This powerful quote serves as a reminder that while life may throw challenges our way, we always have the power to take control of our own journey.

As a busy mum in your 30s or 40s, you might feel overwhelmed by the constant demands of work, family, and life in general, with fatigue becoming your constant companion (you can read more about the real reasons behind your fatigue here. But here’s the truth: you hold the pen. You have the power to rewrite your story, take charge of your energy, and make lasting changes that will transform how you feel every day.

Imagine waking up feeling energised, clear-headed, and ready to face the world—not just surviving, but thriving. Picture moving through your day with a sense of ease and vitality, your body feeling strong and your mind sharp.

For so many of us—especially mums juggling work, kids, and life’s constant demands—it can feel like a distant fantasy. However, what if I told you this could be your reality?

When your primary goal is to improve your energy and recover from fatigue, everything else becomes easier. From tackling your to-do list to being present with your family, energy is the foundation for it all. And the best part? You don’t need dramatic overhauls to make it happen. With just a few small, simple changes—1% improvements each day—you can shift your energy, reclaim your health, and feel like the best version of yourself once more.

This January, let’s embrace this opportunity to rediscover your strength and vitality. Let me take you on a journey—a journey back to balance, energy, and joy. And the best part? You can start today with a holistic approach that addresses the root cause of your fatigue rather than simply masking the symptoms. Just choose one of these 10 quick and effective ways to overcome fatigue and boost your energy. Once you’ve mastered it, move on to another.

Ready to break free from constant fatigue? Download my Energy-Boosting Habits Checklist now and discover simple, effective steps to feel more energised every day.

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Let’s take that pen back into our hands and start rewriting our story, one tiny step at a time. I’m in—are you?

1. Start Your Day with Water – A Simple Way to Beat Fatigue

Picture this: you open your eyes in the morning, feeling the soft warmth of the sun streaming through the window. Instead of reaching for your phone, you roll out of bed and reach for a pint glass of water by your bedside. As you sip, your body wakes up. You can almost feel the water refreshing every cell, clearing away the sleepiness, and preparing you for the day ahead.

Hydration isn’t just about drinking water—it’s your body’s way of recharging. Hydration is essential not just for physical health but for mental clarity and emotional balance. Water helps cleanse your system, boost energy, and improve digestion. However, it’s not just about drinking water; it’s about ensuring your water is high-quality—filtered, mineralised, and free from toxins.

Whenever I forget to drink water or drink too much tea instead, my energy drops. Having struggled with fatigue for years, I am now so in tune with my body that I can recognise these small things that drain or replenish my energy. Water has more power than anything else to restore our energy and health—it’s a great place to start. Tea (even herbal varieties) or any other beverages are not substitutes for water. Focus on drinking enough good-quality water instead (you can read more about it here).

2. Breathe Deeply – Improve Energy Levels Naturally

Now, imagine yourself standing in your living room, eyes closed, just breathing. Slow, deep inhales and long, full exhales. As you breathe in, you fill your lungs with fresh air—air that energises your body. As you exhale, you let go of tension, stress, and fatigue. Each breath feels like a wave of calm washing over your nervous system.

This is more than just taking a few deep breaths; it’s your way of reconnecting with your body, calming your mind, and recharging your energy reserves. Take 5 minutes each day to engage in deep, diaphragmatic breathing. Slow, deep breaths activate your parasympathetic nervous system, allowing your body to relax, regenerate, and recharge. Simple techniques like box breathing or the 4-7-8 method can have a profound impact on your energy levels and mental clarity.

When I’m stressed, I often feel like I have a knot in my tummy. To release it, I combine deep breathing with visualisation. With each inhalation, I imagine a ball of warm light relaxing my body, and with each exhalation, I picture the red knot being pushed out. Depending on how stressed I am, it may take just a few breaths to release or even 10–15 minutes. But it works every single time.

3. Fuel Your Body with Whole Foods – Boost Your Daily Energy

As you move through your day, picture yourself enjoying a delicious meal—one that fuels your body with everything it needs to thrive.

Instead of reaching for quick, processed meals, focus on whole foods like vegetables, fruits, grass-fed meats, wild-caught fish, and healthy fats. This balanced approach will provide your body with the nutrients it needs to feel vibrant and energised. Reducing sugar and refined carbohydrates is also key for stabilising energy throughout the day.

Cooking can feel overwhelming, especially when we’re already stressed and exhausted. But don’t forget that food is medicine. It’s more about replacing quantity with quality. We need less high-quality, nutrient-rich food to nourish our bodies and feel great. Cooking in batches or using a slow cooker is a fantastic way to save time and energy while preparing meals that everyone will enjoy. You can read more about how food can elevate your energy here.

4. Move Your Body – Feel the Energy Flow

Now, imagine stepping outside for a short walk—just 10 minutes in the fresh air. Your legs feel light, your heart begins to beat a little faster, and you can already feel the circulation picking up, sending oxygen and energy to every part of your body. A short walk, a few stretches, or even dancing to your favourite song—this is the secret to keeping your energy high.

Exercise doesn’t have to mean a long, gruelling workout. Instead of focusing on calorie-burning exercises that may leave you even more fatigued, prioritise movement that promotes balance, strength, and relaxation. Incorporate functional exercises such as stretching and mobility, yoga, Pilates, Tai Chi, or gentle strength training into your routine. Choose movements that improve your posture and body mechanics. These can help reduce back pain, enhance your overall strength, and restore your energy.

When you’re feeling exhausted, stressed, and overwhelmed, focus on exercises that replenish your energy rather than drain it. Movement is important, but how you move should depend on how you feel and how well you can recover afterwards. You can read more about it here and here

5. Prioritise Sleep – The Power of Rest for Busy Mums

Now, picture yourself at night. You’ve had a long day, but instead of tossing and turning, you slip into bed feeling at peace. You’ve created a calming environment—a room free from distractions, where the only thing you focus on is rest. Your body understands that when it gets enough sleep, it can heal, recharge, and prepare for tomorrow.

Sleep is non-negotiable for healing and energy restoration. When we’re sleep-deprived, our bodies cannot properly detoxify or repair. Ensure you’re going to bed at a consistent time and following a calming bedtime routine. Dim the lights, avoid screens, and consider using soothing essential oils like lavender to signal your body that it’s time to wind down. Create a sleep sanctuary—cool, dark, and quiet—to encourage deep, restorative sleep.

You can read more about sleep, recovery, and “Me Time” in my blog post here.

6. Stretch and Release Tension – Feel the Freedom in Your Body

You know that feeling when your back is tight, your shoulders ache, and you feel like you just need to stretch? Imagine doing just that—reaching your arms high, gently stretching your back, and feeling the tension melt away. Your body feels looser, lighter, and more energised.

If you struggle with back pain, poor posture and emotional stress are often at the root. Regular, mindful movement—such as slow, controlled stretches, yoga, or simple spinal movements—can help alleviate tension in the back and realign your body. Whether you’re lifting your children or sitting at a desk all day, incorporating daily stretches can maintain spinal health and prevent further injury. Pay attention to your posture throughout the day as well—small adjustments, like keeping your shoulders back, can reduce strain and improve energy levels.

I prefer to focus on just a few muscle groups at a time. At the moment, I stretch my adductors, chest, quads, glutes, and hip flexors every one to two days. It takes around 10 minutes.

7. Say No – Protect Your Energy

As you move through your day, you begin to realise something important: your energy is precious. You’ve learned that saying "no" to things that drain you is an act of self-care, not selfishness. Picture yourself saying "no" to that extra task which would have pushed you over the edge. Instead, you use that time for yourself—to rest, recharge, and protect your wellbeing.

Often, fatigue stems from saying "yes" to too many demands, leaving you depleted. Learn to set boundaries by saying "no" to things that don’t serve you or bring you joy. By respecting both your energy and your time, you not only protect yourself but also show your family the importance of self-care.

By setting boundaries, you create space to recharge and avoid burnout. Protecting your energy is not only necessary but also empowering.

8. Get Outside – Connect with Nature’s Energy

Imagine stepping outside, letting the sunlight warm your skin, and breathing in the fresh air. You can feel the energy of nature flowing through you—quietening your mind and soothing your soul. Whether it’s a quick walk, sitting in your garden, or simply standing outside for a few moments, nature has the power to reset your energy.

Nature helps lower stress, boosts your mood, and recharges your mind. The grounding effect of walking barefoot on grass or soil (known as “earthing”) can also help reduce inflammation and improve your overall health.

Between work and family responsibilities, there isn’t always enough time to get outside for a walk—at least, I don’t have it. As soon as I get home, Dave starts getting ready for work, leaving me alone in the evenings with no one to stay with Freya while she sleeps. So instead, I go for a walk during my lunch break, and once Freya is asleep, I sit on the terrace and look at the stars. I find stargazing very relaxing. What about you—what relaxes you the most?

9. Practise Gratitude – Shift Your Energy

Now, imagine sitting quietly for a moment, reflecting on all the good things in your life. You think about your family, your health, and the simple pleasures that bring you joy. As you focus on gratitude, your body feels lighter, your heart feels full, and your mind shifts from stress to calm.

Gratitude is a powerful tool for boosting your energy. It reminds you of the abundance in your life, reducing stress and helping you feel more connected and positive.

Emotional and spiritual well-being are just as important as physical health. Set aside time for activities that nurture your spirit—whether that’s prayer, meditation, journalling, or quiet reflection. Connecting with your inner self helps you release stress and tap into a deeper well of energy. Even just 10 minutes a day of reflection or gratitude can help you regain balance and peace.

Journalling is a simple yet powerful tool. Writing down what you’re grateful for can clear your head before bed. Instead of listing everything that happened, focus on the positives—write about what you did well and what makes you proud, rather than what went wrong. This process can also help you discover what’s holding you back or aid in healing past traumas.

10. Take Time for Yourself – Daily Routine For More Energy

Finally, picture yourself taking a few minutes purely for self-care—maybe it’s a warm bath, reading a book, or simply sitting in silence. In this moment, you give yourself permission to rest. You realise that this time is an investment in your energy, your health, and your happiness.

When you take time for yourself, you replenish your spirit. You fill your cup so that you can pour more love, energy, and attention into everything else in your life. It’s a simple act, but it makes a huge difference.

I dance and meditate every evening. It takes about 15 minutes, but it puts a smile on my face every single time.

A Life with More Energy Awaits

Now, imagine your life brimming with energy, balance, and vitality—fully within your reach. By embracing these 10 simple steps, you begin a journey that can free you from constant fatigue.

Remember, fatigue, stress, and overwhelm do not have to define your year. By taking a holistic approach to your wellbeing, you target not just the symptoms but also the root causes of your fatigue. True health involves nurturing your mind, body, and spirit together. When you tend to each of these aspects, you open the door to more energy, vitality, and joy in 2025 and beyond.

The small changes you make today pave the way for transformative results tomorrow. Start with just one or two tips, stay consistent, and above all, be kind to yourself. Before long, you’ll find yourself feeling more energised, calm, and confident—ready to take on whatever life has in store. Trust in your ability to reclaim your health, and embrace the energised life you deserve.

Overcome fatigue and boost your energy: download your free Energy-Boosting Habits Checklist, crafted specifically for busy, working mums