After suffering a sleepless night myself recently, I was compelled to add a lesson on how to cope with exhaustion to my new Working Mum’s Toolkit course: after all, so many parents are coping with broken sleep every single day, whether it be due to children waking in the night or not being able to switch off after hectic days.
Getting through the day after a sleepless night takes some consideration: you’ll immediately be tempted to rely on quick fixes – an extra coffee, or three; a snatched chocolate bar; grazing on endless carbs – but these can be the things that make you feel worse in the long run.
So, what should you do when you’re feeling exhausted and fatigued? Here are just a few pointers to help you through the day:
Food
Today is going to be tricky on the food front, it’s likely you are going to be craving sugar and carbs. When you have sugar or white carbs, your insulin is going to spike, and then you will feel a massive drop that will make you feel more tired. Instead, eat proteins and fats to keep your energy up: this could be scrambled eggs, avocado, a big handful of nuts (brazil, almonds and walnuts are ideal), greek yoghurt with nuts, blueberries and a little honey.
Caffeine
You may be reaching for the caffeine today – but avoid energy drinks altogether as they don’t have the best things in them. Instead have one or two cups of black coffee or tea – if you typically add sugar, try to bring that down. Have all of your coffee before midday, as it can stay in your system for 12 hours – if you are waking in the night, your body could still be breaking down that caffeine. Stop any caffeinated tea after 3pm at the very latest.
Meditation
I regularly meditate as it tops up your sleep bank. Right now, as a parent, you might be sleep deprived – many of you may have accumulated sleep deprivation. Try doing a 10-20 min meditation every day – you may think you don’t have time, but trust me, it will make you more productive and will help you take on the day with ease. If you need guidance, try the Insight Timer app.
Workload
With work today, things may feel difficult or draining so try to shift your day around in terms of what you had planned to do.
- Focus on easier tasks if you can. Do some admin, do your expenses, sit in a meeting and don’t feel you have to hold the fort on everything. Make things simpler for yourself.
- You may find that you can’t be your most articulate in meetings, but don’t think that the world is going to come crashing down – you may be surprised how well you can pull yourself together.
- Try to focus on one thing: if you have lots of tabs open in your computer, or Slack and Teams, close most of those windows, so you can focus on one tab at a time and work through things one by one.
Evening
Once you get home, and you’ve collected your children from school/childcare, try to switch off from work. Please don’t be a martyr and say you have to work later: is anything that urgent that it must be done tonight? If you log back on to work, or anything that will overload your sensory system, then it will be even harder for you to switch off – your adrenal system will keep firing up and you will feel more awake again.
Wind down
Start to wind down early. Instead of watching TV or scrolling instagram, do some light stretching, perhaps go for a short walk (10-15 mins) to help you wind down slowly, take a bath, or read a book. Put yourself to bed early and give yourself permission to rest. Don’t get a second wind of energy – focus on getting deep nourishing rest.
I hope these might help. Exhaustion is so challenging, and often very hard to vocalise at work, when we feel colleagues may not understand or we fear showing weakness. Please be kind to yourself and look for ways to make life simpler where you can.
The Working Mums Toolkit: Balance Work, Motherhood and You
Being a working parent is relentless, exhausting and overwhelming: there’s so much about being a working mother that no-one tells you… or a guidebook on how to do it. That’s why I created my new course – The Working Mums Toolkit – to help working parents navigate the juggle of balancing careers and home life (plus much more, click here to find out more).
The course is currently available at a launch price of £37 – the price will double post launch. Sign up now and learn how to be less exhausted, have less Mum guilt, more boundaries and confidence. Over 30 tools and resources with mini audio, videos & checklists.
Follow me on Instagram for daily advice, guidance and tips.
Happy 5th Birthday to my darling boy who made me a Mummy. I couldn’t have imagined how much fun (or exhausting) it would be 💕
Happy 5th Birthday to my darling boy who made me a Mummy. I couldn’t have imagined how much fun (or exhausting) it would be 💕
Are any nodding at any of these?
If you are being overlooked at work, very likely you need to work on boosting your own visibility.
Never fear of coming across arrogant or too big for your boots. Learn to articulate your strengths and share the work you do. Loudly.
The Working Mum`s toolkit is full of confidence boosting, imposter busting, boundary setting tools – and it`s only £37. Download your kit today.
Olivia
#workfromhomemum #workfromhomeonline #workfromwhereever #PersonalBrandingTips #PersonalBrandingExpert #PersonalBranding101 #LifeOfAWorkingMum #MumInBusiness #WorkingMumLife #UKMums #MumsBossUK #HerBusiness #MotherhoodGoals #UKMumSquad #MoreThanAMum
Are any nodding at any of these?
If you are being overlooked at work, very likely you need to work on boosting your own visibility.
Never fear of coming across arrogant or too big for your boots. Learn to articulate your strengths and share the work you do. Loudly.
The Working Mum`s toolkit is full of confidence boosting, imposter busting, boundary setting tools – and it`s only £37. Download your kit today.
Olivia
#workfromhomemum #workfromhomeonline #workfromwhereever #PersonalBrandingTips #PersonalBrandingExpert #PersonalBranding101 #LifeOfAWorkingMum #MumInBusiness #WorkingMumLife #UKMums #MumsBossUK #HerBusiness #MotherhoodGoals #UKMumSquad #MoreThanAMum
Some of the responses and objections you`ll hear around the topic of flexible work.
I`ve heard them all.
Decide what is the ideal flexible working scenario that you would like. Don’t worry about what your colleagues have negotiated, what your boss might say or what your HR team recently announced.
Start with you, then work out how you are going to negotiate it.
I’ve worked with many women on negotiating flexibility, including in a group coaching setting. This is always the first step and the easiest to overlook. You want to be able to describe your ideal scenario in one sentence. I’ve heard many complex flexible work patterns and you’re making it hard for your employer to say yes – make it easy!
Send me a DM if you would like help to negotiate your flexible working request. Olivia x
#compressedworkweek #compressedworkschedule #condensedhours #flexibleworking #flexiblework #flexappeal #WomenSupportingOtherWomen #lifeofaworkingmum #mumguilt #mumguiltisreal #workingmumlife #workingmumsrock #workingmumslife #fulltimemum #MotherToMother #MumToMum #MumsThatBoss
Some of the responses and objections you`ll hear around the topic of flexible work.
I`ve heard them all.
Decide what is the ideal flexible working scenario that you would like. Don’t worry about what your colleagues have negotiated, what your boss might say or what your HR team recently announced.
Start with you, then work out how you are going to negotiate it.
I’ve worked with many women on negotiating flexibility, including in a group coaching setting. This is always the first step and the easiest to overlook. You want to be able to describe your ideal scenario in one sentence. I’ve heard many complex flexible work patterns and you’re making it hard for your employer to say yes – make it easy!
Send me a DM if you would like help to negotiate your flexible working request. Olivia x
#compressedworkweek #compressedworkschedule #condensedhours #flexibleworking #flexiblework #flexappeal #WomenSupportingOtherWomen #lifeofaworkingmum #mumguilt #mumguiltisreal #workingmumlife #workingmumsrock #workingmumslife #fulltimemum #MotherToMother #MumToMum #MumsThatBoss
People who have anxiety are more likely to struggle with imposter and vice versa, so tackle one and the other may ease.
Do you find your anxiety is worse when you`re experiencing a rise in your imposter?
#impostersyndrome #impostersyndromeisreal#comparisonfree #innercriticbegone #ComparisonFree #AnxietyHelp #AnxietyTips #AnxietyManagement #AnxietyFree #dreamjobs #careersuccess #womenempoweringwomen #womenatwork #corporatewomen #corporatemum #corporatemumstyle #hrmanager #seniormanager #leaderscreateleaders #leadersoftomorrow #leadershipgoals
People who have anxiety are more likely to struggle with imposter and vice versa, so tackle one and the other may ease.
Do you find your anxiety is worse when you`re experiencing a rise in your imposter?
#impostersyndrome #impostersyndromeisreal#comparisonfree #innercriticbegone #ComparisonFree #AnxietyHelp #AnxietyTips #AnxietyManagement #AnxietyFree #dreamjobs #careersuccess #womenempoweringwomen #womenatwork #corporatewomen #corporatemum #corporatemumstyle #hrmanager #seniormanager #leaderscreateleaders #leadersoftomorrow #leadershipgoals
Such good questions were asked from the audience when I recently delivered my imposter speech to a corporate group.
This was one of those questions together with my response.
Do you ever wonder this too?
➡️ Head to thewomensvault.com for tools to beat your imposter.
Olivia
#impostersyndrome #impostersyndromeisreal#comparisonfree #innercriticbegone #ComparisonFree #BeBraveBeYou #ConfidenceIsContagious #ShowUpStandOut #ConfidenceCreator #ConfidenceInsideOut #ConfidenceBuilding #BuildYourConfidence #WisdomWithin #WorkingMumLife #CareerCoaching #CareerPath
Such good questions were asked from the audience when I recently delivered my imposter speech to a corporate group.
This was one of those questions together with my response.
Do you ever wonder this too?
➡️ Head to thewomensvault.com for tools to beat your imposter.
Olivia
#impostersyndrome #impostersyndromeisreal#comparisonfree #innercriticbegone #ComparisonFree #BeBraveBeYou #ConfidenceIsContagious #ShowUpStandOut #ConfidenceCreator #ConfidenceInsideOut #ConfidenceBuilding #BuildYourConfidence #WisdomWithin #WorkingMumLife #CareerCoaching #CareerPath
Feeling overwhelmed by life and work?
I`ve seen a lot of exhausted, overwhelmed and burnt out women in my coaching practice.
So if you`re feeling this way too, here are some things to help, which are simple and achievable:
💙 Go for a 20min walk without your phone and only housekeys at any time of the day to process what`s on your mind. You`ll be able to take a step back, see things more objectively and the exercise will help to lower your stress levels + regulate breathing.
💙 Try a 10min Yoga Nidra – there`s lots on YouTube.
💙 Have micro breaks away from your computer every hour – even 30 seconds to close your eyes will make a difference how you feel.
💙 Set boundaries – does that document need to be done tonight, or or re-worked again to make it perfect? Take the pressure off, give yourself a break from work, enjoy your evening and you`ll feel so much more energised and productive the next day.
💙 Book a babysitter for exercise/relaxation – my husband and I recently booked a babysitter, went for a long walk and a drink at a pub. We felt so replenished afterwards.
💙 Learn to say no and prioritise your own rest.
What will you try? Hit reply and let me know.
#lifeofaworkingmum #mumguilt #mumguiltisreal #workingmumlife #workingmumsrock #workingmumslife #BoundariesAreHealthy #HealthyBoundaries #SettingBoundaries #BoundariesAreBeautiful #burnoutprevention #selfworthiseverything #stressmanagementtips #newhabitsnewresults #mentalexhaustion #UKBusinessWomen #WomenInLeadership #WomenInLeadershipRoles #CorporateWomen #9ToThrive #BusinessCoachForWomen #InspiringWomenToday #PlanningForSuccess #LeadershipGoals #WorkWomen #femaleceo
Feeling overwhelmed by life and work?
I`ve seen a lot of exhausted, overwhelmed and burnt out women in my coaching practice.
So if you`re feeling this way too, here are some things to help, which are simple and achievable:
💙 Go for a 20min walk without your phone and only housekeys at any time of the day to process what`s on your mind. You`ll be able to take a step back, see things more objectively and the exercise will help to lower your stress levels + regulate breathing.
💙 Try a 10min Yoga Nidra – there`s lots on YouTube.
💙 Have micro breaks away from your computer every hour – even 30 seconds to close your eyes will make a difference how you feel.
💙 Set boundaries – does that document need to be done tonight, or or re-worked again to make it perfect? Take the pressure off, give yourself a break from work, enjoy your evening and you`ll feel so much more energised and productive the next day.
💙 Book a babysitter for exercise/relaxation – my husband and I recently booked a babysitter, went for a long walk and a drink at a pub. We felt so replenished afterwards.
💙 Learn to say no and prioritise your own rest.
What will you try? Hit reply and let me know.
#lifeofaworkingmum #mumguilt #mumguiltisreal #workingmumlife #workingmumsrock #workingmumslife #BoundariesAreHealthy #HealthyBoundaries #SettingBoundaries #BoundariesAreBeautiful #burnoutprevention #selfworthiseverything #stressmanagementtips #newhabitsnewresults #mentalexhaustion #UKBusinessWomen #WomenInLeadership #WomenInLeadershipRoles #CorporateWomen #9ToThrive #BusinessCoachForWomen #InspiringWomenToday #PlanningForSuccess #LeadershipGoals #WorkWomen #femaleceo
How can we boost confidence at work?
● Believe that you are worthy of request
● Affirmations
● Visualisations
● Preparedness
Many of the highest regarded leaders use these techniques to reach positive outcomes and maintain their own confidence.
Will you have a go?
#BeBraveBeYou #ConfidenceIsContagious #ShowUpStandOut #ConfidenceCreator #ConfidenceInsideOut #ConfidenceBuilding #BuildYourConfidence #WisdomWithin #CareerSuccess #ConfidenceAtWork #ValueYourselfFirst #affirmationsforwomen #businessaffirmations #selftalkmatters #habitsforlife #GetUnstuck #CareerGuidance #CareerPlanning
How can we boost confidence at work?
● Believe that you are worthy of request
● Affirmations
● Visualisations
● Preparedness
Many of the highest regarded leaders use these techniques to reach positive outcomes and maintain their own confidence.
Will you have a go?
#BeBraveBeYou #ConfidenceIsContagious #ShowUpStandOut #ConfidenceCreator #ConfidenceInsideOut #ConfidenceBuilding #BuildYourConfidence #WisdomWithin #CareerSuccess #ConfidenceAtWork #ValueYourselfFirst #affirmationsforwomen #businessaffirmations #selftalkmatters #habitsforlife #GetUnstuck #CareerGuidance #CareerPlanning
A Global Deloitte Report of 5,000 women found that Women in leadership are significantly more likely than male leaders to leave their jobs because they want more flexibility or because they want to work for a company that is more committed to employee well-being.
Flexible work practises are essential. More support is needed.
If you need help in preparing your flexible work negotiation, please do get in touch. I`ve helped numerous Women secure the working hours they need to support their careers and family life.
Olivia
#compressedworkweek #compressedworkschedule #condensedhours #flexibleworking #flexiblework #flexappeal #workingparents #workingmums
A Global Deloitte Report of 5,000 women found that Women in leadership are significantly more likely than male leaders to leave their jobs because they want more flexibility or because they want to work for a company that is more committed to employee well-being.
Flexible work practises are essential. More support is needed.
If you need help in preparing your flexible work negotiation, please do get in touch. I`ve helped numerous Women secure the working hours they need to support their careers and family life.
Olivia
#compressedworkweek #compressedworkschedule #condensedhours #flexibleworking #flexiblework #flexappeal #workingparents #workingmums
