# Article No. 251120
**Total Word Count:** 4000
**Published:** Every Thursday at 21:30
Welcome to read on time!
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## Introduction
It’s the end of the year again, and many of you may be in a particularly busy period at work.
Being busy can be good — but **don’t push yourself too hard**. Managing stress and avoiding the overtaxing of both your body and mind is crucial; otherwise, the personal cost simply isn’t worth it.
Today’s focus is on **how to eliminate fatigue**.
For most people, “rest” means taking a nap, sleeping in, watching shows, scrolling feeds, or lying still. In other words: **stealing breaks amidst busyness**, putting work aside, and doing nothing to recover energy.
That’s partially correct — but **different types of fatigue require different solutions**.
To choose the right approach for yourself, you first need to **identify the type of fatigue you’re experiencing**. This guide will help you pinpoint the cause and offer targeted strategies.
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## 1. Lack of Sleep
Many people recognize this scenario:
You wake up already feeling drained, mentally foggy, and “rusted out” — classic signs of **sleep deprivation**.
### Why Sleep Matters
- Sleep is a *dynamic equilibrium*: it prunes useless neural connections, consolidates memories, removes brain waste, and maintains healthy stability.
- Sleep loss disrupts this balance, leading to instability that impacts **memory, mood, cognition, stress response, anxiety, and fear**.
### Signs You’re Sleep-Deprived
1. **Alarm dependency:** Ideally, you should wake naturally around your target time. Always needing an alarm usually indicates insufficient sleep.
2. **Daytime drowsiness:** Lying back in a quiet environment for 15 minutes and drifting off is a strong signal.
3. **Mental “shutdowns”:** Slowed thinking, sudden forgetfulness, and mental blanks are red flags.
### Practical Solutions
- **Shift your sleep schedule** seriously.
- Increase **morning daylight exposure** (walk part of your commute in sunlight).
- Avoid electronics before bed.
- Engage in **calming habits**: warm milk, foot soaking, soft music, pleasant reading.
- Keep your sleeping space **dark and quiet**.
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## 2. Attention Fatigue
### Understanding the Cycle
After work, you plan to learn something new — but entertainment distracts you.
You vow to change, start strong, and quickly revert to old habits.
This isn’t always about **lacking willpower** — prolonged focus can chemically reduce self-control.
A 2022 study found prolonged concentration causes **glutamate build-up in the lateral prefrontal cortex**, impairing judgment and biasing decisions toward **short-term rewards**.
### Breaking the Pattern
- **Put down your devices** when you feel drained.
- Change environment and **relax both body and mind**.
- Go for a walk or sit quietly.
- Spend time in nature for effective attention restoration.
- Focus on sensory input: listen, smell, touch — avoid analysis or judgment.
- Watch **calm, immersive visuals** for mental relief.
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## 3. Trivial Stress
Sometimes you’re not under heavy workload, yet you still feel exhausted — an indication of **emotional burnout** caused by micro-stresses.
### Sources of Micro-Stress
- Continuous communication and confirmations.
- Tracking miscellaneous information.
- Endless trivial judgments.
- Anticipating numerous minor events.
These occupy large portions of your mental **background processing** capacity, leaving little for important tasks.
### Solution: Write It Down
- **Express everything**—views, complaints, feelings—just to yourself.
- No need for structure or polish; authenticity is key.
- Use **paper, phone, or computer** — whichever you have.
- Vent regularly; set specific times to unload mental clutter.
Result: Background stress fades, your mind feels lighter, and you regain clarity.
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## 4. Lack of Physical Activity
### Common Misconception
Physical activity doesn’t only add tiredness — it prevents fatigue.
Long hours sitting are biologically unnatural and can cause health problems.
### Why Sitting Wears You Down
1. **Unused muscles weaken:** This lowers your brain’s confidence in your physical capability.
2. **Overused muscles strain:** Poor posture exacerbates fatigue.
3. **Low-demand signal:** The brain reduces energy output, making you feel sluggish.
### Staying Active
- Avoid long sedentary stretches: change posture, stand, and move.
- Integrate micro-exercises: fetch water, stretch, take stairs, jog in place.
- Distributing movement throughout the day lowers the barrier to activity.
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## 5. Lack of Anticipation
### The Power of Looking Forward
Daily life without novelty causes **psychological fatigue**. Without anticipation, energy and enthusiasm decline.
### Recharge With Rewards
Unexpected happy events — bonuses, awards, opportunities — instantly re-energize you.
This works because rewards signal abundance and capability, increasing your “power output.”
### How to Build Anticipation
- Ask yourself:
- What makes me happy?
- What do I want most?
- How would I spend my freedom and resources now?
- Plan and add these rewards into your **calendar**, from weeks to months ahead.
- When tired, review your plan and imagine the events.
Anticipation counters monotony and rekindles passion.
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## References
1. Wiehler, A., Branzoli, F., Adanyeguh, I., Mochel, F., & Pessiglione, M. (2022). *A neuro-metabolic account of why daylong cognitive work alters the control of economic decisions.* Current Biology, 0(0).
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## Final Thoughts
In managing fatigue, balancing mental, physical, and emotional care is essential.
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Think of this as not only a productivity tool, but also a source of creative energy in your routine.
