Fatigued or Burnt-Out? 5 Quick Recharge Hacks to Try

Hey Friend!

Are you feeling fatigued and needing a recharge? The exhaustion is settling in and you’re feeling tired working on your business. Lately, I noticed a lot of online business owners feeling burnt out and you may be too. You are looking for the joy, the spark, and energy inside the business journey, but you can’t find it. Don’t worry. I have five recharge hacks that I live by and I truly lean on when I find myself in that fatigued state of mind. Let’s level up your energy and recharge your motivation to keep running the race He put before you.  

1. Get More Sleep

It’s important to recognize that when we are tired, there are some very obvious things we are probably overdoing or underdoing. We can minimize fatigue by getting more sleep. Yes, it’s obvious but it’s necessary. How much sleep are you getting every night? Is it good quality sleep?  Psalm 4:8 says, “In peace, I will both lie down and sleep; for you alone, O LORD, make me dwell in safety.”

The Bible tells us to sleep in peace. Are you? When I find myself having those rough mornings, it’s because I’m up late on my phone and not going to bed on time. It’s because I’m letting my mind wander in fearful places. We have to prioritize sleep. This is so critically important for resetting the body and showing up focused the next day. When we don’t get enough sleep, we are hurting our productivity. 

Staggering Statistics about Sleep

According to The American Academy of Sleep Medicine, “Getting adequate sleep improves cognitive function by up to 30%, enhancing our attention or memory and our decision-making.

The Sleep Health Foundation says, “Quality sleep produces emotional reactivity by 40% leading to better mood regulation and a higher emotional resilience.

The National Foundation also says “Proper sleep lowers the risk of chronic diseases like obesity and diabetes by 50%.”. 

Harvard says, “Sleep boosts learning retention by 40%, enhancing your skill acquisition, which is crucial for effective learning and performance improvement.”

The Centers for Disease Control and Prevention says, “Insufficient sleep increases the risk of by 70%, impairing reaction time, coordination and decision-making.” 

I wonder if the reason that we are feeling that burnout, that heavy fatigue feeling and the inability to focus is simply due to our poor sleep habits. Take the time to track your sleep patterns for the next couple of days and make an intentional decision to form healthy habits around getting good quality sleep. What is one thing you can do to improve your sleep that’s going to immediately affect the way that you are feeling and give you that recharge that you need?

2. Get Regular Exercise

If you are feeling fatigued, lacking motivation, and overall burnt out, you need to start making a change now. One of the changes you need to make is around your fitness habits. Make one small decision this week to commit to working out more. Start doing three workouts a week. Whether that’s CrossFit, weight lifting, or mountain bike riding, just pick something that you are going to be consistent with. What workout are you going to choose? It just has to be a small thing that you are consistently committing to.

It’s really important that we consistently cultivate disciplines in our lives that become second nature.  The most amazing feeling occurs when we get to that point where we don’t have to try and we don’t have to think about it all the time. It’s something that we do automatically.  It’s who we become. This is what’s going to eliminate that really long season of burnout and fatigue.

3. Managing Stress Levels

The third thing that gets you out of this feeling of fatigue and burnout is managing stress levels. We have to lower stress hormones and become more resilient to our stressors. The American Institute of Stress says, “77% of people experience physical symptoms caused by stress such as fatigue, headaches, and muscle tension. Chronic stress can increase the risk of developing anxiety disorders by up to 250%. Workplace stress accounts for up to 190 billion in annual healthcare costs. The National Safety Council says, “Over 40% of adults report feeling excessively fatigued during the day. These statistics are showing us that it is critically important to pay attention to sleep, exercise, and stress. Having good habits in place around these three areas will help to improve the way we function, minimize fatigue, and give us the recharge we need every day. 

Find the Root Cause of Your Stress

Take some time to think and pray over what the root cause of your stress is. Ask God to take the burden off of you. A lot of the stress that we create is self-induced. When you get stressed, ask yourself what you can control in that situation. Is it asking for help, changing the environment, or something else? But whatever it is that you decide to change, take baby steps in the right direction. Choose one thing you can control and work on improving that first. Once that feels more natural to you, uplevel and change the next thing to help make the situation less stressful. 

We have the rest of our lives to become the best version of ourselves. We often set unrealistic expectations on ourselves and when we don’t meet those expectations, we feel like a failure. But the reality is, we didn’t set up a roadmap that led us to an attainable outcome in the first place. We need a roadmap to take us on the path of consistency. This is what helps reduce the stress and fatigue.

4. Audit Your Goals and Boundaries

I want you to audit your goals and your boundaries to help reduce fatigue and recharge your frame of mind.  Proverbs 16:3 says, “Commit your actions to the Lord and your plans will succeed.” The Bible doesn’t say, “Commit your actions to yourself and hustle every single day.” We would get completely burnt out. We need to set boundaries and have a work-life balance that works. Take the time now to audit the next couple of weeks of your calendar. What is on your calendar right now? Is it time to start saying no to some things? You may need to readjust your priorities in life. Create work blocks within your schedule. 

Think about where you want to be one year from now and realign your goals to match your priorities. Instead of modeling someone else’s lifestyle, model the lifestyle that God has for you. Focus on doing the things that God called you to do for the Kingdom.

Commit Your Actions to the Lord

You can spend your time learning, but when are you taking action? What are the actions that you need to be taking in your life and business? Build the plan, set boundaries and realistic goals. And then commit your actions to the Lord and your plans will succeed. I like to set those BHAG (Big Hairy Audacious Goals), then break them down into small steps. I create work blocks around my schedule and make sure I say “No” to things that aren’t as important and “Yes” to the important things. Ultimately we are building the life that God has for us.

5. Get Rest

The fifth recharge hack I have comes from Matthew 11:28 says, “Come to me, all you who are weary and carry heavy burdens, and I will give you rest”. You have to rest, my friend! When we think of recharging and getting rest, do not think of it as a massive step toward revitalization. Instead, it can be a simple self-care routine, such as taking a bath, going to bed early, or a stress management technique. 

We are called as Christians to rest if we’re fatigued, burnt out, overly exhausted and tired. When was the last time you took a break? When was the last time you had a sabbath? Have you been on a retreat or getaway recently? Whatever you decide, it doesn’t necessarily have to cost money. It could be as simple as hiding your phone for 24 hours or taking a hike. It’s important to rest our brains since they are so overly stimulated day after day. We are not to live our lives being overstimulated by all the distractions of the world, but rather to find rest and peace in Him. We are called to follow our Shepherd, to cast our burdens, and to not bear everything ourselves.

Getting Away from Distraction and Noise

The constant stimulation we receive from our phones forces us to make constant decisions, which leads to fatigue and burnout. Take a long rest and recharge. Get away from the distractions and the noise and decrease the fatigue that is building up inside you. You can do a full recharge or take mini rests within your day every couple of hours. Take a walk but don’t take the tech. You can even create a work sabbath where you choose to not work during a certain period of time. Instead, choose to do some form of rest. Some examples of rest include:

• Sabbath
• Women retreats
• Camping trip
• Relaxing in nature
• Light activity outside
• Putting away your phone for a block of time
• Taking a bath
• Any form of self-care
• Taking a nap

There are so many more ideas, but this is just a short list to get you thinking. The most important thing is that you feel recharged when it’s over. 

Recharge Hacks You Need When Feeling Fatigued

The 5 recharge hacks to try if you are feeling fatigued are:

1. Get more sleep
2. Exercise
3. Manage your stress
4. Audit your goals and boundaries
5. Get rest

I would love for you to connect with us over in our free community. You can pop your thoughts and questions over there. Plus, I have a lot of resources to help you in your online business including courses and programs. A great place to start is by watching my free workshop. No matter where you are in your online business journey, there is a solution to get you to that next right step. I would love to be your Coach, mentor, and friend through the process. You can find more information here.

I pray this blesses you!

Xo,

Stef

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