Why Am I So Tired After Work? (And What to Do About It)
You’re not lazy. You’re just spent. And there’s a reason for that.
By the time 5 PM hits, you’re toast. You barely have the energy to answer a text, let alone meal prep, call a friend back, or do something “productive.” And yet… there’s that guilt.
"Why am I so tired? I didn’t even do anything that intense today."
"Other people seem to work full-time and still go to the gym, hang out, and side hustle."
"I should be able to do more."
If this inner dialogue feels familiar, you’re not alone. And you’re not broken. You’re tired—because work takes a lot more than just your time.
Work Gets the Best Hours of Your Day
Between 9AM and 5PM, most of us are expected to be focused, productive, responsive, and on. That’s eight straight hours of emails, meetings, decision-making, people-pleasing, and brain gymnastics. It’s not just the hours, it’s the mental, emotional, and sometimes physical labor that adds up.
By the time you're done, you’ve often given your best energy to your job. And what's left? The scraps.
So if the idea of making dinner, going to the gym, or even watching a show feels like too much… that makes sense.
This Doesn’t Mean You’re Lazy
It means you're human. Work burnout isn’t just about hating your job. It can happen even when you like your job. If you’re constantly switching tabs (literally and mentally), showing up to perform, or pouring from an already low cup, fatigue is inevitable.
Even more so if you're someone who...
Is a perfectionist or people-pleaser
Feels like they have to “earn” rest
Has trouble transitioning from work mode to life mode
Uses up their social battery by 3PM
You’re not weak. You’re maxed out.
So What Can You Do (That Doesn’t Involve Quitting Your Job)?
Here are a few ways to gently reclaim your energy—even if your job is staying put.
1. Start “soft closings” to your workday
You don’t need an elaborate wind-down routine. But closing your laptop and doom-scrolling isn’t a true transition. Try this instead:
Shut down your computer and say “I’m done for the day” out loud.
Step outside for 3 minutes.
Change your clothes.
Play one song that signals “work is over.”
These little rituals help your brain shift from employee back to person.
2. Create a post-work buffer zone
If you go straight from work to chores, errands, or social obligations, your brain stays in go-mode. Try carving out 20–30 minutes that are just for you—no expectations. Especially if you work from home and don’t have a commute to create a buffer.
Another option is lying on the floor, stretching, having a snack in silence, or listening to a podcast. Not everything needs to be productive.
3. Protect your “prime time”
If you notice you get a second wind around 7PM, protect that time. That’s your window for whatever feels good—not just what feels responsible.
And if you’re better in the morning? That’s okay too. Batch your creative or meaningful stuff before work (even 10 minutes counts).
4. Lower the bar, but keep the meaning
You don’t need to hit the gym for an hour to feel like you took care of your body. Stretching for five minutes counts.
You don’t need a 3-hour hangout to feel connected. A voice note to a friend counts. We reclaim energy by honoring our needs, not our shoulds.
5. Challenge the guilt
Rest is not something you earn by doing enough. It’s something you deserve because you’re human. Your productivity does not determine your worth.
TL;DR: You’re Tired Because You’re Using a Lot of You
Work can consume our clarity, presence, and patience—not just our hours. You’re not weak for being tired. You’re doing a lot. And while quitting your job might not be an option, protecting your energy is.
You’re allowed to rest without justifying it. You’re allowed to slow down without falling behind. You’re allowed to ask:
"How do I want my life to feel outside of work?"
And take small steps to build that.
Need Support?
At Better Minds Counseling & Services, we help high-achieving adults find a sustainable rhythm to their days. If you're overwhelmed, burnt out, or unsure how to feel like yourself again—we're here. We offer online therapy across Pennsylvania, New Jersey, Delaware, Maryland, and Virginia. Start getting you back after-hours, contact us today.