6 Ways to Feel Less Tired After a Long Workday

PUSH Health - Volume 6, Issue 1

Even if your job isn't physically demanding, it can still leave you feeling drained. The mental focus, social interaction, and constant decision-making required throughout the day can lead to severe fatigue. While it's normal to feel a dip in energy after work, consistently pushing through exhaustion can snowball into chronic fatigue or burnout.

The good news? There are low-effort, research-supported strategies that can help you feel more refreshed before, during, and after your workday. Here are six practical ways to manage your energy more effectively and bounce back from work-related tiredness.

1. Power Down with Purpose

Establishing a clear boundary between your work and personal time can help you mentally disconnect and recover. A consistent end-of-day ritual—such as changing your clothes, taking a short walk, or journaling—acts as a signal to your brain that it's time to shift gears. Over time, this routine can help lower stress and support better relaxation in the evenings.

2. Pause to Recharge

Frequent, short breaks throughout the day can do more for your energy levels than one long lunch. Even five minutes away from your screen or taking a quick walk outside can refresh your mind. Setting a reminder to pause regularly helps regulate your energy output and can lead to improved focus throughout the day.

3. Map Your Energy Flow

Instead of trying to power through your to-do list on autopilot, observe how different tasks affect your energy. Categorize tasks into high, medium, and low energy demands, and plan your schedule based on how you feel that morning. Aligning your workflow with your natural energy rhythms can help you stay productive without overextending yourself.

4. Fuel Up with Connection

Even brief, casual interactions with colleagues can give you a mental lift. Connecting with others, whether through virtual chats, shared breaks, or lunch with a coworker, can help release stress and reenergize your mood. Fostering workplace relationships supports emotional well-being and helps mitigate isolation-related fatigue.

5. Move to Unwind

After a long workday, a little movement can go a long way. Gentle activities, such as stretching, walking, or a low-intensity workout, can help reduce tension and restore mental clarity. The goal isn't to exhaust yourself further but to reset your body and mind in a way that feels restorative, not depleting.

6. Step Into the Light

Spending time outside after work, especially in natural light, can help reset your internal clock and improve both your energy in the evening and your sleep quality later. Fresh air and daylight exposure support a balanced circadian rhythm, making it easier to unwind at night and feel more alert the next day.