How to get things done when exhausted - 5 energy hacks

When you’re exhausted, you’re doing too much for how much energy your body has. It would make most sense then to listen your body and adjust accordingly, right? As I mention in my book Radiant: How to Have All the Energy You Need to Live a Life You Love, the solution is simple but not so easy to execute. Or most of us wouldn’t be depleted.

The amount of energy that you have may vary throughout your life due to young kids, aging parents, deadlines, health problems etc. The trick is learning how to use the amount of energy that you do have in the most resourceful way and find healthy hacks to add to your energy when needed. And that’s what we’ll cover in this article.

Why we get exhausted

Life events aside, I’ve found there are several reasons we get exhausted. One reason you might be drained is that you’re not grounded. Because you’re busy and thinking a lot, chances are you are living in your head rather than being present in your entire body. That means you’ll miss the first signals from your body that you’re doing too much. You won’t feel the strain on your system. And what signs you do notice, you’ve trained yourself to ignore.

Another reason is likely that you’ve become used to pushing through. It’s become normal to be busy all the time. We need to stop treating being tired and exhausted like a badge of honor. Sure, there may be viable reasons why you have to push through at times—but those should be exceptions, not the rule.

I believe it is not normal to be tired most of the time. It is a sign of something wrong. A disbalance.

We tend to prioritize our to-do list over our well-being. It seems more important to keep going and get more done than to take a break and recharge. I once heard Brené Brown say that for many years she viewed her body as a vehicle to transport her head from place to place. Or something along those lines. And that’s certainly how many of us treat our physical body. It will take a serious illness for most to stop working. For many people having a cold or a headache is no reason to take it slow. I think it should be. Your body is communicating with you but most of us refuse to listen until we can no longer ignore the physical problems our body is throwing at us in an attempt to get our attention.

We won’t stop long enough to wonder whether we might be doing some damage to our health until the signs become impossible to ignore. That’s why I recommend you ground daily so you get more in touch with your body and get a feel for how exhausted you truly are. You can use this grounding exercise or read more about what grounding is here.

And if you wake up depleted every day, you might want to take my free Burnout Scan to see what your energy and stress level is like. Better to be safe than sorry!

You’re exhausted. Now what?

So you’ve been doing a million things and now you’re exhausted. I understand that life doesn’t always stop when we need to recharge. You’ve still got deadlines, responsibilities, and people counting on you. The good news? There are ways to make your remaining energy reserve last a little longer—without ignoring your body’s signals. Here are 5 ways to consciously manage the energy you have left while beginning the process of truly replenishing your reserves.

Remember that lack of energy directly impacts your productivity, your ability to be creative (hello problem solving!), and your capacity to be discerning. When you are tired, chances are you take things way more personally than when you are balanced and rested.

Energy hack #1: Stop before you’re exhausted

When you’re exhausted the fastest way to regain energy is shorten your work sprints. The trick is to stop before you’re depleted. If you do that, your battery recharges quicker.

A friend of mine was working on an important deadline, but she was unwell. However, the deadline was of such importance she decided to push through. The problem was that after working for twenty minutes she needed to take an actual nap. I recommended she stop after fifteen minutes so she would not empty her tank entirely. She did and she got much more done, no longer needing that nap every time.

Things like this seem counterintuitive, especially when you have so much to do. But it works to stop before you think you should, because you will recharge much faster. It will likely take a few tries to see where the end of your energy lies but this is one of the best ‘quick fixes’ I can offer.

Energy hack #2: Go outside

Spend as much time outdoors as you can. Even when it’s cold. We were not made to spend so much time indoors. Our body is ingeniously linked to light cues from the sun and the moon and our biological clock moves in sync with these natural cycles of light and dark. These rhythms influence not just our sleep and wake cycles but our metabolism, immune system, mood and performance. Lack of natural light impacts our well-being. You can read more about the importance of sunlight on your well-being and aligning with your circadian rhythm here.

I’ve gotten into the habit of taking my laptop outside and work from the backyard, using blankets and a warm coat if needed. I can clearly feel the difference in my energy level. I remain ‘fresh’ much longer. If you can’t go outside, consider opening a window so you can benefit from the full spectrum of natural light. Even on a cloudy day the light outside is brighter and more beneficial than indoors.

Energy hack #3: Diffuse lemon oil

Lemon is a powerful essential oil. In addition to increasing your energy, it’s great to boost your immune system and kill germs. So when my boyfriend had the flu, I diffused it in our bedroom during the day to expedite his recovery and to protect me. At night, I always turned on the diffuser before going to bed. I did the same that day, forgetting the apparatus contained lemon oil rather than my usual lavender blend. I didn’t realize my mistake until we both lay awake for hours— tired but too energized to sleep. I’ve never forgotten the energy boost lemon oil gave us and have consciously used it ever since when needing extra energy.

Lemon is one of the most powerful essential oils when it comes to improving your focus and concentration. Research in Japan showed that typists made up to 54% (!) fewer mistakes when lemon oil was diffused in the room. You may understand why lemon oil is a favorite in my office. If you don’t have an aroma diffuser, you can put a drop of lemon oil on a tissue and place it beside you or use a clay stone. Don’t use at night or you’ll lie awake! 😉

Energy hack #4: The power of breaks

Breaks are always important. But when you’re tired you need even more pauses to ensure you’re using your remaining energy reserve wisely—as mentioned earlier. I recommend taking a short break every hour. More if you’re tired before the hour is up.

We are all busy and usually our to-do list is longer than what we can get done today. This sense of pressure makes us feel like there is not enough time and before you know it you’re having lunch behind your desk or standing at the kitchen counter, barely tasting what you’re eating. Perhaps you skip your lunch break altogether, or quickly wolf down a snack as you’re running to your next meeting or to pick up the kids. Because you are so busy, there’s no time left to waste on eating lunch. Right?

Think again. Taking a proper lunch break will save you time!

Research has shown that taking even a short twenty-minute break helps increase your concentration and your energy level. It also has a positive effect on your productivity and creativity. Several years ago, I remember reading about research which concluded that people who took a forty-five-minute lunch break were more productive than those who continued working and ate behind their desk.

While you think you are saving time by not having a lunch break, you are actually slowing down your productivity so much that your friend who went for lunch and perhaps a quick walk will still get more done during that day.

Energy hack #5: Hydrate

I bet you didn’t see this one coming! Our body needs more water than most people are giving it. Dehydration has a direct impact on your performance and energy level.

“A mere 2 percent drop in body water can trigger fuzzy, short term-memory trouble with basic match problems and result in difficulty focusing on the computer screen or printed page.” —Andreas Moritz.

Keep in mind that coffee, black tea, soda, and alcohol are diuretics (as in dehydrating). Only water, herbal tea, and fresh juices are hydrating. When you drink a lot of coffee, you will need more water to compensate for the loss in fluids. I recommend using a filter if the quality of your tap water isn’t ideal. Be sure to steer clear from water that includes chlorine.

I hope these practical tips help you manage your energy and make the most of your limited supply of energy when you’re exhausted. Which of these tips can you start using right now?

Have a day full of energy and inspiration!

Need support navigating your life? Iris van Ooyen is your guide to hope when life feels uncertain. In the moments when you feel lost and don’t know where to turn, Iris offers clarity, support, and a path forward. She’s the author of Radiant: How to Have All the Energy You Need to Live a Life You Love. Contact Iris to help you navigate life’s pivotal crossroads with confidence and purpose.

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