you felt especially overwhelmed or depleted? What contributed to those feelings?
• What self-care practices or boundaries made a positive difference in managing your symptoms?

By acknowledging both the wins and the struggles, you’ll have a clearer picture of what to carry forward into the new year.

2. Set Intentions, Not Resolutions

Unlike resolutions that often come with rigid expectations, intentions are more flexible and allow room for your health’s ups and downs. They’re about how you want to feel and live, rather than specific achievements.

Examples of Gentle Intentions:

• “I intend to listen to my body and rest when I need to.”
• “I intend to make time for activities that nourish my mind and body.”
• “I intend to focus on small, meaningful steps rather than big leaps.”

These intentions create space for self-compassion and can be adapted based on your energy levels.

3. Prioritise Rest and Recovery

Rest isn’t just a necessity when you have a chronic illness or are managing burnout; it’s an essential part of thriving. As you set your intentions, make rest a priority. This could mean scheduling regular breaks throughout your day, creating a calming evening routine, or committing to a weekly self-care ritual.

Practical Tip: Use tools like a symptom-tracking app to understand your energy patterns better. This can help you plan your days more effectively, ensuring you have time to rest and recover when you need it.

4. Focus on Pacing and Energy Management

Pacing is a critical skill for anyone managing chronic illness but is also essential for people managing burnout. Instead of pushing through fatigue, learn to pace your activities so you can maintain a more consistent energy level. Setting an intention around pacing can help you avoid energy crashes and feel more in control.

Intention Example: “I intend to pace myself by balancing periods of activity with rest, even when I’m feeling good.”

Practical Tip: Try using a timer to remind yourself to take breaks, or plan your most demanding tasks for the time of day when you typically feel your best.

5. Embrace Mindful Movement

Gentle, mindful movement can help ease muscle tension, improve circulation and boost your mood. But remember, movement should be about what feels good for your body, not about meeting fitness goals or societal expectations.

Ideas for Mindful Movement:

• Stretching or gentle yoga

• Slow, calming walks

• Breathing exercises or meditation

Intention Example: “I intend to move my body in ways that feel good and honour my current energy levels.”

6. Stay Connected to Your Support System

Living with a chronic illness or managing burnout can sometimes feel isolating. Make it a priority this year to nurture your relationships and lean on your support network when needed. This could be family, friends, or even online communities where people understand your experiences.

Intention Example: “I intend to stay connected with loved ones and reach out when I need support, without feeling guilty.”

Practical Tip: Schedule regular check-ins with friends or join a support group to stay engaged and feel less alone.

7. Create a Flexible Self-Care Plan

A self-care plan doesn’t have to be elaborate, but it should be adaptable to your needs. Think about what nourishes your mind, body and soul and make a list of activities that bring you comfort and joy. Keep this list handy for days when you need a reminder of what makes you feel good.

Examples of Self-Care Activities:

• Listening to your favourite music

• Taking a warm bath with calming essential oils

• Reading a comforting book

• Spending time in nature

Intention Example: “I intend to practise self-care regularly, even if it’s just for a few minutes each day.”

8. Incorporate Healthy Boundaries

Setting boundaries can be life-changing when it comes to managing your symptoms and energy levels. This might mean saying no to activities that feel too demanding, setting limits on work hours, or creating space in your day for alone time.

Intention Example: “I intend to honour my limits and set boundaries that protect my energy and well-being.”

Practical Tip: Practice saying no in a way that feels comfortable for you, such as, “I’d love to help, but I need to prioritise my health right now.”

Linking Intentions to Your Workspace

As part of your commitment to balance and well-being, consider how your workspace can support your intentions. If you haven’t yet created a workspace that’s aligned with your needs, now is a great time to start. My FREE 30-Day Journey to a Symptom-Free Workspace guide offers practical steps to set up a work environment that minimises discomfort and boosts productivity.

Final Thoughts

Setting intentions for a balanced new year is about tuning into your needs, honouring your body and making choices that support your well-being. Remember, you’re not in this alone. By being gentle with yourself and focusing on what truly matters, you can create a year filled with more ease, joy and self-compassion.

If you’d like more guidance on how to align your intentions with your core values, check out my post on How to Choose Your Core Values and Why They Matter for Chronic Illness Management. And if you’re seeking additional support and community, sign up for my newsletter for weekly insights, tips and resources to help you thrive. Don’t forget to follow me on Instagram @theemaspry for more inspiration and self-care ideas.

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.

The holiday season can be a wonderful time filled with joy, love and togetherness. But for those of us managing chronic illness or burnout, it can also be a season of stress, overwhelm and energy depletion. That’s why this year, I’m inviting you to embrace the spirit of self-care and make time to nourish your mind and body over the 12 Days of Christmas. These simple yet impactful self-care acts are designed to bring you moments of calm, comfort and restoration.

Whether you choose to do one a day or mix and match them throughout the season, remember that self-care isn’t selfish, it’s essential.

Day 1: Enjoy a Festive Warm Drink

Treat yourself to a cup of something warm and comforting, like spiced apple cider, a festive herbal tea, or a dairy-free hot chocolate topped with a sprinkle of cinnamon. Wrap up in a cosy blanket, sip slowly and take a moment to truly savour the flavours.

Self-Care Tip: Make this a mindful moment by focusing on the warmth of the mug in your hands and the aroma of your drink.

Day 2: Take a Gentle Stretching Session

Spend five to ten minutes doing gentle stretches to release tension in your body. Focus on areas that hold stress, like your neck, shoulders and lower back. You can do this while listening to calming holiday music to bring a bit of festive spirit to your practice.

Self-Care Tip: Remember to breathe deeply and move slowly, honouring your body’s limits.

Day 3: Light a Scented Candle

Scents can have a powerful impact on our mood. Light a holiday-scented candle, such as one with notes of pine, cinnamon, or vanilla, to create a soothing atmosphere in your home. Let the warm glow and calming fragrance lift your spirits.

Self-Care Tip: If you’re sensitive to candles, consider using an essential oil diffuser instead.

Day 4: Write a Gratitude List

Take a few moments to reflect on what you’re grateful for this year. Write down at least five things, big or small, that have brought you joy or comfort. Gratitude can shift your focus from what’s challenging to what’s uplifting.

Self-Care Tip: Keep your gratitude list visible as a reminder of the good things in your life.

Day 5: Create a DIY Spa Experience

Run a warm bath with Epsom salts and a few drops of your favourite essential oils, like lavender or eucalyptus. If a bath isn’t possible, try a warm foot soak instead. Use this time to let your muscles relax and your mind unwind.

Self-Care Tip: Dim the lights, play some calming music and make this a sacred, stress-free moment.

Day 6: Have a Technology-Free Evening

Turn off your devices for the evening and give your mind a break from the constant notifications and screen time. Use this time to read a book, play a board game with family, or simply enjoy the quiet.

Self-Care Tip: Consider using this time to connect with loved ones or engage in a calming hobby.

Day 7: Indulge in a Creative Activity

Let your creativity flow by doing something artistic. It could be anything from drawing, colouring, painting, writing holiday cards, or even trying your hand at some festive DIY crafts. Creativity can be a great way to relieve stress and express yourself.

Self-Care Tip: Remember, it’s not about the end result—it’s about enjoying the process.

Day 8: Take a Mindful Walk in Nature

If the weather allows, take a gentle walk outdoors and soak in the beauty of winter. Bundle up in warm clothes and pay attention to the sights, sounds and smells around you. Fresh air and movement can be incredibly restorative.

Self-Care Tip: If you can’t get outside, sit by a window with a view of nature and enjoy the calming effect of looking at the outdoors.

Day 9: Listen to Soothing Music

Create a playlist of your favourite calming songs or holiday tunes that make you feel relaxed and joyful. Music has the power to shift our mood, so let it carry you to a more peaceful state of mind.

Self-Care Tip: Use headphones for a more immersive experience and close your eyes to focus on the sound.

Day 10: Practise a Guided Meditation

Take ten minutes to do a guided meditation to calm your mind and ease any holiday stress. Apps like Headspace or Calm have plenty of options to choose from and you can select one that fits your needs, whether it’s to relax, reduce anxiety, or focus on gratitude.

Self-Care Tip: Find a quiet space where you won’t be disturbed and let yourself be fully present.

Day 11: Enjoy a Nourishing Winter Meal

Prepare a simple, hearty meal that brings you comfort, like a warm bowl of soup or a festive salad. Focus on foods that nourish your body and leave you feeling good, rather than foods that drain your energy.

Self-Care Tip: If cooking feels overwhelming, don’t hesitate to ask a loved one for help or keep it simple with pre-made healthy options.

Day 12: Reflect and Set Intentions

As the 12 days come to an end, take some time to reflect on the past year and set gentle intentions for the year ahead. This doesn’t have to be about resolutions; instead, think about how you want to feel and what you’d like to prioritise.

Self-Care Tip: Write your intentions down and keep them somewhere you can refer back to for inspiration.

Final Thoughts

The holidays can be a lot, especially when managing a chronic illness or burnout, but taking time for self-care can make the season more enjoyable and less stressful. Remember, it’s okay to prioritise your well-being and give yourself the gift of rest and joy.

If you’re looking for more tips and inspiration on balancing self-care and productivity, sign up for my newsletter to receive weekly updates. And for daily self-care ideas and encouragement, follow me on Instagram @theemaspry.

The festive season can be a beautiful time filled with laughter, family and celebration. But when you’re managing chronic illness or burnout, Christmas can also bring a lot of stress, pressure and overwhelm. From shopping for gifts to attending holiday events and navigating family dynamics, it can feel like an endless list of demands on your energy.

In this post, I’ll share practical strategies to help you stay calm, manage your symptoms and actually enjoy the holiday season. The goal isn’t to do everything perfectly but to prioritise your well-being and protect your energy.

1. Set Realistic Expectations

The first step in managing Christmas overwhelm is accepting that you won’t be able to do everything and that’s okay. Set realistic expectations for yourself and let go of the pressure to make everything perfect. Remember, it’s better to be present and enjoy the small moments than to push yourself to exhaustion.

Practical Tip: Make a list of holiday activities and commitments. Then, rank them based on how important they are to you and how much energy they’ll require. Focus on what truly matters and consider letting go of anything that feels more like an obligation than a source of joy.

2. Plan Ahead and Pace Yourself

Christmas often involves a lot of planning, from buying gifts to preparing food and decorating the house. Spread these tasks out over several weeks rather than trying to do everything in one go. Use pacing techniques to break down big tasks into smaller, manageable chunks.

Practical Tip: Use apps like Visible or Bearable to track your energy levels and symptoms. Plan your most energy-consuming activities for times of day when you usually feel your best. And don’t be afraid to ask for help, whether that’s getting someone to help you wrap gifts or ordering groceries online.

3. Prioritise Rest and Self-Care

With all the holiday activities, it’s easy to forget to rest. Make self-care a non-negotiable part of your Christmas routine. This could mean scheduling time for a nap, practising mindfulness, or doing gentle stretching to ease muscle tension.

Practical Tip: Create a self-care toolkit filled with things that help you relax, like a soft blanket, a calming playlist, essential oils, or a favourite book. Set reminders on your phone to take breaks and check in with your body throughout the day.

4. Manage Holiday Events Mindfully

Holiday gatherings can be both joyful and draining, especially if they involve lots of people, noise, or late nights. Be mindful of your energy levels and know that it’s okay to say no to invitations or leave early if you need to.

Practical Tip: Have a “plan B” ready for events. This might mean arranging transport so you can leave early if needed or having a quiet space where you can rest if things get overwhelming. If attending events feels too stressful, consider joining via video call or meeting up with loved ones one-on-one.

5. Simplify Gift-Giving

Gift shopping can be one of the most stressful parts of Christmas. Simplify it by setting a budget, shopping online, or even suggesting a Secret Santa arrangement within your family or friend group to reduce the number of gifts you need to buy.

Practical Tip: Consider giving experiences or homemade gifts that are thoughtful yet simple. For example, you could make a small batch of my DIY holiday perfumes or put together a “cosy night in” kit with a mug, hot chocolate mix and a good book.

6. Practice Mindfulness and Gratitude

When holiday stress starts to creep in, mindfulness and gratitude can help ground you. Take a few moments each day to breathe deeply, check in with your body and reflect on the small things you’re grateful for. This can shift your focus from stress to appreciation and help you feel more present.

Practical Tip: Try a simple breathing exercise: inhale for four counts, hold for four counts and exhale for four counts. Repeat this cycle a few times to calm your nervous system. You can also keep a small gratitude journal to note down three things you’re thankful for each evening.

7. Set Boundaries with Family and Friends

Family gatherings can sometimes come with tricky dynamics, especially when people don’t understand your health limitations. Be open and honest about your needs and set clear boundaries to protect your well-being. This might mean saying no to an event or asking for certain accommodations to make things easier for you.

Practical Tip: Use phrases like, “I’d love to join, but I might need to leave early”, or “I’m looking forward to seeing everyone, but I’ll need a quiet spot to rest if it gets too much.” Having these conversations in advance can ease a lot of stress on the day.

If you feel overwhelmed by setting boundaries, then I have good news. Not only can you learn to communicate them with confidence and ease, but they will also become your go-to strategy for prioritising yourself and preventing burnout. With that end goal in mind, I’ve created a free PDF called the ’10 Essential Boundaries to Prevent Burnout’. Think of it as your ‘boundaries bible’! Click the link to download yours 🙂

8. Focus on What Brings You Joy

Amid all the chaos, remember to prioritise the things that genuinely bring you joy during the holiday season. Whether it’s watching a Christmas movie, listening to festive music, or spending time with loved ones, make space for what makes you happy.

Practical Tip: Write down your top three favourite holiday activities and make sure you carve out time for them. It’s easy to get caught up in the hustle and bustle, but focusing on what you love most can make the season feel more meaningful and less overwhelming.

Final Thoughts

Christmas doesn’t have to be perfect to be meaningful. By setting boundaries, pacing yourself and prioritising self-care, you can create a holiday season that feels joyful and manageable. Remember, your well-being comes first, and it’s perfectly okay to do things differently to protect your health.

If you’re looking for more tips and inspiration on managing chronic illness or burnout through the holidays and beyond, sign up for my newsletter. You’ll receive weekly updates, practical advice and a supportive community cheering you on.

And don’t forget to follow me on Instagram @theemaspry for more holiday self-care ideas and encouragement.

Disclaimer:

The content in this blog is based on my personal experience of living with chronic illness and burnout 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 or managing burnout, life can feel unpredictable and overwhelming. Balancing health, work responsibilities and personal goals can seem impossible at times. That’s where core values come in. They’re your personal compass, helping you make decisions that align with what truly matters to you.

Understanding your core values isn’t just about personal growth; it’s a powerful way to prioritise your energy, set boundaries and create a life and business that support your well-being.

In today’s blog post, I’ll guide you through identifying your core values and show you how they can transform the way you approach work-life balance.

Why Core Values Are Key to Work-Life Balance

Core values are the beliefs that guide your actions and decisions. They’re what keep you focused on what truly matters. Without a clear understanding of your values, it’s easy to feel pulled in every direction, especially when your health limits your energy.

For me, identifying my core values was a turning point. Before I understood what mattered most, I pushed myself to do everything, even at the expense of my health. But once I uncovered my top values, community, adventure and purpose, I began making choices for my life and my business that aligned with my energy levels and long-term goals.

Step-by-Step: How to Choose Your Core Values

Choosing your core values doesn’t have to be complicated, but it does require some honest reflection. Here’s a step-by-step guide to get you started:

1. Brainstorm a List of Potential Values

Set a timer for five minutes and list everything that matters to you. Think of words like family, health, creativity, financial stability, or adventure. Reflect on times you’ve felt fulfilled and what made those moments meaningful?

I’ve created a list of common values that you can use to spark some ideas:

2. Narrow Down Your List

Once you have a full list of potential values, it’s time to narrow it down. Start by crossing off any words that don’t resonate deeply with you. Then, separate the remaining values into two categories: “Important” and “Very Important”. From there, ditch the “Important” category and focus on the “Very Important” category. Work to reduce the list to just three to three core values.

This part can be tough, but remember that your values should reflect what truly drives and fulfils you. Ask yourself, “Which ones would make the biggest impact on my life and well-being?” or “Which one triggers a positive emotion when I read it?”.

3. Reflect on What These Values Mean to You

Once you’ve chosen your core values, take some time to reflect on what each one means in your life and business. For example, if one of your values is “Health”, think about how that might influence your daily decisions. Does it mean prioritising rest, setting boundaries at work, or making time for gentle movement?

For me, one of my top values is “Community” and it has shifted over time to reflect my current capacity. Before I got sick, community meant attending networking events and being out in the world, but now it means connecting with others online and building meaningful relationships that uplift me without draining my energy.

How Core Values Transform Your Work-Life Balance

When you’re clear on your core values, they can act as a guide for making decisions that align with your health and well-being. Here’s how understanding your values can help:

🌟 Prioritising Energy and Time:
When you know what matters most, you can allocate your energy to activities that align with your values. This helps you say no to unnecessary commitments and avoid burnout.

🌟 Setting Boundaries:
Core values make it easier to set and maintain boundaries. If your value is Family, you might reserve evenings for quality time, or if your value is Health, you could limit work hours to protect your energy.

🌟 Adapting to Changes with Flexibility:
Life with chronic illness or burnout often requires flexibility. Grounding your decisions in your values allows you to adapt without losing sight of what’s important.

Remember, your values can change over time, especially as you move through different stages of your life and business. It’s okay if they evolve, what’s important is that they continue to reflect what matters most to you.

Chronic Illness Career Coaching: Let’s Bring Your Values to Life

If this resonates with you, I’d love to help you take the next step as your Chronic Illness Career Coach.

I work with professionals to align their work and life with their personal values, helping them achieve balance without compromising their health or ambition.

Together, we’ll:

• Uncover what truly brings you joy and fulfillment.
• Explore how to structure your work and life to support your well-being.
• Develop strategies to prioritise your energy and set boundaries.

A discovery call is the perfect way to see if this approach aligns with your needs. Book your FREE 45-minute discovery call to start creating a business and life that reflect what matters most to you. You can also head over to my website for more information on my services.

Final Thoughts

Living with chronic illness or managing burnout doesn’t mean you have to sacrifice joy or purpose. By identifying your core values and aligning your actions with them, you can find balance and fulfillment in both your work and personal life.

Disclaimer: This content is based on my personal experience and is not a substitute for medical advice. Always consult with a healthcare professional for guidance on managing your health.

Before I became a mum, I was the kind of person who would work as many hours as needed to get things done. I thought the more hours I put in, the more productive and valuable I was. But, as many of us with chronic illness know, that approach is a fast track to burnout. Eventually, I reached a breaking point; my health suffered, my energy levels plummeted and I knew something had to change.

Then, motherhood entered the picture and suddenly, I couldn’t work around the clock anymore. Motherhood introduced a new rhythm into my life, one that was both more demanding and unexpectedly grounding. Here’s how it taught me to better manage my chronic illness at work and find a healthier balance in my life.

Embracing a New Approach to Work

Before my child was born, I could push through exhaustion and pain if needed, working late nights and weekends. But once I became a mum, my priorities shifted. Now, there are school drop-offs, pick-ups and unexpected days at home when my child is sick or needs extra attention. Suddenly, I couldn’t work every hour of every day and I needed to make peace with that reality.

Rather than being a limitation, motherhood has become a powerful teacher. It has shown me the value of boundaries, of setting limits on work and focusing on what truly matters. Now, I am learning to be fully present when I’m at work, maximising productivity during my working hours. And when I’m off the clock, I’m learning to disconnect from work entirely, giving my time and energy to my family and myself.

Focusing on Quality Over Quantity

With a child, you’re constantly reminded that time is precious. I no longer have the luxury of endless hours, so I’ve learned to focus on quality over quantity in my work. Rather than pushing myself to work late or take on every task, I prioritise the most impactful ones. This approach has surprisingly made me more productive and efficient, as I can’t afford to waste energy on things that don’t add real value.

Knowing my child relies on me has motivated me to develop better routines. I pace myself during the workday, taking breaks when I need them and focusing on the tasks that align with my strengths and health needs. It’s a shift from working harder to working smarter; one that has helped me avoid the burnout that was once all too familiar.

Learning to Let Go and Rest

One of the greatest gifts of motherhood has been learning to let go of work when the day is done. As a parent, I don’t have the option to bring work stress home with me; I have to be present, available and adaptable to my child’s needs. This shift has made me realise the importance of truly resting when I’m not working, of creating a boundary between work and home life that allows me to recharge.

My child’s needs are unpredictable and I’ve had to learn to roll with it, whether that means taking time off for a sick day, adjusting my schedule to accommodate a nursery pick-up, or simply spending a slow evening together. I’ve come to see these moments not as interruptions but as opportunities to reconnect with myself and my family, stepping away from the pressure of constant productivity.

Flexibility and Balance in Everyday Life

Motherhood has shown me the importance of flexibility in all areas of life. I’ve become more adaptable, more open to adjusting my plans and more forgiving with myself when things don’t go perfectly. Chronic illness requires the same kind of flexibility and these two aspects of my life have merged to teach me resilience, acceptance and balance.

Being able to flex to the day’s needs, whether for my health or my child’s, has given me a new sense of peace. I’ve learned to focus on what truly matters, to let go of the pressure to “do it all” and to trust that some things can wait while I prioritise my well-being and my family.

Finding Balance: A Healthier Approach to Work and Life

Today, my approach to work and life is unrecognisable compared to the days before I became a mum. Motherhood, combined with my experience managing chronic illness, has brought me a much-needed balance; a healthier rhythm that prioritises self-care, family and meaningful work over relentless productivity.

If you’re on a similar journey, remember that finding balance is an ongoing process. It’s okay to set boundaries, to say no to overworking and to prioritise your health. Sometimes, the best way to manage your chronic illness at work is to focus on life outside of work, building a foundation of rest, connection and joy.

Want More Tips on Balancing Work and Chronic Illness?

If you’re looking to create a supportive workspace that helps you manage your health and stay productive, download my FREE 30-Day Guide to a Symptom-Free Workspace here to learn practical tips and tools that can make a real difference.

And for more insights on managing work, family and chronic illness, follow me on Instagram @theemaspry. Let’s navigate this journey together!

Photos courtesy of Michelle Coxall at Curious Creatures Photography.

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.