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With our busy, always on lives, it’s easy to start feeling tired all the time, feel exhausted and experience extreme fatigue.  If you’re currently tired all the time or always sleepy, this article provides 9 tips to show you how to overcome tiredness and become more energised and productive. 

For many small business owners, entrepreneurs and leaders feeling tired all the time is part of professional life. 

But, being easily tired and feeling fatigued can be crippling and can have a serious effect on our sense of wellbeing, health and productivity.

In this article, I’ll share some of the most common causes of always feeling tired.

I’ll share tips and guidance that you can use to overcome exhaustion and fight fatigue so you can feel more energised and productive..

Why am I tired all the time?

Fatigue is extreme tiredness resulting from mental or physical exertion or illness.  

It is a reduction in the efficiency of a muscle or organ after prolonged activity.

Extreme fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather than an underlying medical condition.

Fatigue is sometimes described as tiredness, it is different to just feeling a bit tired or a bit sleepy.

Every entrepreneur, business owner and leader feels tired at some point, but this feeling can be resolved with a nap or a few nights of good sleep.

What is fatigue? 

Fatigue is a common problem when we feel tired both physically and mentally.

Although physical and mental fatigue are different, they often occur together.

Feeling fatigued leads to exhaustion, overwhelm and feeling tired all the time.

It creates a vast range of physical, mental and emotional symptoms including chronic tiredness and exhaustion, mental blocks, lack of motivation and slowed reflexes. 

Feeling exhausted 

Feeling exhausted is very common for entrepreneurs,  business owners and leaders who are working longer and longer hours. 

The causes of feeling exhausted include: 

Exhaustion medical causes

Constant exhaustion, tiredness and fatigue may be a sign of an underlying illness, such as a thyroid disorder, heart disease, anemia or diabetes.

Exhaustion lifestyle-related causes

Being overweight and a lack of regular exercise can lead to feelings of fatigue.  

Lack of sleep and overcommitting can also create feelings of excessive tiredness and fatigue.

Exhaustion and work fatigue

Workplace and financial stress in a variety of forms can lead to feelings of fatigue.

Exhaustion because of emotional concerns and stress

Fatigue is a common symptom of mental health problems, such as depression and grief, and may be accompanied by other signs and symptoms, including irritability and lack of motivation.

Exhaustion can also be caused by a number of factors working in combination.

Common lifestyle factors that can have you feeling tired all the time include lack of sleep, alcohol and drugs, overwork, lack of exercise and poor diet. 

Common workplace issues that can cause fatigue and exhaustion include:

Shift work

Our body is designed to sleep during the night. A shift worker may confuse their circadian clock by working when their body is programmed to be asleep.

Poor workplace practices

This may include long work hours, hard physical labour, irregular working hours (such as rotating shifts), a stressful work environment, boredom or working alone. 

Workplace stress

This can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, or threats to job security.

Burnout

This could be striving too hard on one area of your life while neglecting others, which leads to a life that feels out of balance.

Psychological causes of fatigue

Psychological factors are present in many cases of extreme tiredness and fatigue.  These may include:

Depression

Depression is characterised by severe and prolonged feelings of sadness, dejection and hopelessness.

People who are depressed commonly experience chronic fatigue.

Anxiety and stress

Someone who is constantly anxious or stressed keeps their body in overdrive.

The constant flooding of adrenaline exhausts the body, and fatigue sets in.

Grief

Losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.

How to stop feeling tired all the time 

If you are always tired, always sleepy or simply feeling exhausted all the time, these 9 tips will help you fight fatigue and help you overcome tiredness and become more energised and productive.

1. Tell the truth to fight tiredness

People numb themselves to the fact that they are overtired or fatigued all the time. 

In the long run, this won’t help.

If you want to stop feeling tired all the time, you must diagnose and tell the truth about the things that are draining your energy, creating tiredness or causing constant fatigue.

Once you’re clear about the activities you find irritating, energy-draining, and make you always tired on a regular basis, you can make a commitment to stop doing them.

The first person you have to sell on getting rid of the causes of fatigue is yourself.

One starting point is to diagnose the symptoms. 

When you start feeling stressed, overwhelmed or just not operating at your normal energy levels make a note of:

  • How you feel
  • What time of day it is
  • What may have contributed to your fatigue
  • How your mind and body reacts

This analysis may help you identify, understand and then create a plan to eliminate very specific causes of tiredness and fatigue.

2. Reduce your commitments

When we have too many things on our plate in work and life, we can feel overstretched and overwhelmed, causing physical and mental fatigue.

If you have committed to things you really don’t want to do, this causes irritability and low emotional engagement. 

Stack these up throughout your day and week, then your stress levels will rise.

When these commitments have deadlines associated with them, you may be trying to cram in far too much in a short period of time.  

This creates more stress, extreme tiredness and can affect your decision making ability.

Start being realistic about how much you can get done.

Either reduce the commitments you have or give yourself more time to complete them in.

3. Get clear on your priorities

If working on your list of to-do’s or goals becomes too overwhelming, start reducing and prioritizing the things that matter most.

Change your to-do list to become and achievement list.

Focus on achieving just 3 things every day. 

When you complete those 3 things, you’ll get a rush of energy and your confidence will grow.

If you’re trying to juggle too many things and are multi-tasking, your energy levels will drop and you’ll struggle to maintain focus.

Unfinished projects can make you self-critical and feel guilty which drops energy levels further, creating inaction.

Make a list of your 3 MIT (Most Important Tasks) for the next day before you go to bed. 

This will stop you overcommitting and get you excited about what the next day can bring.

4. Express more gratitude

Gratitude and confidence are heavily linked. 

Simply being thankful for what you have and what you’ve achieved increases confidence and makes you feel more optimistic.

It can help you improve your sense of wellbeing and reduce tiredness, which can bring on feelings of joy and enthusiasm.

Try starting a gratitude journal or just note down 3 things you’re grateful for every day.

5. Focus on yourself

Tiredness, exhaustion and fatigue can arrive by focusing solely on other people’s needs all the time, rather than worrying about and focusing on what you need (and want).

There are work commitments, family commitments, social commitments. 

You may start with the best intentions, to put in your best performance at work, to be an amazing parent and friend, to simply help others.

Sometimes we extend ourselves too much and go beyond our personal limits to help others. 

That’s when extreme tiredness, extreme fatigue and constant exhaustion can creep up on us.  

We all want to help and do our best for others, but there needs to be some balance. We also need to take some time out just for ourselves to recharge and rejuvenate.

6. Set aside rest and recovery time

Whether it’s a couple of hours, a day off, a mini-break or a proper holiday, time off is essential to help us recover, recharge and refocus.

Recovery time helps fend off mental and physical tiredness and allows us to simply kick back and relax.

The key here, though, is to remove ourselves from the daily challenges that bring on tiredness and fatigue.

Can you free yourself up completely from work and personal obligations to just rest and recover?

7. Take more exercise

The simple act of introducing some form of physical activity into your day can make a huge difference to stop always feeling tired. 

It can boost energy levels, make you feel much better about yourself and can help you avoid tiredness.

Find something that fits into your life, be that walking, going to the gym, running or swimming. 

The key is to ensure the exercise is regular and that you are emotionally engaged and committed to stick with it.

You could also walk more which will help clear your head and shift your focus away from stressful thoughts.

8. Get better sleep to fight tiredness

To avoid tiredness, exhaustion and fatigue, getting enough quality sleep matters. 

Your body needs sleep to recharge.  

Getting the right amount of sleep every night can improve your health, reduce stress levels and help us improve our memory and learning skills.

9. Manage your stress levels at work

Stress is one of the leading causes of feeling tired all the time, exhaustion and fatigue, and can seriously affect your health and performance.

When you have increased levels of stress at work and at home, it’s easy to feel exhausted all the time. 

Identifying the causes of stress and then tackling the problems should be a priority. 

My article on How to Help Anxiety When Life is Stressing You Out shares 16 strategies you can use to overcome stress.

Conclusion 

If you want to learn how to stop feeling tired all the time, these 9 tips will help you fight fatigue and exhaustion and help you regain energy.  

Some will work better than others as we all experience tiredness, exhaustion and fatigue in different ways.

If you’re feeling tired all the time use these tips to fight fatigue so you can regain energy, reduce overwhelm and be more productive.

Read more:

Overwhelmed at work? 10 strategies to beat stress

8 time management tips to manage time effectively 

A simple guide on how to be more productive

10 effective ways to reduce stress at work

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Mark Pettit Administrator
Strategic Business Coach , Founder, Lucemi Consulting
About the Author Mark Pettit is a leading 1:1 business coach to ambitious entrepreneurs who want to free themselves up to jump to the next level of time freedom and business growth. He is the founder of Lucemi Consulting, a coaching and consulting company. Visionary, creative, and generous, he is a hero to entrepreneurs seeking to work less, do more of what they love and multiply their revenue and profits. www.lucemiconsulting.co.uk
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