How To Overcome Fatigue At Work

It’s not rocket science and in this article, I’ll be explaining to you how to overcome fatigue at work by following a few simple rules.

So you’re at work and it’s 12 pm. You’re fine, not too tired at all. You go out for your lunch break and come back at 12.30. Slightly tired now. You’re becoming increasingly tired by 2 pm and by 3 pm you just want the day to be over. We’ve all been there. You look around at your co-workers and some aren’t tired because they’re not prone to it. Others, are moving around like it’s still early in the day and you wonder how they do it. Well maybe, just maybe they’ve got a plan. They’re doing the right things to keep their energy levels up and they’re leaving you in the dust. It’s not rocket science and in this article, I’ll be explaining to you how to overcome fatigue at work by keeping to a few simple rules. Some of your co-workers are probably already doing these things.

The Rulebook


Coffee Is Not Your Friend

It’s your enemy. No, really it is. It’s true that Coffee gives you a short spell of energy but it also dries up the throat and prevents you from getting a good stint of quality sleep. Coffee dehydrates you too, and dehydration even in the mild early stages causes tiredness. Now I’m not a nasty drill Sergeant so you can have one cup of Coffee per working day, but other than that stick to water. Water is the best drink for quenching your thirst and it contains no sugar, fats or preservatives so it’ll make you healthier. Whenever people ask me how to overcome fatigue at work the first thing I always say is ‘Water’. Try it, and you’ll notice a reduction in your lack of energy.

But I Still Want That Energy Boost I get From Coffee

I know. Believe me, I do. The buzz you get after drinking that Coffee is pretty addictive. I’m not going to deprive you of that so if you want to know how to overcome fatigue at work without losing that energy buzz then try Probiotics. You find them often in Yogurts. Probiotics are good Bacteria and when they get into your body they’ll give you a rush of energy much the same as you get from Coffee. Plus they’ll stop tiredness and stop fatigue. I’ve never heard of anyone dying from a major Yoghurt addiction so if you want even more energy then eat two pots. Get that rush the healthy way.

Eat Regularly

You’re starting to like me now, aren’t you? See I’m not too bad even though I did take your Coffee away from you. Here are the terms and conditions though. You should only eat high-protein snacks like Nuts, Chicken, and Eggs. Eat them in small portions four times a day and you’ll notice yourself having more energy. Buy a bag of Nuts and eat them gradually as the day goes on. Or try a Chicken Salad. Protein will help you stay alert and focused.

Green Tea

It’s loaded with antioxidants and nutrients. Not only will these give you energy but they also prevent Cancer. Perhaps if you’re completely opposed to water you could toss out the Coffee and pick up a nice cup of Green Tea. You’ll be fighting battles on that stuff, so if you’re constantly tired all the time then this is for you.



OK, I’m not expecting you to take a treadmill into the office for a 15-mile run. But, rolling your shoulders for five minutes while taking deep breaths in and out can relax the body and the mind. Next, move your neck from side to side. Leg stretches and Arm stretches also help raise the energy levels as does walking. Yes walking. If you feel embarrassed, or if you work in a cramped environment where it’s impossible to do stretches, then walk. Find a reason to get up and take a walk. Even if it’s just to the photocopier. Hours of sitting down are terrible for the circulation and worse for your physical fitness. The body becomes stiff and tiredness sets in. By the afternoon you’re exhausted.

Clench Your Toes

I’m not joking. Walk around and clench your toes while taking deep breaths. Do it for 15 minutes in the middle of the day and it’ll work wonders for you. It makes you feel less tired and gives you more energy. Thousands of people are doing this every day.


If you possibly can, try to avoid multitasking or take a five-minute break every hour. Numerous studies have been done on this and they all show that hours spent multi-tasking saps energy and reduce intellect by as much as 10%. The body goes into a ‘zombie’ mode like you’re on auto-pilot and there’s a huge release of energy. Many of you will need to multitask because it’s part of your job and you can’t get out of it. But, surely you guys can take that 5-minute break. Make like you need to consult a co-worker about something, or go to the bathroom. You’ll think of something.

Final Thoughts

So you wanted to know how to overcome fatigue at work. And if you look at my suggestions we’re not talking about major change now, are we? These are just small things that really will increase your energy and make your days better. You can stop tiredness and stop fatigue just by following these rules. Particularly the water. I can’t stress this enough. Dehydration is the leading cause of constant tiredness at work so drink at least 2 liters a day. If you can’t do stretches then just stay active by walking around the office. It’ll help with the circulation and stave of tiredness. Eat regularly, try Green Tea and most of all relax. You’re alive to make the most of it. Thank you for reading.

It may also be a good idea to invest in a neck massager that you can use at home after a long and tiring day at work. To learn more about this, read our Guide to Choosing the Right Neck Massager.