Let’s face it: we’ve all fantasized about waking up brimming with energy, ready to run a marathon or, at the very least, answer emails without curling up under our desks. But here’s the shocker: rest alone won’t kick fatigue to the curb. Science – and three very pragmatic French scientists – have our backs with tried-and-tested hacks for escaping the fog and conquering fatigue for good. Buckle up, because number 3 may just leave you wide-eyed and reaching for your trainers.
The Real Enemy: Why Fatigue Isn’t Just About Not Sleeping Enough
Fatigue, as it turns out, is the struggle of our era. It haunts nearly everyone, no matter where you stand on life’s ladder. According to a March 2024 INSV/Fondation Vinci Autoroutes study, half of French people admit to having experienced sleep troubles. Sometimes fatigue is just a pesky visitor; other times, it moves in, rearranges the furniture, and refuses to leave. It becomes a daily handicap, stubbornly resisting the classic advice: « Go get some rest. »
Hack 1: Outsmart Decision Fatigue – Dress Like Obama or Zuckerberg
Deciding between fries or mashed potatoes shouldn’t sap your will to live, but modern life loves giving us choices. This endless indecision drains us, earning its very own diagnosis: « decision fatigue. » As the authors of « Défatiguez-vous » explain, willpower is a bit like a muscle: overuse it and it will tap out. To dodge this drain, borrow tricks from those who’ve become legendary for limiting choices – Barack Obama always wore the same black or grey suit, while Mark Zuckerberg is a devotee of the uniform. The less you fuss over small stuff, the more brainpower you’ll have for bigger, juicier decisions.
But for many, decision fatigue goes digital. Mindless scrolling on social media quietly siphons energy, sometimes leaving us guilty as well as tired. Some people go nuclear and ditch their phones entirely. If that’s not you, fear not! The experts suggest mentally unplugging with activities like meditation, games, music, naps, or physical activity.
Hack 2: Move More, Even If You Hate Exercise
Here comes the bit you didn’t know you needed: To fight fatigue, you actually need to get tired, but in a good way. According to Professors Guillaume Millet, David Hupin, and Baptiste Morel, physical inactivity breeds a vicious circle – fatigue encourages sedentary habits, which weaken your body and your mood, making fatigue even worse. The antidote? Consistent movement. A varied program is best, combining endurance, strength work, and stretching. Bonus points if you do it outdoors: just being in nature is linked to less stress, a stronger immune system, better sleep, sharper thinking – and, yes, less mental fatigue.
But don’t panic if the idea of Zumba classes gives you hives. Everyday tweaks can get you moving: skip the elevator for the stairs, take a stroll after lunch if you can’t get home, or commandeer your meetings as walking ones. If you need beginner steps, borrow from the « Manger Bouger » government program’s micro-habits:
- Brush your teeth balancing on one leg
- Do wall-sits while your dinner simmers
- Stand (without holding on) on public transit – if you dare
- Lift your feet for a few seconds while seated
- Practice contracting your abs in line at the grocery store
It’s all about baby steps – no need to go full gym-rat and risk injury or burning out before you’ve even begun.
Hack 3: Skip Miracle Pills, Focus on Real Nourishment
Here’s the twist that might surprise you: the dazzling array of supplements lining pharmacy shelves rarely live up to their hype. Despite grand promises, there’s no scientifically proven cure for chronic fatigue among the pills and potions. According to the authors of « Défatiguez-vous, » vitamins and other supplements are only truly helpful in cases of diagnosed deficiency. For everyone else, their effect may well be psychological – not a bad thing, but perhaps not worth breaking the bank.
Before you reach for any supplement, check with a medical professional. What’s proven? A shift in your food habits. Prioritize balanced intake of macronutrients (carbs, fats, proteins) and micronutrients (vitamins, minerals, trace elements). And if you want energizing food inspiration, remember: minimizing spikes in blood sugar and avoiding excess carbohydrates may help you feel more lively, as some have seen with a keto approach.
Finish Line: Mindful Breathing, and Make Peace with Small Steps
Even with all the above, sometimes sleep just won’t come when you need it most. In these moments, meditation or breathing exercises are surprisingly effective. Mindfulness can start small – even being truly present while brushing your teeth, experiencing each sensation without judgement, can relax your mind. Or try the « three-level breathing »: standing with shoulders relaxed, inhale to inflate your belly first, continue to lift your chest, spread your shoulders, then exhale slowly. Instant calm awaits.
No hack would be complete without this last nugget: push yourself gently. Baby steps, not wild leaps, make you far more likely to break the cycle of fatigue and keep going. Science, after all, is on your side – no superfoods or unicorn powders required.
John is a curious mind who loves to write about diverse topics. Passionate about sharing his thoughts and perspectives, he enjoys sparking conversations and encouraging discovery. For him, every subject is an invitation to discuss and learn.
