The exhaustion spiral (and how to stop it)

A lot of people quit on their healthy habits —

not because they’re lazy,

but because they’re exhausted.

But when exhaustion sets in, it feels like laziness.

And that leads to one of the most common (and damaging) assumptions:

“I must not have enough discipline.”

So you double down.

Try to get “back on track.”

Push harder.

Until… burnout hits again.

If that sounds familiar, pause for a minute.

Before you start feeling guilty or get mad at yourself for “never being able to follow through”...

Check your energy!

Here’s a quick 5-Minute Energy Audit to run through:

Mental: Am I overwhelmed, overstimulated, or distracted?

→  Think: Too much screen time, no real breaks, constant multitasking.

Physical: Am I actually tired? Or dehydrated? Or skipping movement?

→  Think: Woke up 3x last night. Haven’t moved much today. Living on caffeine. Ate mostly carbs.

Emotional: Am I emotionally drained? Holding onto stress? People-pleasing?

→  Think: Can’t stop thinking about that convo yesterday. Been saying yes too much.

This stuff matters a LOT more than you think it does.

So before you start feeling defeated or rework your entire plan:

Pick one thing from your audit — and take a small action that supports it!

🧠 Mental’s off?

 → Set a 20-minute phone-free window tonight. Go for a walk, sit outside, or just do nothing without a screen.

💪 Physical’s off?

 → Eat something with 25+ g of protein before 10 am tomorrow. Or get outside for 10 minutes. Doesn’t need to be a “workout.” Just move.

💛 Emotional’s off?

 → Spend time with a good friend. Cancel or reschedule something you’re dreading. You’re allowed to!

Just pick one thing and follow through.

And if you need help with a plan that meets you where you’re at and fits into YOUR schedule…

Email me (deb@fitwithdeb.com). I’ll help you build a plan that actually works.

P.S. If you’re a busy woman over 40 and you’re tired of starting over every time your schedule changes, and you’re ready to finally have a plan that works even when life feels chaotic…

Check out Fit + Fresh for FREE —it’s built to help busy women stay consistent with workouts, meals, and energy—without burning out or second-guessing every choice.