As we reflect on the past five years, it’s evident that COVID impact extends far beyond the initial infection. Since the pandemic, a growing number of people have reported extreme exhaustion and persistent fatigue. A new phenomenon has emerged: Post-COVID fatigue that might seem very similar to burnout and chronic fatigue.
But what’s the difference?
While burnout is driven by prolonged stress and emotional exhaustion, it often improves with rest and lifestyle changes.
Chronic fatigue syndrome (CFS), shares more similarities with Post-COVID, including a worsening of symptoms (crash) after physical or mental effort.
In addition, Post-COVID crash often involves complications like shortness of breath, heart racing, neurological symptoms, brain fog and immune system dysregulation.
Both CFS and Post-COVID require energy conservation strategies like Pacing to prevent such energy crashes.
Pacing approach is like managing an iPhone battery at 30%—you can still use it, but if you use google maps and call at the same time, the battery will drain fast and shut down.
Instead, you would plug your iPhone into a charger before the battery gets critically low. This ensures steady power, just as proactive rest helps prevent a complete energy crash in Post-COVID recovery.
1. Adopt the 80% Rule
Overachievers tend to burn bright and go-get-it. But Post-COVID fatigue doesn’t tolerate this. The key? Stop at 80% of your capacity—before exhaustion kicks in.
What Experts Say:
A study published in Nature Reviews Neurology (2021) highlights post-exertional malaise (PEM) as a hallmark of Post-COVID. Overexertion today means a crash tomorrow.
Measure progress by consistency, not intensity.
This means for example, if before COVID you were walking or jogging for 40 minutes, reduce this by 80 percent now, allow your energy reserves to fill up!
The 80% rule helps you stay within your energy reserves, preventing setbacks. If you can sustain your energy for weeks, you’re winning.
2. Track Your Energy—Patterns Reveal Power
A healthy person operates at 80-100% energy level and energy battery naturally fluctuate. However if you got Post-COVID it is probably at less than 30% in best case. Therefore start tracking your energy levels as you’d track business performance. Use an energy journal or apps like Visible to log symptoms, activities, and crashes.
What Experts Say:
Dr. David Putrino, a neurophysiologist at Mount Sinai, suggests that recognising energy patterns is key to managing Post-COVID.
Your calendar isn’t just for meetings—it’s for energy management.
Research on Post-COVID and ME/CFS suggests that energy crash is following physical or mental exertion— it typically occurs 12 to 48 hours after activity, making Pacing and rest essential for recovery.
Get to know yourself and observe— this helps you predict when to work, when to rest, and when to push.
3. Chronobiology—Honour Your Ultradian Rhythms
Your body cycles through 90-minute ultradian rhythms—periods of energy followed by dips. Instead of fighting them, use them!
What Experts Say:
Dr. Sara Mednick, sleep and cognition expert, found that working in 90-minute sprints followed by 20-minute breaks optimises brain function and prevents fatigue crashes.
Resting isn’t slacking—it’s strategy.
High-achievers equate productivity with pushing through, but Post-COVID recovery demands a new formula:
Productivity = Energy Management x Strategic Focus
What Experts Say:
A Harvard Business Review study confirms that strategic breaks improve long-term productivity.
Leaders who pace themselves accomplish more without depleting their reserves. Shift from task volume to task value—what’s the one impactful thing you can do today?
4. The Role of Histamine in Post-COVID: Managing Inflammation
Post-COVID energy crashes can be managed or reduced by the foods you eat! A 2024 study published in Frontiers in Immunology found the link between the Post-COVID symptoms and increased histamine levels.
A low-histamine diet supports Pacing by reducing inflammation and stabilising energy levels, helping to prevent the unpredictable crashes associated with post-exertional malaise (PEM) in Post-COVID recovery.
By minimising histamine-rich foods (such as aged cheese, fermented foods, sugar, alcohol, and processed meats) and focusing on anti-inflammatory, fresh foods (such as leafy greens, root vegetables, and omega-3 sources), individuals can create a more stable internal environment.
This supports better Pacing by freeing up energy previously used for excessive immune responses, allowing for more stable recovery and symptom management.
Create an environment that supports your body’s healing process, allowing you to regain energy and clarity as you move forward in your Post-COVID recovery.
5. Plan for Recovery, Not Just Work
Most calendars are packed with meetings, deadlines, and goals. But where’s the scheduled recovery time?
What Experts Say:
Neuroscientist Dr. Andrew Huberman emphasises non-sleep deep rest (NSDR)—intentional breaks using breathwork, meditation, or naps to restore cognitive function.
The Pause Before approach, rooted in Pacing strategies, emphasises resting proactively before exhaustion overrides.
6. Re-evaluate Exercise and Sport
Post-COVID energy crashes change the exercise equation. Gentle, consistent movement supports recovery—intense workouts can trigger crashes.
What Experts Say:
The Workwell Foundation advises graded movement therapy: start with low-intensity activities (e.g., walking, stretching), then slowly increase based on your body’s response.
No extreme workouts. Instead, integrate breath-based movement (e.g., yoga, walking, Tai Chi) that supports, not depletes your energy.
Remember the 80% rule and stop before you reach your limits.
7. Master the Art of Micro-Restoration
Your nervous system needs micro-recovery moments throughout the day.
What Experts Say:
Neuroscientists confirm that 2-5 minute pauses (e.g., slow breathing, nature exposure, or even staring into the distance) reset brain function and improve energy regulation.
Energy recovery is non-negotiable.
Block energy recovery pauses prior and after energy consuming mental or physical activities in your calendar. These are your VIP priority meetings!
8. Reframe Rest—It’s Your Power Source, Not Your Weakness
Many leaders see rest as a reward for hard work. Shift that mindset. Rest is the foundation of performance, not the opposite of it.
What Experts Say:
A PNAS study (Proceedings of the National Academy of Sciences) proves that chronic stress without recovery damages cognitive function.
Leaders who rest make better decisions, regulate emotions better, and sustain high performance longer.
Instead of asking, “How much can I get done?” ask, “How can I preserve my energy for what truly matters?”
Lead with Pause, Not Overdrive.
Success isn’t about pushing harder—it’s about lasting longer.
The experience of Post-COVID recovery is a wonderful opportunity to get to know yourself.
It‘s an invitation to learn, lead, live and love in a sustainable, self-aware way, respecting the boundaries of your body.
If you’re struggling with Post-COVID fatigue, consider a specialised Recovery Centers for a deeper reset. Medical Spas and rehabilitation centres now offer tailored programs combining holistic therapies, oxygen treatments, guided movement, and stress management techniques to support long-term recovery.
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