Tired All the Time? 7 Small Habits That Helped Me Get My Energy Back

There’s “a bit tired”, and then there’s that bone‑deep, dragging‑yourself‑around kind of tired.

The kind where you wake up exhausted, move through the day in a fog, and by 4pm you feel about 200 years old. Your body aches, your brain is jittery, and you’re running on caffeine, willpower and sheer obligation.

That was me.

Perimenopause, hormones, life, work, kids – it all piled up. My joints ached, my hair was thinning, my anxiety was sky‑high, my periods were heavy, and my confidence had pretty much left the building. I felt like I was permanently running on an almost‑empty tank.

This post isn’t medical advice (I’m not a doctor), but I want to share what has genuinely helped me feel more human again. None of these are magic fixes. They’re small habits and choices that, together, have made a big difference to my energy and how I feel day to day.

Take what resonates, leave what doesn’t, and always check in with your GP or specialist about what’s right for you.

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1. Getting Help: HRT and Sertraline

I’m putting this first on purpose, because for me, getting medical support changed the game.

After dragging myself around for far too long, I spoke to my GP about what I was experiencing – the exhaustion, the anxiety, the heavy periods, the aches, the brain fog. We talked about perimenopause, and I started HRT.

For me, HRT has:

• Taken the edge off the worst hormonal swings
• Helped with mood and that “not myself” feeling
• Supported my energy in a way that lifestyle tweaks alone just couldn’t

Alongside that, I also take sertraline, and I talk about this unapologetically.

Sertraline has helped me:

• Turn the volume down on constant anxiety
• Focus on what actually needs to be done
• Stop spiralling over every tiny decision

It doesn’t turn life into a Disney film, but it gives me enough mental space to function, parent, work and look after myself without freaking out all the time.

For me, HRT + sertraline + small daily habits has been the combination that’s actually moved the needle.

If you’re feeling constantly exhausted, low, anxious or “not yourself”, please know this:
You’re allowed to ask for help. You’re allowed to talk about medication without shame. You don’t have to white‑knuckle your way through this.

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2. A Daily Probiotic with Fibre

One of the simplest changes I made was taking a probiotic with fibre every day.

I didn’t expect it to do much, but over time I noticed:

• Less bloating and discomfort
• A more settled stomach
• A general sense of feeling “lighter” and less sluggish

When your digestion is happier, everything feels a bit easier – including energy. It’s not glamorous, but gut health and hormones are more connected than we’re often told.

I just take it once a day and let it quietly do its thing in the background. No drama, no complicated routine – just a tiny daily nudge in the right direction.

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3. My Green Powder Habit (Goodbye 4pm Slump)

This one surprised me the most.

I take a green powder by WelleCo every day, and I really notice the difference when I don’t.

On the days I skip it, the 4pm slump hits harder – that horrible mix of:

• Heavy eyelids
• Craving sugar or caffeine
• Zero motivation to do anything except lie down and scroll

When I’m consistent with it, that slump is much less intense. I feel more stable through the afternoon, and I’m less likely to go hunting for biscuits just to stay awake.

Is it cheap? No. Is it a miracle cure? Also no.
But for me, it’s become one of those non‑negotiables that quietly supports my energy in the background.

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4. Lowering My Alcohol (Not Going Teetotal)

I haven’t gone fully alcohol‑free, but I’ve definitely lowered my alcohol levels, and it’s made a big difference.

Here’s what I noticed:

• Even one or two drinks in the evening made my sleep more broken
• I’d wake up more anxious and wired the next day
• My already‑wobbly energy felt even worse

Now I’m much more intentional:

• I drink less often
• I drink less when I do
• I choose nights when I can afford to feel a bit slower the next day

I still enjoy a drink, but I’m honest with myself about the trade‑off. Most of the time, I’d rather have better sleep and steadier energy than a couple of glasses of wine I barely taste because I’m so tired.

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5. Walking Every Day (Even Just 5 Minutes)

When you’re exhausted, the idea of “exercise” can feel ridiculous. I wasn’t about to sign up for a bootcamp or pretend I loved running.

So I started small: walk every day, even if it’s just five minutes.

Sometimes it’s:

• A quick loop around the block
• Walking the long way back from the school run
• A short lunchtime walk instead of scrolling

It doesn’t sound like much, but:

• It gets my joints moving (which helps with the aching)
• It clears my head when my brain feels noisy
• It gives me a tiny sense of achievement on days when I feel like I’ve done nothing

On good days, I walk for longer. On bad days, I still try to do something, even if it’s just a few minutes of fresh air.

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6. Eating a Rainbow (Without Making It a Project)

I’m not here to tell you to eat perfectly. I like snacks and comfort food as much as anyone.

But one gentle rule that’s helped me is: eat a rainbow.

That just means:

• Trying to get different colours of fruit and veg into my day
• Adding colour to what I’m already eating rather than starting from scratch

So instead of:

• Overhauling every meal, I might just throw some berries on my breakfast
• Add a handful of spinach or peppers to whatever I’m cooking
• Choose a couple of colourful sides with dinner

It’s not about perfection. It’s about giving my body a bit more of what it needs to function – especially when hormones are doing their own thing.

When I’m eating more colour, I feel:

• Less sluggish
• Less “heavy” after meals
• A bit more stable in my energy and mood

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7. Tiny, Kind Choices (Instead of Big Overhauls)

The biggest lesson in all of this?

Small, kind choices add up more than big, unsustainable overhauls.

I used to think I needed a complete life reset to feel better: new diet, new workout routine, new personality. In reality, what’s helped my energy most has been:

• Getting proper medical support (HRT and sertraline)
• A couple of supportive supplements (probiotic with fibre, green powder)
• Lowering alcohol instead of banning it
• A short daily walk I can actually stick to
• Eating a bit more colour without turning it into a full‑time job

None of these things fixed everything overnight. But together, they’ve taken me from “dragging myself through the day” to feeling more like myself again.

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If You’re Tired All the Time Too

If you’re reading this thinking, “That’s me – I’m exhausted and everything aches,” please know:

• You’re not lazy.
• You’re not weak.
• You’re not imagining it.

Your body is doing a lot – hormonally, physically, mentally, emotionally. You’re carrying work, family, home, relationships, and probably everyone else’s feelings too.

Your next tiny step:

Pick one thing from this list that feels doable:

• Book a GP appointment to talk about how you’re feeling
• Add a five‑minute walk into your day
• Try a probiotic with fibre and see how your body responds
• Have one less drink this week and notice how you sleep
• Add one extra colour to your plate today

You don’t have to fix your whole life to deserve more energy. You just have to start where you are, with what you’ve got.

And if you’re also wondering whether perimenopause might be part of the picture, you might find this helpful:

Perimenopause 101: The Symptoms No One Warned Us About – my honest breakdown of what was happening to my body and brain, and how I started joining the dots.

You’re not alone in this. Poppy and Blush is where we talk about the messy middle honestly – and look for small, realistic ways to feel better.