Still tired after rest? You’re not managing your energy—here’s why
Do you often feel out of balance?
Your work and recovery might be out of sync. What you call “rest” could be making you more exhausted, especially if it’s passive, like just lying on the couch. Real recovery isn’t something you do after work. It’s a dynamic, daily practice that becomes an integral part of your life. And when done right, it doesn’t just relax you—it restores you.
First, let me take you back to what I used to believe: When I was younger and feeling exhausted, I believed recovery meant getting more rest. So I leaned on the usual “stress relief” habits. I thought these were enough. After all, that’s what I have learned about managing stress. However, over time, I began to notice a pattern. I still felt drained.
I began to notice something wasn’t right:
• Sleep: I’d sleep long hours (seven to eight hours), but still wake up tired. I didn’t know that eating certain foods before bed (and closer to sleep time) raised my glucose and cortisol levels, making my sleep shallow and stressful instead of restful.
• Travel: I traveled a lot with my husband to “relax,” and don’t get me wrong, those trips were fun and full of great memories. But they often left me more exhausted than recharged. Without proper planning, I ended up with poor sleep, jam-packed schedules, and no buffer time before jumping right back into work. Instead of recharging, I returned with the same stress—just rearranged.
• Shopping: I used to go to the mall to take my mind off work, thinking it was a break. But I’d end up eating stress-inducing foods and spending money on things I didn’t even need. Instead of feeling better, I walked away more stressed—mentally, physically, and financially. It wasn’t a real recovery, but was just a temporary escape from what I didn’t want to face.
• Watching TV: I’d watch shows for hours to find relief, but I felt even worse afterward. I wasted hours that could have been spent cooking nourishing meals or organizing my space, which could have lowered my stress.
I eventually realized these were just short-term fixes—not proper recovery strategies. They lacked intention and purpose, and in the end, they left me feeling even more drained.
What I realized after years of burnout
I had a midlife awakening. I wasn’t seeking escape, but I was searching for energy. I realized I was no longer willing to spend my days in survival mode—constantly tired, always pushing, always pretending I was okay.
This awakening led me to ask better questions: what truly restores me? What am I doing that drains me? How can I create a life that energizes me physically, emotionally, and spiritually?
After years of self-reflection and trial and error, I realized that true well-being isn’t about managing stress after the damage is done—it’s about managing my energy early on, so I don’t reach that breaking point in the first place.
How to rest and recover with purpose
Here’s how you can get the most out of your recovery strategies to manage your energy:
1. Identify your values, passion, and motivation
Take 10 minutes today to reflect on the activities that make you feel alive, and those that leave you feeling empty.
I took time to write, reflect, and uncover the patterns in my daily life. It wasn’t the number of hours I worked that exhausted me—it was doing work that didn’t align with my deeper purpose. I thrived when my work resonated with my education, experiences, personality, and lifestyle. I felt truly energized when I leaned into what I was uniquely built to do, not just what was trendy, in-demand, or well-paying.
When your work aligns with what lights you up (not just what fills your bank account), your energy shifts, your days feel fuller, and your body responds with vitality.
2. Eliminate energy drainers and replace them with energy builders
Sometimes, the recovery strategies that you think are helping you are energy wasters. Passive rest, endless scrolling, or socializing out of guilt might feel like recovery, but they often leave you more depleted.
Choose one energy-draining habit you can replace today. Ask yourself: “What’s draining my energy every day?” Then tackle one thing at a time.
3. Inject recovery—even during your busiest moments
Recovery isn’t something you save for the weekend or squeeze in only when life slows down. It’s a habit that should be woven into your day, even in the middle of your busiest moments.
You don’t need to stop everything to recover—you just need to be more intentional with what you’re already doing.
If you’re a commuting office worker: Turn your commute into a moment of mental recovery. Listen to calming podcasts, breathe deeply, or just enjoy the silence.
According to a 2023 article from the World Economic Forum, commuting can serve as a powerful “reset zone,” as it helps the brain mentally shift out of work mode and lower stress levels before arriving home.
If you’re a busy homemaker: Play soothing music while cleaning. Use calming scents such as essential oils to make chores feel more therapeutic. Take five-minute breaks for gentle stretching or deep breathing between tasks.
If you’re a manager or executive: Include short buffers between meetings to stand, walk, or take deep breaths. Block off 20 to 30 minutes daily for your wellness check-in—even if it’s just a walk, a quiet coffee break, or some stretching in your office.
4. Create a lifestyle that protects your energy
Proper recovery isn’t just about taking a break. It’s about restoring your energy on every level: emotional, mental, physical, and spiritual. Many types of rest can leave you even more tired—not because you’re inactive, but because the rest lacks intention and depth.
Real recovery doesn’t just help you escape—it enables you to return stronger. It reignites your energy. It reawakens your senses. And it reconnects you to what matters.
Choose two restorative, energy-renewing activities you’ll practice every day this week:
• Seven to eight hours of quality sleep to recharge your body and renew your perspective
• Daily movement (even just 10 minutes) to reconnect with your strength and vitality
• Nourishing meals that fuel you to do your most meaningful work
• Heartwarming conversations with a loved one to keep your emotional tank full
• Learning something new each day to awaken your curiosity and motivation
• Solo walks in nature to clear your mind and spark fresh insights
• Workouts that empower and energize you from the inside out
• Five to 10 minutes of passive stretch right after a satisfying workout
• Intentional time to journal, pray, or meditate until clarity emerges
• Creating something (like writing, cooking, or designing) that reconnects you with your passion
When I’m overwhelmed, I don’t just rest—I take action that recharges me and helps me feel like myself again. That’s the kind of recovery that doesn’t just help you survive, it elevates you.
5. Celebrate the new meaning of recovery—with five to 10 minutes of passive stretching
Recovery isn’t just what you do at the end. It’s not just a nap, a weekend escape, or a massage after a challenging workout. It’s the moment you remind yourself—right now—that peace, clarity, and strength are available to you.
It’s the act of reconnecting your mind, body, and soul in ways that energize, ground, and make you feel whole again. Because when you recover well, you don’t just survive—you thrive.
Recovery is power. Recovery is about living fuller, longer, and stronger.
Now, take a moment to honor that shift. Settle into a 5- to 10-minute passive stretch. You can do this right after a workout, when you need relief from a stressful day, or during a quiet pause in between tasks.
Find a peaceful space. Dim the lights or play soft, calming music. As you breathe deeply, let go of tension from your body. Quiet the noise in your mind. Then, release what no longer serves you.
