How to Inject Energy Into Your Working Week

We all have weeks when our motivation dips

We all have weeks when our motivation dips—when the days feel heavier, our focus drifts, and we’re running on empty before we’ve even reached Wednesday. For many people, these energy slumps can come from a blend of stress, emotional fatigue, lack of rest, or simply the rhythm of a demanding schedule.

As a Counsellor, I often talk with people who feel exhausted not just by work tasks themselves but by the invisible load they’re carrying in the background. Sometimes, it’s personal pressure, sometimes emotional residue from caring roles, and sometimes, it’s the subtle but constant hum of “being on” all the time.

The good news is: there are gentle, realistic ways to bring more energy, focus, and lightness back into the working week without needing a dramatic overhaul!

Here are a few ideas to try:

Start by Pressing “Reset”- Not “Pushing Through”

We habitually tell ourselves to “keep going,” even when everything in us asks for a pause. But energy doesn’t come from doing more—it often comes from pausing and checking in, which helps us work more intentionally. Try this: At the start of your week, take 5 quiet minutes to check in with yourself:

• What’s one thing I need this week to protect or boost my energy?
• What small changes would help me feel more in control of my time?
• Where can I build in a moment of recovery, not just output?

This kind of self-reflection is self-preserving.

Change Your Environment

If your usual work routine feels stale, one small change to your environment can bring a surprising new lease of energy. Try:

• Moving your desk or working in a different part of your home or office (if possible)
• Use a standing desk or swap your chair for a yoga ball
• Shift your schedule slightly- do tasks in a different order than you usually would

Changing your surroundings doesn’t just help to lift your energy levels; it can also change your perspective, which brings a fresh mindset to your day.

Anchor Your Days With Micro-Moments of Motivation

We don’t need grand rituals to feel better—most of the time, just a few small shifts can help us reset our nervous system and mood. Adding joy and novelty to the week can make even the busiest routines more manageable. Think about:

• Starting your day with sunlight, a walk, or a stretch, even for 5 minutes
• Playing music or listening to podcasts that energise or calm you while you work
• Taking short, regular screen-free breaks to recharge
• Plan an after-work activity each week (e.g., dance class, games night, etc.)
• Try a new recipe midweek

These small acts are kindness habits that help regulate our energy and attention.

Connect With Someone- Even Briefly

Emotional energy is often restored through connection. A warm chat with a colleague, a shared laugh, or even a genuine “how are you?” can lift your day more than we realise.

If your week feels flat, consider reaching out to a teammate or making time for a small conversation that’s NOT about work. Connection is fuel!

Create a “Feel-Good File”

We can quickly forget the things we’ve done well. If motivation is lacking, it can help to remind yourself of past wins, kind feedback, or things you’ve overcome. Why not:

• Keep a document or folder with positive feedback you’ve received
• Jot down small daily wins to revisit at the end of the week
• Write one kind sentence to yourself before logging off

This simple habit can build momentum that can carry you through low-energy days.

Know When to Ask for Support

Sometimes, a lack of energy isn’t just about tiredness- it can be a sign of emotional strain, burnout, or early signs of physical or mental health difficulties. If you’re feeling persistently low, disconnected, or unable to recharge even with rest, it’s important to reach out.

Teladoc Health UK’s mental health support is built with real working lives in mind- confidential, clinically guided, and easy to access. Whether navigating a challenging week or facing ongoing pressures, these services offer a compassionate space to pause, reflect, and recharge. It’s support that meets a person where they are and helps them move forward with greater clarity and resilience.

Final Thoughts

Injecting energy into your working week isn’t about becoming more productive; it’s about becoming more connected to yourself, your needs, and what brings you a sense of balance.

Energy flows more freely when we treat ourselves with the compassion we often offer others. With the right encouragement, curiosity, and care, we can all find small ways to bring life back into our days and help those we work with do the same.