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Published on August 13, 2018

34 Kids Yoga Exercises That Boost Self Esteem (And Physical Flexibility)

34 Kids Yoga Exercises That Boost Self Esteem (And Physical Flexibility)

Kids these days face more challenges than any generation that came before.

Between cyber-bullying, the over-use of technology in general and things like STAAR testing, the amount of stress kids face is incredible.

Add to that a busier work schedule for parents that often has both parents working outside the home, and it’s no wonder kids may feel overwhelmed.

As we look for ways to boost their self-esteem, kids yoga is one of the most powerful activities you may not have thought of.

How yoga helps you and your kids

Yoga has been popular in our culture for decades now.

It can be done at home on your own or in a yoga studio. You can even pull up your favorite style of yoga on YouTube and follow along. Aside from maybe a yoga mat, no special equipment is needed.

Yoga is a great exercise for both reducing stress and centering and calming the mind. But it also builds core strength and balance.

Yoga comes from India and was created thousands of years ago.

In Sanskrit, yoga means “to unite”. In this case, the union is between the mind and the body or even the spirit and body.

While yoga is part of the Hindu religion it has been embraced by all cultures and religions across the world.

With its heavy focus on the breath, yoga is a great way to build coordination and flexibility while naturally helping with stress management.

Learn more about why you should do yoga here:

7 Reasons You Should Start Doing Yoga Immediately

Thus, finding ways to incorporate kids yoga into your child’s activity schedule is a great way to help them navigate the sometimes troubled waters of adolescence.

The self-esteem challenges kids face today

Kids today face incredible challenges.

Bullying, especially cyber-bullying on social media, has become rampant over the past decade. So finding ways to teach our kids how to overcome bullying is crucial.

But we also see our kids stressed and challenged by:

  • High parental and school expectations
  • Body image issues
  • Peer pressure

All of these can take their toll on our kid’s self-esteem. They can lead to depression, drug or alcohol abuse or even suicidal thoughts.

So as parents, we must find a way to help our kids.

Kids yoga is an easy way to help your child improve their self-esteem and feelings of self-worth.

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The proven benefits of kids yoga

The benefits of kids yoga are many, but a few of the top ones are:

  • Improve their body awareness
  • Improved stress management
  • Builds focus and concentration
  • Increased confidence and self-esteem
  • Improved coordination and flexibility

In short, kids yoga is an easy way to get them moving and off electronic devices. It’s also a healthy weight management practice too. Of course there are other healthy exercises for kids too, so check them all out:

34 Best kids yoga exercises that your kids will love

At first your child may be resistant to yoga. After all if their friends or favorite YouTubers aren’t doing it, it’s not cool. So make a commitment with them. Get them to agree to trying it for a set period of time (ideally 2-4 weeks minimum).

Kids aren’t likely to just quietly do gentle yoga poses for an hour with meditational music in the background. So once you get that commitment, then it’s crucial to find ways to make it fun and keep them motivated.

If we want them to love yoga (and they will), we have to make it appealing to them. Remember this is about the end result, so whether your local yoga guru would approve isn’t relevant.

For these kids yoga poses, we’re using the common names in English rather than the traditional Sanskrit names. We’ve also adapted some of the poses to be done with the aid of a chair to make them easier for younger kids.

Easiest kids yoga poses to start with

These are some easy poses that are great for beginners or younger kids.

1. Bow Pose

    Have your child lie flat on their tummy with arms laying alongside their body with palms up. Have them bend the knees and bring the feet towards their head.[1]

    Take a deep breath and lift the chest, looking forward. Then have them reach their arms back and grab their ankles.

    2. Bridge Pose

      Have them lie on their back with knees bent and feet flat on the ground. Knees should be hip width apart. Arms should be down alongside the body with palms facing down. Have their fingers touch the back of the heels.[2]

      Then tuck the chin into the chest, and as they breathe in, lift the bottom off the ground and press up.

      The most fun kids yoga games

      3. Yoga Pose Musical Dots

      Cut out circles on different colors of construction paper. Write the name of a different yoga pose on each circle. Play some fun music that your kids like.

      Then, as with musical chairs, have them walk slowly around the circle and then randomly stop the music. Instead of 1 person getting taken out of the game, the kids simply have to do the pose written on their circle.

      4. Yoga Pose Detective

      Call out different options (ie: “Show me a yoga pose with 1 foot on the ground”) and let the kid(s) choose from any of the yoga poses they know that match the description.

      Easiest kids yoga poses for improved coordination

      5. Mountain Pose

        Have your child stand with their feet at hip distance apart. Have them press their feet down into the ground to create a solid base. Stand up straight with arms at their sides. Have them turn the palms forward and spread the fingers wide. Keep a straight back as they lift from the crown of their head to the sky.[3]

        6. Chair Pose

          From a seated position, stand in Mountain Pose. Have them lift their arms up in front of them at about a 45 degree angle while looking at their hands. Then have them sink their posture as if they were going to sit, but have them not touch the seat.

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          The best kids yoga poses to calm the mind

          7. Lotus Pose

            Have them start by sitting on the floor with legs extended. Bend the right knee and bring the foot across to meet the left elbow. Place the right foot and the left elbow together while having the right knee meet the right elbow. Bring hands together in a prayer-type position. Have them lightly sway back and forth to open the hips.[4]

            8. Child’s Pose

              Sit back on the heels and lean forward with the arms stretched out in front and palms flat on the ground. Have them bring their forehead to the floor. Then they lay their chest on the thighs. Then bring the arms alongside the body.[5]

              Best yoga poses for building strength

              9. Boat Pose

                Have them sit with a tall back and the legs bent a little bit in front of them. Have them lean back a little and place their arms straight out in front. Then have them balance on their bottom, and raise the feet off the ground. Have them gently rock back and forth.[6]

                10. Dolphin Plank

                  Have them start in a push-up position and then bring the forearms to the ground. Place the elbows right under their shoulders. Gently lock the fingers together and make sure they keep their belly, hips and knees off the ground.

                  Top kids yoga poses for healthy weight management

                  11. Upward Facing Dog

                    Have them start by lying flat on the belly, with their hands under the shoulders and elbows tucked in. Ask them to press up off the floor leaving their lower body on the ground. Press up and stretch before resting back down.

                    12. Triangle Pose

                      From a standing position have them extend arms out and spread the legs wide. Turn left foot out and reach down with their left hand and grab their own left ankle. Extend the right arm straight up and press up. Repeat on the other side.[7]

                      The top animal poses (That kids will love to copy)

                      13. Cobra Pose (with a chair)

                        Have them sit at the very front of a chair. Ask them to open their chest, pressing the chest up and arching up slightly, bringing the shoulder blades towards each other. Hold on to the back of the chair seat and focus the gaze upwards.[8]

                        14. Cow Pose

                          Have your child sit at the front of a chair, with their feet flat on the ground. Ask them to place the palms of their hands on their knees. Focusing on the breath have them look up slightly, while arching their back, and opening the chest.[9]

                          The best poses for building outrageous flexibility

                          15. Downward Dog Pose

                            Stand in front of a chair, facing the chair. Have them place their hands on the front of the chair while slowly stepping back. Have their arms outstretched in front of them. Keep the back flat while ensuring the legs are hip-width apart. Their gaze should be down between the legs.[10]

                            16. Tree Pose

                              Stand behind a chair. Hold on to the back of the chair with one hand. Then have them shift their weight and balance on the leg closest to the chair. Bend the knee of the other leg and place the sole of that foot on the inner thigh or calf of the standing leg. While balancing, gently sway and focus on the breath.[11]

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                              The proven power of the breath in kids yoga

                              17. Lion’s Breath

                                This style of breathing is one of the most fun for kids yoga. With Lion’s Breath, kids inhale deeply through the nose. Then they lean their head back and open their mouth wide while exhaling loudly and sticking their tongue out.[12]

                                18. Breath of Fire

                                  Used in Bikram yoga, this style of breathing is great for warming up the abs. Practice the Breath of Fire by having the kids sit tall. Then ask them to inhale gently through the nose. As they breathe in, they begin to exhale out through the nose rapidly while sucking in their stomach in quick succession.[13]

                                  Best kids yoga poses for kids with autism

                                  19. Warrior I Pose

                                    The warrior poses are done in a deep lunge stance. For warrior 1, have your child stretch their arms straight up while pressing the chest gently out and up.[14]

                                    20. Cat-Cow Stretch

                                      Have your child place both hands on the ground and rest on the knees. Alternate between arching the back up while pressing the head down (cat) and gently arching the back in while pressing the head and shoulders up to the sky (cow). Animal noises are encouraged![15]

                                      Great yoga poses for improving self-regulation

                                      21. Alternate Nostril Breathing

                                        Have your child sit comfortably with legs crossed. Have them breathe in normally and exhale through the nose. Have them press the right side of the nose closed and breathe in through the left nostril. Pause. Release the right side of the nose and press the left side shut. Exhale through the right nostril. Repeat in reverse order.[16]

                                        22. Warrior II Pose

                                          Start in a deep lunge stance. The foot of the leg in front should be facing forward. The other foot should be at about a 45 degree angle. Extend both arms in opposite directions with following the legs on the same side. Arms should be parallel to the ground with palms facing down.[17]

                                          Awesome yoga poses for active kids

                                          23. Waterfall Pose

                                            Have your child lie on their back with feet flat on the floor. Have the knees bent. Press down into the feet and lift the hips up. Place their hands, palms down, under their bottom. Alternately you can place a soft block or pillow there. Slowly raise both legs up pointing to the ceiling, similar to a leg raise.[18]

                                            24. Flying Eagle Pose

                                              Start by having your child do Mountain pose (listed above). As they come out of that pose, they extend their arms like an eagle flying. Then, slowly raise one leg up behind them and gently bend forward at the waist.[19]

                                              Poses to help kids connect their emotions and their body

                                              25. Roadrunner

                                                A variation of the high lunge. From standing, bend at the waist and place both hands on the ground. Take a big step back with the left leg. Hands remain flat on the ground on either side of the right leg. Hold for 4 seconds and repeat on the other side.[20]

                                                26. Upward Salute

                                                  Start by having your child do Mountain pose (listed above). Have them raise their arms out sideways and point the fingers straight up to the sky. Palms face one another and the arms should remain in parallel.[21]

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                                                  The best kids yoga poses done with their favorite songs

                                                  27. Plow Pose

                                                    yoga poses plow Fresh Yoga Poses Help To Better Sleep

                                                    Have them lie down on the floor on their back while bringing the knees into the chest. Lay the arms along their sides, with your palms pressing down. As they exhale have them swing their legs up over their head. They should stretch the toes as far back over their head as they can get them.[22]

                                                    28. See-Saw

                                                      A partner pose done with 2 kids. Have the kids sit across from one another with legs out in front of them in a V shape and a straight back. Holding hands, have them gently rock back and forth in time to the music.[23]

                                                      Confidence building kids yoga poses

                                                      29. Supine Butterfly

                                                        Have them lay flat on their back with knees bent. Let the knees fall gently to each side while the feet press into each other. Have their arms extend out away from the body at a 45 degree angle going down away from the head, with palms facing up.[24]

                                                        30. Warrior III

                                                          Have them stand with feet together. Have the hands extend over their head with palms together. Slowly bend at the waist and lean forward. As they lean forward they should raise one leg back, ending with standing on one leg with arms flat in front and 1 leg flat extending back.[25]

                                                          Kids yoga poses that look like cool martial arts moves

                                                          31. Side Blade Kick

                                                            From standing, have them kick out with one leg. Rotate the leg and hip so that the toes are angled down slightly and the foot is horizontal. Raise the arm on the same side as the kicking leg, bending at the elbow so the top of the arm is parallel with the kicking leg and the upper arm is pointed straight up making a fist. Bring the other arm across the torso pointing towards the extended leg and make a fist with that hand also.[26]

                                                            32. Cobra Pose

                                                              Have them lay down on the belly with their legs extended flat on the ground. Place the hands on the floor just under the shoulders with palms facing down. Have them press the tops of the feet and legs into the floor. While inhaling, have them press down into the floor with the hands while slowly raising the upper part of their body up. Hold for several breathes while gazing forward.[27]

                                                              Next level poses for more advanced kids

                                                              33. Dancer Pose

                                                                Start this one from Mountain pose too (listed above). On the inhale, their weight shifts back to the right foot. Have them lift the left leg towards their bottom on the left side and bend the knees. Point the toes to the sky. Hold the left ankle with the left hand while the right arm extends forward at a 45 degree angle.[28]

                                                                34. Wild Thing

                                                                  Start from a downward facing dog pose (listed above). Raise the right leg high in the air. Then have them bend the right knee and point the right foot towards their left hip. As they press that foot down, they will naturally rotate and end up with their body facing up instead of down. Have them plant the right leg on the ground and reach out with the right arm, extending past the head.[29]

                                                                  How kids yoga can reshape your child’s self-image

                                                                  In this post, we looked at what yoga is and some of the best kids yoga poses. But we also took a look at some of the things that add stress to our kid’s lives and how kids yoga can help overcome them.

                                                                  We know that kids face more challenges and different challenges than any generation that came before.

                                                                  Thus it’s crucial that we, as parents, find ways to help our children find healthy outlets and activities. We have to provide the much needed guidance to set them up for success in physical and mental health but also for life in general.

                                                                  Kids yoga is an easy activity to incorporate into your kid’s life that can help boost self-esteem. It can also help develop them mentally, physically and emotionally.

                                                                  With the low costs involved, it’s literally something every parent could introduce their child to, and your child can start seeing the benefits right away.

                                                                  Featured photo credit: Rainbow Yoga via rainbowyogatraining.com

                                                                  Reference

                                                                  [1]Yoga for Beginner: Best Of Yoga Pose Bow
                                                                  [2]Yoga Journal: Bridge Pose
                                                                  [3]Niyanthree Ayurveda: Mountain Pose
                                                                  [4]Yoga Journal: Avoiding Ankle Injuries in Lotus Pose
                                                                  [5]Yoga with MahesHwari: Balasana ~ Child’s Pose
                                                                  [6]Well and Good: THESE YOGA POSES COULD HELP HEAL YOUR ACNE (YES, REALLY)
                                                                  [7]Yoganatomy: Exploring Triangle and Revolved Triangle Pose
                                                                  [8]Ms Unites: Rutgers University Yoga Study
                                                                  [9]HealthifyMe: Seated Cow and Cat Stretch
                                                                  [10]Yoga Journal: A Prenatal Chair Sequence to Ease the Discomfort of Pregnancy
                                                                  [11]ACE: 7 Chair Yoga Poses for Better Balance
                                                                  [12]Banyan: Yoga Pose: Lion Pose
                                                                  [13]Women Fitness: Breath of Fire: Cleansing The System
                                                                  [14]Yokala: Warrior I Pose – How to Perform and Benefits
                                                                  [15]Workout Trends: Yoga Poses Cat cow Back Stretch Pose
                                                                  [16]The Chalkboard: Simplest Health Tip Ever: Why You Should Try Alternate Nostril Breathing
                                                                  [17]Pop Sugar: Strike a Yoga Pose: Warrior 2
                                                                  [18]Top Health Remedies: 5 Effective Yoga Poses For Relaxing Body And Mind
                                                                  [19]DoYogaWithMe: Yoga: Eagle Pose (Garudasana)
                                                                  [20]SportGymYoga: Tween Yoga Sequence
                                                                  [21]Home Remedies & Yoga Mudras: Urdhva Hastasana (Upward Salute)
                                                                  [22]Ideas for Yoga at Home: Fresh Yoga Poses Plow
                                                                  [23]Adventures of a Yoga Mom: Warrior Friends
                                                                  [24]The Book Belly: Supine Butterfly
                                                                  [25]Yoga Journal: Strong Spirit: 5 Steps to Warrior III
                                                                  [26]Yoga Journal: Kathryn Budig: Yoga + Martial Arts = Perfect Match
                                                                  [27]Yoga Journal: Practice Safe Stretch in Cobra
                                                                  [28]Howcase: How to do a dancer’s pose
                                                                  [29]EatPureLove: Instant Happiness Met De Wild Thing Yoga Pose

                                                                  More by this author

                                                                  Jeff Campbell

                                                                  A husband and father trying to help other dads and moms navigate through the worlds of mindfulness, health, parenting, marriage/relationships& more.

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                                                                  Published on November 14, 2018

                                                                  Why You Suffer from Constant Fatigue and How to Deal with It

                                                                  Why You Suffer from Constant Fatigue and How to Deal with It

                                                                  With our busy, always on lives, it seems that more and more of us are facing constant tiredness and fatigue on a regular basis.

                                                                  For many people, they just take this in their stride as part of modern life, but for others the impact can be crippling and can have a serious effect on their sense of wellbeing, health and productivity.

                                                                  In this article, I’ll share some of the most common causes of constant tiredness and fatigue and give you some guidance and action steps you can take to overcome some of the symptoms of fatigue.

                                                                  Why Am I Feeling Fatigued?

                                                                  Fatigue is extreme tiredness resulting from mental or physical exertion or illness.  It is a reduction in the efficiency of a muscle or organ after prolonged activity.[1]

                                                                  It can affect anyone, and most adults will experience fatigue at some point in their life. 

                                                                  For many people, fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather than an underlying medical condition.

                                                                  Although fatigue is sometimes described as tiredness, it is different to just feeling tired or sleepy. Everyone feels tired at some point, but this is usually resolved with a nap or a few nights of good sleep. Someone who is sleepy may also feel temporarily refreshed after exercising. If you are getting enough sleep, good nutrition and exercising regularly but still find it hard to perform, concentrate or be motivated at your normal levels, you may be experiencing a level of fatigue that needs further investigation. 

                                                                  Symptoms of Fatigue

                                                                  Fatigue can cause a vast range of physical, mental and emotional symptoms including:

                                                                  • chronic tiredness, exhaustion or sleepiness
                                                                  • mental blocks
                                                                  • lack of motivation
                                                                  • headache
                                                                  • dizziness
                                                                  • muscle weakness
                                                                  • slowed reflexes and responses
                                                                  • impaired decision-making and judgement
                                                                  • moodiness, such as irritability
                                                                  • impaired hand-to-eye coordination
                                                                  • reduced immune system function
                                                                  • blurry vision
                                                                  • short-term memory problems
                                                                  • poor concentration
                                                                  • reduced ability to pay attention to the situation at hand

                                                                  Causes of Fatigue

                                                                  The wide range of causes that can trigger fatigue include:

                                                                  • Medical causes: Constant exhaustion, tiredness and fatigue may be a sign of an underlying illness, such as a thyroid disorder, heart disease, anemia or diabetes.
                                                                  • Lifestyle-related causes: Being overweight and a lack of regular exercise can lead to feelings of fatigue.  Lack of sleep and overcommitting can also create feelings of excessive tiredness and fatigue.
                                                                  • Workplace-related causes: Workplace and financial stress in a variety of forms can lead to feelings of fatigue.
                                                                  • Emotional concerns and stress: Fatigue is a common symptom of mental health problems, such as depression and grief, and may be accompanied by other signs and symptoms, including irritability and lack of motivation.

                                                                  Fatigue can also be caused by a number of factors working in combination.

                                                                  Medical Causes of Fatigue

                                                                  If you have made lifestyle changes to increase your energy and still feel exhausted and fatigued, it may be time to seek guidance from your doctor.

                                                                  Here are a few examples of illnesses that can cause ongoing fatigue. Seek medical advice if you suspect you have a health problem:

                                                                  Anemia

                                                                  Anemia is a condition in which you don’t have enough healthy red blood cells to carry adequate oxygen to the body’s tissues. It is a common cause of fatigue in women.

                                                                  Having anemia may make you feel tired and weak.

                                                                  There are many forms of anemia, each with its own cause. Anemia can be temporary or long term, and it can range from mild to severe.[2]

                                                                  Chronic Fatigue Syndrome (CFS)

                                                                  Chronic Fatigue Syndrome (CFS) is a condition that can cause persistent, unexplained fatigue that interferes with daily activities for more than six months.

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                                                                  This is a chronic condition with no one-size-fits-all treatment, but lifestyle changes can often help ease some symptoms of fatigue.[3]

                                                                  Diabetes

                                                                  Diabetes can cause fatigue with either high or low blood sugars. When your sugars are high, they remain in the bloodstream instead of being used for energy, which makes you feel fatigued. Low blood sugar (glucose) means you may not have enough fuel for energy, also causing fatigue.[4]

                                                                  Sleep Apnea

                                                                  Sleep apnea is a serious sleep disorder where sufferers briefly stop breathing for short periods during sleep. Most people are not aware this is happening, but it can cause loud snoring, and daytime fatigue.

                                                                  Being overweight, smoking, and drinking alcohol can all worsen the symptoms of sleep apnea.[5]

                                                                  Thyroid disease

                                                                  An underactive thyroid gland means you have too little thyroid hormone (thyroxine) in your body. This makes you feel tired and you could also put on weight and have aching muscles and dry skin.[6]

                                                                  Common lifestyle factors that can cause fatigue include:

                                                                  • Lack of sleep
                                                                  • Too much sleep 
                                                                  • Alcohol and drugs 
                                                                  • Sleep disturbances 
                                                                  • Lack of regular exercise and sedentary behaviour 
                                                                  • Poor diet 

                                                                  Common workplace issues that can cause fatigue include:

                                                                  • Shift work: Our body is designed to sleep during the night. A shift worker may confuse their circadian clock by working when their body is programmed to be asleep.
                                                                  • Poor workplace practices: This may include long work hours, hard physical labour, irregular working hours (such as rotating shifts), a stressful work environment, boredom or working alone. 
                                                                  • Workplace stress – This can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, or threats to job security.
                                                                  • Burnout: This could be striving too hard on one area of your life while neglecting others, which leads to a life that feels out of balance.

                                                                  Psychological Causes of Fatigue

                                                                  Psychological factors are present in many cases of extreme tiredness and fatigue.  These may include:

                                                                  • Depression: Depression is characterised by severe and prolonged feelings of sadness, dejection and hopelessness. People who are depressed commonly experience chronic fatigue.
                                                                  • Anxiety and stress: Someone who is constantly anxious or stressed keeps their body in overdrive. The constant flooding of adrenaline exhausts the body, and fatigue sets in.
                                                                  • Grief: Losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.

                                                                  How to Tackle Constant Fatigue

                                                                  Here are 12 ways you can start tackling the causes of fatigue and start feeling more energetic.

                                                                  1. Tell The Truth

                                                                  Some people can numb themselves to the fact that they are overtired or fatigued all the time. In the long run, this won’t help you.

                                                                  To give you the best chance to overcome or eliminate fatigue, you must diagnose and tell the truth about the things that are draining your energy, making you tired or causing constant fatigue.

                                                                  Once you’re honest with yourself about the activities you’re doing in your life that you find irritating, energy-draining, and make you tired on a regular basis you can make a commitment to stop doing them.

                                                                  The help that you need to overcome fatigue is available to you, but not until you tell the truth about it. The first person you have to sell on getting rid of the causes of fatigue is yourself.

                                                                  One starting point is to diagnose the symptoms. When you start feeling stressed, overtired or just not operating at your normal energy levels make a note of:

                                                                  • How you feel
                                                                  • What time of day it is
                                                                  • What may have contributed to your fatigue
                                                                  • How your mind and body reacts

                                                                  This analysis may help you identify, understand and then eliminate very specific causes.

                                                                  2. Reduce Your Commitments

                                                                  When we have too many things on our plate personally and professionally, we can feel overstretched, causing physical and mental fatigue.

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                                                                  If you have committed to things you really don’t want to do, this causes irritability and low emotional engagement. Stack these up throughout your day and week, then your stress levels will rise.

                                                                  When these commitments have deadlines associated with them, you may be trying to cram in far too much in a short period of time.  This creates more stress and can affect your decision making ability.

                                                                  Start being realistic about how much you can get done. Either reduce the commitments you have or give yourself more time to complete them in.

                                                                  3. Get Clear On Your Priorities

                                                                  If working on your list of to-do’s or goals becomes too overwhelming, start reducing and prioritizing the things that matter most.

                                                                  Start with prioritizing just 3 things every day. When you complete those 3 things, you’ll get a rush of energy and your confidence will grow.

                                                                  If you’re trying to juggle too many things and are multi-tasking, your energy levels will drop and you’ll struggle to maintain focus.

                                                                  Unfinished projects can make you self-critical and feel guilty which drops energy levels further, creating inaction.

                                                                  Make a list of your 3 MIT (Most Important Tasks) for the next day before you go to bed. This will stop you overcommitting and get you excited about what the next day can bring.

                                                                  4. Express More Gratitude

                                                                  Gratitude and confidence are heavily linked. Just being thankful for what you have and what you’ve achieved increases confidence and makes you feel more optimistic.

                                                                  It can help you improve your sense of wellbeing, which can bring on feelings of joy and enthusiasm.

                                                                  Try starting a gratitude journal or just note down 3 things you’re grateful for every day.

                                                                  5. Focus On Yourself

                                                                  Exhaustion and fatigue can arrive by focusing solely on other people’s needs all the time, rather than worrying about and focusing on what you need (and want).

                                                                  There are work commitments, family commitments, social commitments. You may start with the best intentions, to put in your best performance at work, to be an amazing parent and friend, to simply help others.

                                                                  But sometimes, we extend ourselves too much and go beyond our personal limits to help others. That’s when constant exhaustion can creep up on us.  Which can make us more fatigued.

                                                                  We all want to help and do our best for others, but there needs to be some balance. We also need to take some time out just for ourselves to recharge and rejuvenate.

                                                                  6. Set Aside Rest and Recovery Time

                                                                  Whether it’s a couple of hours, a day off, a mini-break or a proper holiday, time off is essential to help us recover, recharge and refocus.

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                                                                  Recovery time helps fend off mental fatigue and allows us to simply kick back and relax.

                                                                  The key here, though, is to remove ourselves from the daily challenges that bring on tiredness and fatigue. Here’s how.

                                                                  Can you free yourself up completely from work and personal obligations to just rest and recover?

                                                                  7. Take a Power Nap

                                                                  When you’re feeling tired or fatigued and you have the ability to take a quick 20-minute nap, it could make a big difference to your performance for the rest of the day.

                                                                  Napping can improve learning, memory and boost your energy levels quickly.

                                                                  This article on the benefit of napping is a useful place to start if you want to learn more: How a 20-Minute Nap at Work Makes You Awake and Productive the Whole Day

                                                                  8. Take More Exercise

                                                                  The simple act of introducing some form of physical activity into your day can make a huge difference. It can boost energy levels, make you feel much better about yourself and can help you avoid fatigue.

                                                                  Find something that fits into your life, be that walking, going to the gym, running or swimming. 

                                                                  The key is to ensure the exercise is regular and that you are emotionally engaged and committed to stick with it.

                                                                  You could also walk more which will help clear your head and shift your focus away from stressful thoughts.

                                                                  9. Get More Quality Sleep

                                                                  To avoid tiredness, exhaustion and fatigue, getting enough quality sleep matters. 

                                                                  Your body needs sleep to recharge.  Getting the right amount of sleep every night can improve your health, reduce stress levels and help us improve our memory and learning skills.

                                                                  My previous article on The Benefits of Sleep You Need to Know will give you some action steps to start improving your sleep. 

                                                                  10. Improve Your Diet

                                                                  Heavy or fatty meals can make you feel sluggish and tired, whilst some foods or eating strategies do just the opposite.

                                                                  Our always on lives have us reaching for sweets or other sugary snacks to give us a burst of energy to keep going. Unfortunately, that boost fades quickly which can leave you feeling depleted and wanting more.

                                                                  On the other hand, whole grains and healthy unsaturated fats supply the reserves you can draw on throughout the day.

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                                                                  To keep energy up and steady, it’s a good idea to limit refined sugar and starches.

                                                                  Eating small meals and healthy snacks every few hours throughout the day provides a steady supply of nutrients to body and brain. It’s also important not to skip breakfast.

                                                                  Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

                                                                  11. Manage Your Stress Levels

                                                                  Stress is one of the leading causes of exhaustion and fatigue, and can seriously affect your health.

                                                                  When you have increased levels of stress at work and at home, it’s easy to feel exhausted all the time. 

                                                                  Identifying the causes of stress and then tackling the problems should be a priority. 

                                                                  My article on How to Help Anxiety When Life is Stressing You Out shares 16 strategies you can use to overcome stress.

                                                                  12. Get Hydrated

                                                                  Sometimes we can be so busy that we forget to keep ourselves fully hydrated.

                                                                  Water makes up about 60 percent of your body weight and is essential in maintaining our body’s basic functions.

                                                                  If we don’t have enough water, it can adversely affect our mental and physical performance, which leads to tiredness and fatigue.

                                                                  The recommended daily amount is around two litres a day, so to stay well hydrated keep a water bottle with you as much as possible.

                                                                  The Bottom Line

                                                                  These 12 tips can help you reduce your tiredness and feeling of fatigue.  Some will work better than others as we are all different, whilst others can be incorporated together in your daily life.

                                                                  If you’ve tried to make positive changes to reduce fatigue and you still feel tired and exhausted, it may be time to consider making an appointment with your doctor to discuss your condition.

                                                                  Featured photo credit: Annie Spratt via unsplash.com

                                                                  Reference

                                                                  [1]Oxford English Dictionary: Definition of fatigue
                                                                  [2]NHS Choices: 10 Reasons for feeling tired
                                                                  [3]Verywellhealth: What is chronic fatigue syndrome
                                                                  [4]Everyday Health: Why does type 2 diabetes make you feel tired
                                                                  [5]Mayo Clinic: Sleep apnea
                                                                  [6]Harvard Health: The lowdown on thyroid slowdown

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