Tiredness doesn’t always wait for a convenient moment—it hits at 3 p.m. when your to-do list is still growing, or during a conversation you can’t mentally hang onto. Sometimes it’s the result of poor sleep, and other times it creeps in from stress, diet, or simply being human. While long-term rest is the real fix, there are small things you can do in the moment to perk yourself up without forcing it. These tips aren’t miracle cures, by any means, but they can help you push through the slump without feeling like you’re dragging your brain through wet cement.
1. Get up and move (even for two minutes).
When tiredness hits hard, the last thing you want to do is get up, but moving your body is often exactly what you need. A short walk, some light stretching, or even a lap around your home can increase blood flow and trigger a quick energy boost. Burning calories isn’t the point here. It’s about shaking off that foggy stillness that makes everything feel ten times harder. Even a few minutes of gentle movement can wake your body up more than another scroll through your phone.
2. Splash your face with cold water.
It sounds basic, but there’s a reason it works. Cold water can jolt your nervous system just enough to snap you out of a sluggish state. It’s a small shock to the system—in a good way. If you’re really fading, hold your hands under cold running water or press a cool flannel to the back of your neck. It’s a simple trick, but it can genuinely help you reset when your body feels like it’s shutting down.
3. Eat something with protein or healthy fat.
When your energy dips, it’s easy to reach for sugar or caffeine, but those quick fixes often lead to another crash. A small snack with protein or fat—like a boiled egg, a few nuts, or some hummus and crackers—can give you more stable energy. These foods fuel your body more evenly and help you avoid that rollercoaster feeling. You don’t need a full meal—just something that tells your body, “Hey, we’ve got fuel incoming.”
4. Step outside if you can.
Natural light is one of the best ways to regulate your body clock and improve alertness. Even a five-minute stroll in the daylight can do more than an espresso shot when your eyelids start drooping. If you’re stuck indoors, try opening a window or standing near some sunlight. That tiny dose of outdoor time—plus the change of scenery—can break the cycle of drowsiness and reorient your focus.
5. Do something that uses your hands.
If your brain is tired, but you can’t afford to zone out, try switching to a simple physical task—tidying a drawer, doodling, or folding laundry. It gives your mind a break while still keeping you in motion. Manual tasks often require just enough focus to re-engage your attention without burning you out further. It’s a gentle transition from mental fatigue to something that feels active but doable.
6. Sip water, especially if you’ve forgotten to.
Dehydration can sneakily mimic tiredness. If your head feels heavy and your energy’s dipping, there’s a decent chance you just haven’t had enough water. A big glass of cold water can help rehydrate and lift that fog. It won’t magically make you feel rested, but it can help your body function more smoothly, and that often means a noticeable change in how alert you feel.
7. Try the 20-minute power nap, but set an alarm.
If you have the option to nap, a 15–20 minute reset can work wonders. Any longer and you risk falling into deeper sleep stages, which makes waking up feel even worse. This short burst is enough to refresh your brain without sending you into full-on grogginess. Done right, a nap can leave you feeling like you’ve hit the reset button on your entire day.
8. Switch tasks, even briefly.
Sometimes, tiredness comes from monotony. If you’ve been doing the same thing for hours, your brain starts tuning out. Switching to a different (preferably easier or more engaging) task can help break that mental slump. You don’t need to abandon your whole day—just shift gears. Even replying to a message or reading something light can wake your brain up enough to tackle your next focus block.
9. Take ten deep breaths.
This one might feel too simple to matter—but it works. Deep, intentional breathing can help increase oxygen flow and reduce that dragging, heavy feeling that often comes with fatigue. It’s especially helpful when you’re mentally tired but physically restless. A few rounds of slow breathing can help you reconnect to your body, calm racing thoughts, and make things feel more manageable.
10. Put on energising music.
Music has a way of changing the atmosphere—not just around you, but in your own head. If you’re flagging, a playlist that’s upbeat (without being overwhelming) can give you a second wind. It doesn’t need to be loud or fast—just something that lifts your mood and rhythm. Even quietly playing a song that makes you feel alert can be enough to shake off that sleepwalking feeling.
11. Laugh, even if it’s forced at first.
Laughter naturally boosts dopamine and energy. Whether it’s a meme, a silly video, or a joke with a friend, anything that makes you smile gives your body a little jolt of life again. Sometimes you have to fake a bit of energy to get real energy going. A chuckle might feel small, but it’s a powerful reset when you’re sinking into that “too tired to function” zone.
12. Set a mini goal and crush it.
When you’re tired, everything feels like too much. However, giving yourself one tiny, doable goal—like sending one email or putting away one pile of stuff—can create momentum and a small mental reward. That quick hit of accomplishment often gives you just enough of a boost to keep going. It turns “I can’t do anything” into “Okay, maybe I can do this next bit.”
13. Know when to stop pushing.
Sometimes, you’re tired because your body is waving the white flag, and the kindest, most productive thing you can do is actually stop. Frustration builds when we ignore exhaustion and try to force more out of ourselves. If you’ve tried the tricks and still feel flattened, it might be time to rest properly. Rest isn’t laziness—it’s maintenance. And ignoring it usually backfires harder later on.
