Working from home saves time, but it quietly removes a lot of the things that kept you alert: the walk to the station, daylight on the way in, the natural breaks of an office day. If you feel sluggish at your kitchen table by 11 a.m., the fix is usually putting some of those back on purpose.
Written by Vita Globe Editorial Team | Reviewed against circadian and physical activity research, U.S. guidelines and peer-reviewed studies
How do I stay energized when I work from home?
Get daylight early, move a little every hour, and take real short breaks. Light is the strongest signal for your body clock[1]. A meta-analysis found micro-breaks of 10 minutes or less boost vigor and reduce fatigue[2], and breaking up sitting with light walking improves how your body handles meals[3]. Adults should aim for at least 150 minutes of moderate activity a week[4].
Caveat: Most of this research was not done on remote workers specifically, so treat it as a solid starting point rather than a guarantee.
Sources: Blume 2019 · Albulescu 2022 · Physical Activity Guidelines · Verified 2026-09-28
IN THIS ARTICLE
Why does working from home make you tired?
Three things tend to change when the office becomes your spare room:
- Less daylight. Indoor light is much dimmer than outdoor light, even on a cloudy day. Light, especially in the morning, is the main signal that keeps your body clock on track, which affects both daytime alertness and night-time sleep[1].
- Less movement. No commute, no walking between meetings. It is easy to hit 3 p.m. having taken a few hundred steps.
- Fewer natural breaks. Calls run back to back, and lunch happens at the desk.
How should you start a work-from-home day?
Treat the first hour like you still have a commute. A "fake commute" can be as simple as a 10–15 minute walk outside before you open your laptop. It gives you morning daylight[1] and a bit of movement, and it creates a clear line between home time and work time.
Other small anchors that help:
- Get dressed and keep a consistent start time.
- Eat breakfast away from your desk.
- Put your supplements, water bottle and first task where you will see them.
Building a morning routine that actually sticks is a skill. Our post on morning routines that stick has more.
Do short breaks really help your energy?
Yes, and the research is encouraging. A 2022 systematic review and meta-analysis found that micro-breaks of 10 minutes or less increased feelings of vigor and reduced fatigue. The effect on work performance was smaller and depended on the type of task[2].
A simple way to use this: at the end of each call or every hour, stand up, refill your water, look out the window, and walk to another room. It feels too small to matter, but it adds up across a day.
How much should you move during the workday?
The Physical Activity Guidelines for Americans recommend at least 150–300 minutes of moderate activity a week and advise adults to move more and sit less. Some activity is better than none[4].
For desk days, the most practical target is to break up long sitting stretches. A meta-analysis found that interrupting prolonged sitting with light walking lowered blood sugar and insulin after meals compared with sitting straight through[3]. Try a 5–10 minute walk after lunch.
We go deeper on this in what short movement breaks actually do.
The honest summary
- Working from home removes daylight, movement and natural breaks. Add them back on purpose.
- A morning walk is the easiest "fake commute."
- Micro-breaks help you feel less tired, even if they do not always boost output.
- Keep water and a proper lunch in the plan.
What about food, water and supplements at your desk?
Keep a water bottle within reach (mild dehydration is linked to feeling more tired, see our hydration post), and eat a real lunch away from the screen.
If you take supplements, keeping them on your desk can make the habit easier. Just keep expectations realistic. Vitamin B12 is essential for energy metabolism, but the NIH says extra B12 does not boost energy in people who already get enough[5]. Mushroom supplements are popular for focus, but the human research is still limited.
For an honest review of that research, read Mushroom Complex for Focus: What the Evidence Actually Supports.
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Frequently asked questions
Why am I more tired working from home than in the office?
Usually because you get less daylight, less movement and fewer natural breaks. Morning light is key for your body clock[1], and breaking up sitting helps your body handle meals[3].
How often should I take breaks when working from home?
There is no single rule, but short breaks of 10 minutes or less have been shown to boost vigor and reduce fatigue[2]. Once an hour is a practical target.
Does a fake commute actually work?
There is no study on "fake commutes" as such, but a morning walk gives you two things with good evidence behind them: daylight[1] and physical activity[4].
What should I eat to stay focused at home?
A balanced breakfast and lunch with protein, fiber and some healthy fat, plus water through the day. Avoid grazing on sweets at the desk.
Can vitamins help with work-from-home fatigue?
Only if you are low in something. B12 helps energy in people who are deficient, not in those who already get enough[5]. Check with your doctor if you are tired all the time.
Sources
- Blume C, Garbazza C, Spitschan M. Effects of light on human circadian rhythms, sleep and mood. Somnologie. 2019;23(3):147-156. doi:10.1007/s11818-019-00215-x
- Albulescu P, Macsinga I, Rusu A, Sulea C, Bodnaru A, Tulbure BT. "Give me a break!" A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance. PLOS ONE. 2022;17(8):e0272460. doi:10.1371/journal.pone.0272460
- Buffey AJ, Herring MP, Langley CK, Donnelly AE, Carson BP. The acute effects of interrupting prolonged sitting time in adults with standing and light-intensity walking on biomarkers of cardiometabolic health in adults: a systematic review and meta-analysis. Sports Medicine. 2022;52(8):1765-1787. doi:10.1007/s40279-022-01649-4
- Piercy KL, Troiano RP, Ballard RM, et al. The Physical Activity Guidelines for Americans. JAMA. 2018;320(19):2020-2028. doi:10.1001/jama.2018.14854
- NIH Office of Dietary Supplements. Vitamin B12: Fact Sheet for Consumers. National Institutes of Health. Updated December 15, 2023. ods.od.nih.gov
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
