Disclaimer: The information in this article is general in nature and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health professional before starting any exercise programme or with any questions you may have regarding a medical condition.
Low energy during a workday is not always a motivation problem. A short break, more movement and regular sleep are practical changes you can test. They will not fix every cause of tiredness.
Use short breaks to manage fatigue
A 2022 meta-analysis combined 22 study samples with 2,335 people. The breaks lasted 10 minutes or less. They produced small improvements in self-reported vigour and fatigue.
The researchers did not find a statistically significant overall improvement in performance. This means a break may help you feel less drained without guaranteeing better output. The studies also used different break activities, so they do not identify one perfect option.
Take a break at a natural task boundary. Stand, walk briefly, stretch or step away from the screen. Choose an activity that is practical for your job and workspace.
Break up long periods of sitting
Current Australian guidance tells adults to limit sedentary time and break up long periods as often as possible. It also recommends several hours of light activity across the day.
You do not need to turn every break into a workout. Walk to refill water, take the stairs or speak to a colleague away from your desk. If your job involves long periods of standing, alternate between sitting, standing and walking when the work allows.
Protect your sleep routine
The same guidance recommends seven to nine hours of good-quality sleep. It also advises keeping consistent bed and wake times. A steady sleep schedule is a clearer starting point than trying to fix every afternoon dip with a short-term boost.
KeepActive's sleep guide explains how to build a more consistent routine. If low energy continues despite enough sleep, or is severe or new, speak with a health professional.
Test one change for a week
Choose one change for the next working week. Set a reminder for a brief mid-morning break, then add an afternoon break if needed. You could instead focus on moving between tasks or keeping the same sleep times.
After one week, keep the change only if it fits your day and helps. Do not use one good day as proof. Persistent or unexplained tiredness can have causes that routine changes will not address.
