Your fixes for chronic fatigue

Ever feel like your energy tank is stuck on “E” no matter how much you rest? Between juggling meetings, deadlines, and the never-ending to-do list, it’s no wonder you’re running on fumes. But here’s the thing: chronic fatigue isn’t just “being tired”, it’s your body’s SOS signal.

As someone who’s been through the dreaded mid-afternoon energy crash (3 pm naps and coffee runs), I know how exhausting chronic fatigue can be.

Let’s dive into practical ways to manage it and boost your energy levels—without resorting to living off caffeine and sheer willpower.

1. Sleep like it’s literally your job

The Problem: You can’t out-hustle bad sleep habits. Sleep is when your body recharges, and skipping it is like trying to run a marathon on two hours of battery life.

The Fix: Stick to a consistent sleep schedule at least on weekdays (wake up and go to bed at the same time).

Create a calming bedtime routine: dim the lights, ditch the screens, and maybe try a guided meditation.

Avoid the late-night snack - especially sugar, which can mess with your sleep cycle.

If your bedtime routine looks like “scroll Instagram until I pass out,” it’s time for a change.

2. Eat to energise, not exhaust

The Problem: That carb-loaded lunch may feel comforting, but it’s secretly plotting your post-meal nap.

The Fix: Opt for energy-boosting foods: lean proteins, whole grains, and plenty of colorful veggies.

Stay hydrated. Even mild dehydration can make you feel sluggish. Keep a water bottle handy and sip throughout the day. Consider smaller, more frequent meals to keep your blood sugar stable.

Example: Instead of a giant burger and fries, go for grilled chicken, quinoa, and a side of roasted veggies. Your brain won’t feel like it’s wading through quicksand at 2 PM.

3. Move, even when you don’t want to

The Problem: When you’re tired, exercise feels like the last thing you want to do. Ironically, being sedentary makes fatigue worse.

The Fix: Start small. A 10-minute walk, some light stretching, or even dancing around your kitchen counts.

Prioritize morning movement—it boosts your mood and energy levels for the rest of the day.

Try yoga or pilates if high-intensity workouts feel overwhelming.

No time for the gym? Do squats while brushing your teeth or lunges during conference calls.

4. Manage stress like a boss

The Problem: Chronic stress drains your energy faster than an overworked smartphone.

The Fix: Practice mindfulness. Apps like Headspace or Calm can help you start small.

Set boundaries. Learn to say “no” to extra commitments (yes, even the parties you’re tempted to go to).

Make time for things you enjoy—reading, gardening, or watching reruns of your favorite sitcom.

When I feel overwhelmed, I grab my journal and write out everything on my mind. It’s like a brain detox, and it works wonders for my energy.

5. Check Your vitamin and hormone Levels

The Problem: Sometimes, fatigue is your body’s way of telling you something’s off.

The Fix: Get your iron, B12, and thyroid levels checked—low levels can zap your energy.

Consider supplements, but consult your doctor first.

Don’t forget about Vitamin D, especially if you’re indoors a lot. A quick walk in the sun might be all you need.

6. Create a “Non-Negotiables” List

The Problem: Busy entrepreneurs (and beginners) often prioritize everything else over self-care.

The Fix: Write down 3-5 energy-boosting habits you commit to daily, no excuses. Mine includes:

• Drinking water first thing in the morning.

• Stretching for 5 minutes before starting work, even if I have been to the gym in the morning.

• Taking breaks to stand and move every hour.

Example: Treat these habits like you would a client meeting—non-negotiable and essential.

Managing chronic fatigue isn’t about doing more—it’s about doing the right things consistently. Think of your energy like a bank account. Every healthy habit you add is a deposit, while stress and poor choices are withdrawals.

Got any tips or tricks to beat fatigue? Hit reply and share—I’m always looking for new ways to power through the day (and avoid that 3 PM slump)

That’s it for now. I’ll catch you again soon. For more on lifestyle, productivity and mental clarity, follow @pranotihere on X.

For all the ladies here, if you’re curious about what my coaching looks like and wish to give it a shot, go ahead and book a trial discovery call with me here.