🦗4-3-2-1 tiredness is worse than I thought..!

Hey

Have you ever had one of those weekends where you’re running from one event to the next, barely catching your breath?

I just had one of those weekends—packed with family gatherings, errands, and little moments of chaos.

I had my mums 60th to decorate and plan…

And then my nieces birthday party to attend the day after.

It seemed never ending, pair that with not sleeping in your own bed…all the socialising and alcohol.

The result is as expected…. 2/10 on the energy scale.

But was it worth it… ABSOLUTELY.

My mum cried with happiness. My nieces party was a blast and being with family means everything to me.

After all isn’t that who we do this for…

I didn’t do any of this alone there was a team of us… but it just goes to show how easy it is to become drained and unfocused.

By the time Monday rolled around, I felt like a zombie, my focus scattered in a hundred directions.

It took me a couple of days to get back into the swing of things.

And it made my brain double down on the importance of rest.  

And That it is okay to feel tired… we all have our limits.

QUOTE OF THE WEEK.

Now, let’s dive into this week’s newsletter, designed to help you navigate through tiredness and find your focus again.

After all snickers says “you arent you when you are tired” (okay they say hungry…but the same applies.)

4 Journal Prompts and examples

1. Describe a time when you were extremely tired but pushed through a challenge. What did you learn from that experience?

   • Pushed through a work deadline despite feeling exhausted.

   • Completed a workout or run even when you felt drained.

   • Helped a friend or family member in need despite your own tiredness.

2. What are three activities or practices that help you regain your focus when you’re feeling exhausted?

   • Schedule a 10-minute walk outside.

   • Take a power nap or do a quick meditation.

   • Listen to an inspiring podcast or some calming music.

3. Reflect on a moment when you allowed yourself to rest and recharge. How did it impact your productivity and mindset afterward?

   • Took a full day off to do absolutely nothing and felt rejuvenated the next day.

   • Allowed yourself a long, uninterrupted sleep over the weekend.

   • Spent an evening relaxing with a good book or movie, completely unwinding.

4. How can you incorporate small moments of rest into your daily routine to prevent burnout?

   • Set a timer to remind you to take regular breaks during work.

   • Practice deep breathing exercises for a few minutes each hour.

   • Step away from your desk to make a coffee or tea and enjoy it mindfully.

3 Questions to Spark Creativity and examples

1. What small changes can you make to your daily routine to ensure adequate rest and avoid exhaustion?

   • Establish a consistent bedtime routine.

   • Limit screen time before bed to improve sleep quality.

   • Plan your day with scheduled breaks to avoid long periods of continuous work.

2. How can you use your moments of tiredness as a cue to practice mindfulness and presence?

   • When feeling tired, take a moment to do a brief body scan meditation.

   • Use tiredness as a signal to slow down and focus on one task at a time.

   • Practice gratitude by noting three things you’re thankful for in the moment.

3. In what ways can you transform your tiredness into an opportunity for creative breakthroughs?

   • Take a break to doodle or journal and see where your mind wanders.

   • Step away from your work to engage in a completely different activity.

   • Use the quiet, slower moments to brainstorm new ideas without pressure.

2 Affirmations

1. "I honor my body’s need for rest and allow myself to recharge fully."

2. "Even when I am tired, I find ways to stay present and focused on my goals."

1 Mindblowing Scientific Fact About Focus and Fatigue

Did you know that fatigue can significantly impact your cognitive abilities as much as alcohol?

A study by the Occupational & Environmental Medicine journal found that being awake for 17 hours is equivalent to having a blood alcohol concentration of 0.05%, which is just under the legal limit for driving in many countries.

After 24 hours without sleep, this equivalence rises to 0.10%, well over the limit.

Now, let's break that down in a day of the life of…well you.

Picture this: you’ve had a long day at work, dealt with family responsibilities, got the kiddies to bed.

And finally, you’re trying to squeeze in some time for that passion project you’ve been dreaming about.

But instead of making progress

You find yourself staring blankly at your computer screen, your brain foggy and slow.

You’re not just tired – your cognitive abilities are impaired in a way similar to having had a few drinks.

Why does this happen?

When we’re fatigued, our brain’s prefrontal cortex – the area responsible for decision-making, problem-solving, and regulating our behaviour.

Ends up saying FU and doesn’t function optimally.

This makes it incredibly difficult to focus, think clearly, and stay motivated.

This impairment isn’t just about feeling tired.

It affects your ability to react quickly, make decisions, and even your memory.

So, if you’ve ever found yourself forgetting where you put your keys after a sleepless night, now you know why!

What’s the takeaway?

Understanding the profound effects of fatigue on your focus and cognitive abilities can help you prioritise rest and self-care.

It’s not just about getting through the day – it’s about performing at your best, thinking clearly, and maintaining your overall well-being.

Remember, it’s okay to feel tired.

It’s a signal from your body to slow down and take care of yourself.

By being present and mindful, you can navigate through these moments and find your focus again.

See you on Sunday… what do you feel you need help with? Reply to this email and I will make it Sunday’s topic.

Your friend,

Robbo “The PVC Chief” Blades

P.S. Don’t forget everything works properly when it is unplugged for a few minutes… even YOU. It is okay to say no to a social engagement because you don’t have the energy.