As a working mum, I often feel myself juggling a million different plates, leading to burnout. I often feel as though I give so much of my mental and physical energy to my business and to others, leaving myself exhausted. My goal is to approach 2025 with a better balance and to feel like I’m thriving. With this is mind, I wanted to sit down and have a chat with organisational psychologist and executive coach, Simi Rayat to get her expert tips on how we can feel more energised and productive.

Simi has recently released her new book, Productivity Joy, published by Wiley and I loved learning about and implementing her 5Qs formula.

Q1. Hi Simi, what advice would you give a busy mum who feels low on energy and lacks motivation?

First and foremost, I want you to recognise that you are doing an amazing job, even if it doesn’t always feel that way. It’s so easy to overlook how much you’re already accomplishing every day. Often, feeling low on energy is your mind and body’s way of signalling that they need a bit more care and attention. Instead of pushing yourself harder, try giving yourself permission to slow down and take a moment for yourself—no guilt attached. Start with something small and manageable, like taking a five-minute break just to breathe, stretch, or simply sit with a cup of tea in silence. Remind yourself that you’re allowed to prioritise your own needs, too. It can also help to give yourself a little acknowledgement: jot down one or two things at the end of each day that you’re proud of. This simple practice can shift your mindset, helping you see that you’re already doing so much. And remember, self-care isn’t selfish; it’s necessary. Taking time to refuel isn’t just about feeling better today—it’s about sustaining your energy for all the tomorrows to come.

Q2. What is one habit that we can start today to feel more energised in the morning?

One of the most powerful shifts I’ve seen is to start your day by investing just five minutes in yourself—using my 5Qs Formula. It’s about priming your mindset, emotions, and energy levels with a few simple but impactful questions. For instance, asking yourself, ‘What’s one thing I can do today that would bring me joy?’ can help you reframe your focus. Additionally, remember to be kinder to yourself; perfection isn’t the goal. Small, consistent actions like stepping outside for a few minutes of fresh air or practising deep breathing can quickly restore your energy.

Q3. What is your go-to time management technique/tool?

Many of us face an ever-growing list of tasks, and no matter how much we get done, it often feels like the list just gets longer. This can lead to feeling overwhelmed and stuck in a never-ending cycle. I’ve found it much more effective to begin each day by identifying just three high-impact tasks to focus on (this is Question Four of the 5Qs Formula). By committing to only three, it feels more manageable, and because you’ve prioritized what truly matters, you know these tasks will make a meaningful difference. Over the course of a week, this simple shift can lead to a sense of real progress, reducing stress and increasing fulfilment.

About the author:

• Simi Rayat, author of Productivity Joy: Feel Energised and Be Effective in 5 Minutes a Day (Wiley), is a renowned global business psychologist, keynote speaker, facilitator, certified professional executive coach who helps business owners, leaders and their teams become a joy to work for and do business with. For more information visit simirayat.com.