How to Stay Positive When You’re Tired (7 Effective Tips)

Because we live in a busy world, it’s easy to catch yourself overworking or staying up too late. Most of us have a problem going to bed too late. These changes in our body clock can bring down both our energy and our mood – it can be difficult to stay positive when you’re tired.

Want to know how to stay positive when you’re tired? Here are seven effective tips to stay positive when you’re tired:

  1. Don’t dwell on the exhaustion.
  2. Keep yourself hygienic.
  3. Eat nutritious meals.
  4. Move your body (gently).
  5. Find a way to work through tiredness.
  6. Go to bed early.
  7. Wake up early tomorrow (trust me on this one).

The best way to stay positive when you’re tired is to remember that things will get better and to make the most of what little energy you have. Sounds easy, right?

Maybe not. But don’t worry – I’ve broken it down for you in this article. With the help of these seven tips, your mood will be on the upswing, and you’ll be feeling better in no time.

1. Don’t Dwell on Exhaustion

This is the most important step in the process of becoming more positive when you’re tired – don’t dwell on the exhaustion and make sure you forgive yourself!

Forgive yourself - woman in bed brooding

It’s crucial that you don’t get down on yourself for staying up too late or for overworking. Life happens – this is only one day out of all the days you get to live.

Remind yourself that life will go on and that this one mistake is not one that will define you.

If you get stuck in a loop of negativity, it’s likely that you’ll stay there, which makes it hard to get other tasks done throughout your day. Make the decision now to forgive yourself and accept circumstances as they are right now.

2. Keep Yourself Hygienic

One of the first things you should do when you get out of bed, exhausted and rumpled, is to get yourself cleaned up.

Drag yourself to the bathroom, gather your favorite skincare or bath products, and run yourself a nice hot shower. Take time to wash the grime off your face.

Skin Care in bathroom

After your shower, get dressed in clothing that’s both comfortable and work-appropriate, even if you’re working from home. If you just stay in your pajamas, you’re more likely to crawl back into bed and stay there for the better part of the day.

3. Eat Nutritious Meals

Once you’ve gotten yourself cleaned up, it’s time to prepare yourself a wholesome meal. The exact nature of this meal depends on your dietary choices and how much energy you have.

It’s helpful to have some pre-made meal ingredients on hand for when you’re tired, like Moroccan Tomato Sauce to cook a couple of eggs in to make shakshuka, a traditional North African dish. Serve with some whole wheat toast, and you’ve got a healthy three-ingredient breakfast.

Healthy food - granola

Some other healthful choices are fruit with plain Greek yogurt or a bowl of grain-free granola with some no-sugar-added almond milk.

4. Move Your Body (Gently)

When you’re tired, the last thing you want is to spend hours at the gym working out. Fortunately, it’s okay to take a break every once and a while – science actually tells us that it’s good to take rest days.

According to research done for, it’s important to take rest days to give our bodies a chance to heal from micro-tears in the muscles created through rigorous exercise; rest days also help to prevent soreness and injury.

Aerobics - keeping moving - how to stay positive when you're tired

Some great alternatives to workouts that help you get active while you’re tired are gentle stretching and gentle aerobic movement. Try going for a walk or following along with a yoga tutorial for some ideas.

5. Find a Way to Work Despite the Exhaustion

If, after a hot shower, a nice breakfast, and some gentle movement, you’re still feeling wiped out, that’s okay!

You might be dreading the work ahead, but have faith that it can get done. What you’ll need to do is make a game plan for yourself – how can you get today’s work done while still being compassionate to yourself?

One option is to make a to-do list and prioritize your tasks by how crucial they are to get done by the end of the day. If you have the option to work remotely, use that opportunity to work from your couch or home office.

Perhaps you have some grocery shopping to do – can it wait until tomorrow when you’ve restored your energy?

Whatever tasks you need to accomplish, make sure you take everything one step at a time.

Doing the dirty dishes

You’ve already come this far – now see if you can do just one little last, like making the bed or washing the dishes. Only do what is absolutely necessary, because studies tell us that there’s a phenomenon called “decision fatigue” that comes after making too many decisions. Don’t make yourself more tired than you need to be – do only what is most crucial.

6. Go to Bed Early

Once you’ve completed the most important tasks of your day, consider winding down a couple of hours earlier than you usually do. If you’re a night owl and like staying up until the AM, try tucking yourself in before midnight. If you usually go to bed before midnight, try going to bed around 9 pm.

How to stay positive when you're tired - go to bed early - woman in bed

Studies from psychiatric professionals have shown that going to bed late can worsen anxiety and depression. By going to sleep early, you’re setting yourself up for having a better day tomorrow than you did today. Remind yourself of important tasks you’ve accomplished, and sleep soundly knowing that tomorrow will be a brighter day.

7. Wake Up Early Tomorrow

Since you’re going to bed early tonight, it will be easier to wake up earlier tomorrow, as well.

Just as studies show that going to bed earlier can potentially promote greater emotional health, other complementary studies also show that waking up earlier can help promote a positive mood. What’s the old saying – “the early bird gets the worm?” When you rise earlier, you’re more likely to have a positive outlook on your day.

Wake up bright and early

You also have the advantage of having more time to complete tasks. If you find yourself exhausted at the end of the workday with no time to put into your passion projects, consider getting up a couple of hours earlier to give yourself some “me-time.”


What’s most important about staying positive when you’re tired is that you remember that you will feel better soon.Tomorrow is a new day, and it’s likely that you’ll feel much better then. In the meantime, it’s important that you focus on keeping your spirits up. Keep your attention on the good aspects of your circumstances.

How to stay positive when you're tired - woman feeling great - blue sky

Keep eating well throughout the day. Make some time for intentional movement – maybe just take a few laps around your block, or put on a yoga video and follow along. There’s no pressure to run to the gym and crush a workout – keep being compassionate to yourself and move slowly.

Get the most important tasks done by prioritizing wisely. When night time comes around, go to sleep early, set an early alarm, and get excited for the new day ahead.