In the hustle and bustle of our daily lives, with the relentless pursuit of goals and the constant demands of leadership, fatigue can stealthily become an unwelcome companion. As we head into the last vestiges of this year, perhaps we are burdened and tired by what is happening both at the macro level (Gaza, inflation, cost of living) and at the micro level (the day-to-day challenges of our lives).
However, fatigue is more than just feeling tired; it is a comprehensive exhaustion that permeates physical, mental, and emotional well-being. As someone who has experienced fatigue as a leader, I wanted to share my thoughts from a leadership perspective. So, in this week’s blog post, I want to discuss the intricacies of fatigue, understand its impact on leaders, and share some practical tips to help us overcome fatigue, allowing us to reclaim our energy and thrive, not just survive.
I am not a health professional, and the tips are based on my experience and how I managed when I basically “hit the wall” as a leader. I would love to hear your strategies for dealing with fatigue or preventing it!
What is fatigue?
Fatigue is more than a fleeting tiredness; it is a persistent sense of weariness that extends beyond just the physical. It also encompasses mental and emotional exhaustion, often resulting from prolonged stress, inadequate rest, or an overwhelming workload. For leaders, the stakes are high – fatigue affects personal well-being and profoundly impacts decision-making, team dynamics, and overall leadership effectiveness.
The different types of fatigue:
Physical fatigue
Physical fatigue is the most recognisable form, characterised by a sense of heaviness, muscle weakness, and overall physical exhaustion. It often results from prolonged periods of physical exertion, inadequate rest, or poor sleep quality.
Mental fatigue
Mental fatigue manifests as cognitive weariness, impacting concentration, memory, and decision-making. Factors such as information overload, prolonged focus on tasks, and stress can contribute to mental fatigue.
Emotional fatigue
Emotional fatigue is linked to the draining effects of dealing with intense emotions, stress, or challenging life circumstances. It can manifest as a lack of motivation, irritability, and emotional exhaustion.
So now that we have a baseline definition of the different types of fatigue, what is the impact of fatigue on leaders?
Diminished decision-making
Life is a series of decisions, and leaders make more decisions than average. Fatigue takes a toll on cognitive functions and impairs decision-making abilities. Leaders experiencing fatigue may struggle with focus, clarity, and the capacity to make well-informed choices.
Reduced resilience
Fatigue diminishes resilience, making leaders more susceptible to stress and less able to bounce back from challenges. The inability to bounce back can lead to a heightened sense of overwhelm and, in severe cases, burnout.
Strained team dynamics
Leaders set the weather for their teams and if we are fatigued, this can translate to our teams. Fatigue can manifest in irritability, decreased patience, and diminished communication ability. This can put a significant strain on interpersonal relationships and can negatively impact team morale and productivity.
Impaired creativity and innovation
Effective leadership often requires innovative thinking and creative problem-solving. Fatigue hampers cognitive functions, hindering a leader’s ability to envision, let alone implement novel, creative solutions. We really can’t see the forest from the trees when we are fatigued beyond all reason.
So, what are some practical tips for leaders to deal with fatigue:
Prioritise quality sleep
There is really no way around this one. The cornerstone of combating fatigue is prioritising quality sleep. Establish a consistent sleep routine, create a conducive sleep environment, and aim for the recommended 7-9 hours of sleep per night (or what you know you need, so stop short-changing yourself). Quality sleep is a non-negotiable foundation for physical and mental well-being.
Balanced Nutrition
Fuelling your body with the proper nutrients is crucial for sustained energy levels. Consume a well-balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Avoid excessive caffeine and sugar intake, as they can lead to energy crashes.
Stay hydrated
Dehydration exacerbates feelings of fatigue. So, making sure you are drinking an adequate amount of water throughout the day is critical. Do whatever you need to do to drink water and hydrate. Buy a “special” water bottle, put a reminder on your phone or tie a ribbon around your wrist (ok, you don’t have to do the last one), but the point is, do what needs to be done to remind yourself to hydrate.
Regular exercise
Engaging in regular physical activity is a powerful fatigue-fighting strategy. As someone who doesn’t quite like it, I get that exercise might be at the bottom of a long list of to-dos. However, I have learned that exercise boosts energy levels and improves mood and overall well-being. Find activities you enjoy and incorporate them into your routine. This might also be an excellent opportunity to try something new that you haven’t tried before. So, look around, see what others might be doing, and try it. A dance class, reformer Pilates (my find in 2023), rock climbing or martial arts might work better for you than running, cycling, or playing golf!
Take strategic activity breaks
Recognise the importance of breaks in maintaining productivity and preventing burnout. Incorporate short breaks throughout the day and week to recharge. Also, look to have breaks with a variety of activities in the day rather than one long day or week of the same activity. My best day is when I do different activities and tasks. For example, I might have work meetings in the morning, a walk at lunchtime, a call with a friend, a business event, and respond to correspondence in the afternoon. The point is that even having breaks in the type of work activities you perform will help you recharge.
Delegate and prioritise
Leaders often carry a heavy workload, so delegation is a crucial skill, and I have spoken about this before. Delegate tasks when possible and prioritise ruthlessly. Focus on essential tasks that align with strategic goals and be willing to let go of non-essential responsibilities. The inability to prioritise, in my experience, is due to the lack of clarity on our goals and directions. If we are clear about where we are heading, the tasks to get there become our focus, and everything else falls by the wayside – or gets delegated!
Set boundaries
This is so critical. It probably deserves a blog post on its own. But we must, must establish clear boundaries between work and personal life. Avoid overworking (I know, as a reformed workaholic, I get the challenge), but it must be beaten. Ensure you have designated times for relaxation, hobbies, and social connections in your week or month. Schedule it, and don’t take a chance that your brain will remember. Please put it in your calendar and schedule it.
Also, ensure you have things you are passionate about and committed to outside of work. It could be your family, a hobby, a cause, or a charity. I genuinely believe that boundaries are essential for maintaining balance and preventing burnout. Remember that boundaries are how we teach people to be with us. They are ours to set.
Practice mindfulness
I have spoken about this before. I am not preaching on this topic, but this helps me sleep, focus, and manage my stress. Mindfulness techniques, such as deep breathing or meditation, can help. If that doesn’t work, try journaling or recording memos on your phone. Whatever you need to do to get it out of your head helps!
Continuous learning
I don’t know where I would be without my books, internet access and intelligent people to talk to! Embracing a mindset of continuous learning is critical. Stay curious and open to new ideas. Engaging in activities that stimulate your mind can create a sense of fulfilment and prevent monotony and boredom.
Time management
Yes, that chestnut. So many people come for coaching for time management. For me, there is no such thing. We all have the same 24 hours and cannot “manage time”. What we can manage is ourselves and our ability to prioritise. So, prioritise tasks, set realistic deadlines, and avoid overcommitting. Effectively managing how you use time and on what, reduces stress and prevents the accumulation of tasks contributing to fatigue.
Seek support
As a coach, I have a coach. We all need help. So, see what works for you and seek support from colleagues, mentors, or friends. Discussing challenges and sharing experiences can provide valuable insights, different perspectives, and emotional support.
Professional support
If fatigue persists and significantly impacts your leadership ability, consider seeking professional support. A healthcare provider or a mental health professional can offer guidance, identify underlying issues, and provide strategies for managing fatigue. As always, you don’t have to do it alone; many organisations and professionals can help. If your organisation offers an employee assistance program, use it. It’s part of your package, so don’t let it go to waste.
Review and reflect
If after taking stock of your fatigue, and taking steps to correct, and there is no medical reason for the fatigue, then I would recommend some time away to review and reflect if you are working on the right things, with the right people and in the right environment. As the saying goes, if the flower cannot bloom, it is not the flower, but the environment that it is in. If you are constantly fatigued, then it might be time to check if the ladder of your career is propped against the right wall.
Final thoughts
The thing I have learned about fatigue is that in many cases, it creeps up on us unless we know what we are looking out for. And each of us will have our set limit. The trick is to be aware of the signs and to pause and reset. Maybe the sleep has gone out of wack for the last few weeks or months, then pause and reset. Maybe the nutrition or exercise has been inconsistent, that is ok, pause and reset. What I have learned is that there is no point pushing through it until the project is finished, the house is built or the kids grow up! It just doesn’t work in the long term.
I hope that has given you some thoughts on what fatigue might look like and some practical tips on how to beat it. From a leadership perspective, we know that leadership is a demanding journey that requires resilience, adaptability, and self-care. Recognising and addressing fatigue is not a sign of weakness but a strategic imperative for effective leadership. A well-rested and resilient leader is better equipped to inspire, guide, and lead their team to success. A rested leader is more approachable, kinder and a better decision maker. As you embark on the leadership journey, or if you are in the thick of it, ensure you manage signs of fatigue, be open and aware of the types of fatigue and how they might impact you, and take steps to prioritise self-care and reclaiming your energy.
And as always, if you invest in yourself, the rewards will be unfathomable.
Until next time.
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