Practice good sleep habits
Sleep is the cornerstone of functioning well. Consistently following good sleep habits (aka sleep hygiene) helps promote better sleep quality and regulates your body's natural sleep-wake cycle. In turn this helps to manage fatigue. Good sleep hygiene examples include maintaining a consistent sleep schedule, creating a relaxing bedtime routine, ensuring a dark, quiet and cool sleep environment.
There’s a lot of information readily available on the internet including apps to help you develop better sleep habits. You could start with this fact page: Ten Tips for a Good Night Sleep
Incorporate short breaks
Research shows that taking short regular breaks enhances productivity and reduces fatigue by allowing your brain to recharge. Even brief periods of rest improve cognitive function and mood. While not all work-related fatigue is preventable, you can prevent it from accumulating by taking regular breaks throughout your workday. You might like to try the Pomodoro® Technique, work for 20 or 25 minutes followed by a 5-minute break. You could use that 5-minute break as an opportunity to stretch or move, for example to walk to the staff room to get a drink, go to the toilet, etc.
Establish a post-work routine
Creating a consistent, predictable routine helps regulate stress. According to classical conditioning principles, you’ll eventually begin to associate your calming post-work routine activities with relaxation. An example post-work routine might first include changing your clothes when you get home to help signal to your body that the workday is over. It can also help to have dedicated clothes you only wear to work. Additionally, if you commute to work you could use that time to read or pay attention to the sounds around you. Or you could listen to a podcast, audio book, or some music. Walking, cycling or skating to and from work is a great opportunity to fit in some exercise too. Alternatively, after arriving home, spend as long as you can (5 minutes counts) engaging in a hobby or something you want to do before doing anything else. This could be a mindful activity.
Research indicates that mindfulness decreases fatigue by promoting relaxation and improving emotional regulation, fostering resilience against daily stressors. Incorporating mindful activities means doing anything that allows you to fully focus on the activity, so you are not thinking about anything else.
Be Physically Active
It may seem counterintuitive when you’re tired, but exercise can help combat fatigue by boosting endorphin levels and improving mood. Physical activity increases blood flow and delivers oxygen throughout the body enhancing energy levels, reducing feelings of tiredness. You could make physical activity part of your pre- or post-work routine, or you may have a lunch break you could use. For example, if you have children, you could play an active game with them. Or you might have access to a dog who’d love to go for a walk. If you’d like to know how much activity to do, see the current physical activity guidelines.
Prioritise Household Tasks
Stress and fatigue are related, so staying on top of essential household tasks can improve fatigue by reducing stress. Cleaning and household chores can also be physically demanding and so could count as both physical activity and ticking off a chore. Make chores easier by creating a plan you can stick to. Planning allows you to conserve energy and reduces the mental load associated with decision-making. For example, assign specific chores to different days of the week. Example:
- Designate 1 day for laundry. It’s ok to use the dryer cycle if this is available to you to avoid an extra task of hanging out laundry.
- Assign grocery shopping on a different day of the week or use a supermarket app and have it delivered. Apps can save items you buy regularly which can be added to your shop with a few clicks. Having your groceries delivered also means you avoid another task - a trip to the supermarket.
- Clean one room of your dwelling at a time, on its own designated day of the week.
If you have the means, hire or accept help. Getting help takes the pressure off and allows you to focus on something else, like essential self-care. Don’t hesitate to share the household chore load with family members, partners, or housemates. Openly discuss household responsibilities and delegate tasks based on each person’s strengths and availability. This approach not only lightens your burden but also fosters teamwork within the household. Delegating tasks also alleviates feelings of overwhelm and promotes social support, which is crucial for mental health and overall wellbeing. For example, if cooking on workdays or being able to eat well feels challenging, coordinate with someone in your household to alternate cooking duties. Alternatively, prepare meals on non-workdays to freeze and reheat later.
Need help prioritising tasks? Use AI, like ChatGPT to help you. Try this prompt: Advanced Prompt for Prioritising Work.
Find Your People
Seeking social support, whether from a community of people experiencing similar challenges or professionals can be a powerful tool in combating work-related fatigue. This could include seeking support from communities or groups (including online), or a professional like a neuro-affirming Psychologist. Social support can provide a safe space to share experiences, gain new perspectives, and learn coping strategies from others who understand. Professional guidance can help identify underlying causes of fatigue and develop tailored solutions. Don’t forget to schedule in recovery time as part of any social activity if you feel you need it.
Avoid Comparisons
Try to avoid comparing yourself to others. It's natural to find certain things more draining than other people. You may be able to handle different amounts of stress or tasks compared to others, and that's perfectly okay. Instead, celebrate what you can do.
About the author, Susan M Hayward, PhD
Susan is a neurodivergent researcher at LaTrobe University’s Olga Tennison Autism Research Centre. Their research focuses on employment, wellbeing, and neurodiversity.
