Feeling Exhausted by Midday? 5 Easy Tips to Stay Energised Without Caffeine
As an executive mum, your mornings start early, getting the kids ready, managing the chaos, and diving straight into back-to-back meetings. By midday, exhaustion hits hard. You maybe grabbing that second or third cup of coffee, hoping it will power you through the afternoon, but instead, you feel sluggish, foggy, and drained. Caffeine may give you a temporary boost, but it doesn’t address the root cause of your energy crash. In this blog lets discuss how you can recharge naturally without relying on endless cups of coffee or energy drinks, even if you're struggling with midday fatigue, poor posture and stress

For executive mums, energy crashes aren’t just about lack of sleep. The way you sit, move, and manage stress throughout the day plays a huge role in how energised you feel. Here’s why:

Poor Posture and Sluggish CirculationSlouching at your desk can lead to muscle tension, headachesbrain fog and fatigue.

Adrenal Fatigue and Stress Overload: High-stress levels and over-reliance on caffeine push your adrenal glands into overdrive, leaving you drained and tired.

Shallow Breathing and Low Oxygen Intake:  When you sit hunched over, your breathing becomes shallow, minimally yet still reducing oxygen to your brain and muscles. Even this minimal reduction can add up over the weeks and months and lead to fatigue and brain fog. 

Dehydration and Blood Sugar Spikes: Skipping meals or not drinking enough water during your busy schedule leads to energy dips and brain fog.

Here are some simple and easy tips to stay energised without caffeine: 
Fix Your Posture for Better Energy:
Sitting up straight with your shoulders relaxed and core engaged prevents fatigue and promotes better circulation. Try this quick posture reset
  • Sit with both feet flat on the floor.
  • Roll your shoulders back and down.
  • Take a deep belly breath, expanding your ribs.
Manage Stress and Reduce Fatigue: Chronic stress drains your energy and lead to those afternoon slumps
Reduce it with these easy tips:
  • 5-minute mindfulness breaks.
  • Short walks in fresh air.
  • Limiting caffeine after noon.




Hydrate and Fuel Your Body: 
Dehydration mimics fatigue. Hydrate yourself by keeping a water bottle at your desk and sip throughout the day. Pair it with protein-rich snacks (such as nuts, yogurt or hummus) to avoid sugar crashes.

Breathe for Instant Energy: Try the box breathing technique: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. This calms your nervous system and boosts energy levels.

Take Movement Breaks: 
Your body isn’t designed to sit for hours in a static posture, without moving. Stand up, stretch, and do simple posture-friendly desk based exercises like shoulder rolls or spinal twists every 30-45 minutes. 

Get your free video guide on "Quick and Easy Desk Based Exercises to avoid spinal & joint pain" HERE. These are simple and easy exercises that can be done in under 2-3 minutes while sitting at your desk at work or from the comfort of your home. 

If you like this blog and want to be notified about new blogs as soon as they are published, subscribe to my mailing list below.

I would love to see you around the internet! For other places you can explore more about me: https://withswati.com/page/link


0 Comments

Leave a Comment

MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach and a Certified Posture Expert. I use my proven system to help mums of younger kids working in high-stress executive jobs manage their back, neck, and nerve pains, despite low energy levels and brain fog. I do all this without taking away a big chunk of their time out of their already busy day. This enables them to be more productive and capable professionals at work and guilt-free mums who can focus on their kids instead of always being distracted by pain. 



My passion for helping executive mums stems from my own experiences. I have been in the same boat and understand the frustration and helplessness of being in constant pain or being afraid to engage in activities due to the fear of pain. After two pregnancies in the span of three years and juggling my two kids, housework, and a demanding job, I was constantly in pain. The weight gain from motherhood added extra stress to my already overburdened spine and joints. I was stuck in a vicious cycle of weight loss and spinal/nerve pain that I just couldn’t break free from.

On top of the physical pain, I also suffered from adrenal fatigue. I often felt exhausted, waking up groggy even after a full night’s (10 to 12 plus hours!) sleep, and struggled with low energy levels and brain fog. Simple tasks became challenging, and I found myself forgetting things and unable to think clearly. It was incredibly frustrating and made it even harder to balance my professional responsibilities and family life.

My work involved long hours of standing during the day, prolonged hours on the laptop in the evening, and lots of running around and rocking my kids to sleep in between. Despite my knowledge and expertise in pain relief, I still found myself unable to escape the constant daily pain and fatigue.

Sitting at a desk job from 9 to 5, or longer, plus endless meetings that seem to go on forever. The frequent traveling, the uncomfortable hotel pillows that make it impossible to get a good night’s sleep—I’ve experienced it all. I remember not being able to share my discomfort at work because I felt like an imposter, talking about pain relief strategies and focusing on work while I was not able to achieve it myself. I didn’t disclose the extent of my pain and forgetfulness to my colleagues for years. Even though I loved my kids and my job, I couldn’t give 100% to either. The discomfort held me back from reaching my full potential, making me feel guilty as a mum and less productive at work. I felt like I was constantly running on empty, unable to catch a break from the pain and exhaustion.

finally got fed up after years of trying and decided to make a New Year’s resolution to get ‘healthy’ instead of focusing solely on my pain, fatigue, forgetfulness, and weight loss. When I shifted my focus to getting healthier by reducing the inflammation in my body and addressing my adrenal fatigue, the pain started to decrease, my energy levels and focus improved, and the pounds started shedding off too! That, of course, meant a happier spine, nerves, joints, and a happier me! Today, my neck, back, and nerve pain are down to zero, my knee pain has reduced by 75%, my brain fog has reduced drastically and my energy levels are higher than ever. I realized that I had been focusing on the wrong solutions for over a decade!

Now, my mission is to share my knowledge of pain relief and managing adrenal fatigue along with my personal experience with other mums, especially those with younger kids who work in high-stress executive jobs. My goal is to help you find lasting relief, boost your energy, and reclaim your life, just as I did. 

If you can relate to all this, you are not alone. As a mum, I have been there and done that—momma, I got you! I’ve helped hundreds of mums in this situation over the years find their solution to manage spinal and joint pains, low energy levels, and brain fog that hold them back. This enables them to feel confidently in control and empowers them to cultivate that confidence and productivity at work and enjoy being with their kids, to be able to run around with them without the fear of injury or pain.

Are you ready for this journey? Ask me how if you are curious.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

Contact

Copyrights © 2025 held by respective copyright holders, including Swati Prakash.