Exhausted All the Time? This 90-Minute Energy Hack Changes Everything
Why am I always exhausted while my kids have endless energy?
Let’s run through a typical day. You wake up already tired and push through the morning, maybe on caffeine or maybe just sheer willpower alone. By midday, you hit a slump, your brain is fried and patience is thin, yet you push through again. By bedtime, you’ve exhausted the fumes you’ve been running on all day and are amazed at the fact you’re still standing. Then, when you finally get a second to yourself—you don’t relax. Instead, you’re doom-scrolling, staring at your to-do list, or zoning out until you crash.
Then tomorrow? It starts all over again.
Sound familiar?
The Parenting Exhaustion Cycle
Parenting, especially when you’re managing the unpredictable needs of an autistic child while trying to balance your own, can feel like a constant battle against exhaustion. But what if you could work with your body’s natural energy cycles instead of fighting them? Yes, that’s actually a thing!
Enter: ultradian rhythms—your body’s built-in 90-minute energy hack.
What Are Ultradian Rhythms?
Most people have heard of circadian rhythms—your body’s 24-hour sleep-wake cycle. But ultradian rhythms operate within that cycle, controlling your energy levels in 90-120 minute waves throughout the day. They’re predictable and your new best friend in combatting daily exhaustion.
Here’s how it works:
- Your brain focuses best for about 90 minutes at a time.
- Then, it naturally dips—this is your body telling you it needs a reset.
- If you ignore it (which most parents do), you hit brain fog, irritability, and exhaustion.
This cycle repeats all day long. Understanding and aligning with these natural energy waves can help you feel less depleted and more in control—even when life goes upside down.
Why Parents Need This More Than Anyone
Most energy advice is built around people who actually control their schedules. But parents don’t get that luxury.
You can’t take a 20-minute break every time you need one. Your child’s meltdowns, school pickups, and relentless to-do lists don’t pause just because your body needs a recharge.
So instead of trying to follow an ideal routine that doesn’t fit reality, let’s work with what you have.
How to Work With Your Energy (Even When Your Kids Need You Nonstop)
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🔹 Step 1: Recognize the Signs of Energy Peaks & Dips
Your body already gives you signals when you’re in a peak vs. a slump. The key is paying attention instead of pushing through. When you begin to observe yourself in this way, you’ll notice exactly when your energy cycles begin to shift and learn how to work with them.
Feeling focused, energized, or clear-headed? → This is your “go” time. Tackle demanding tasks, plan ahead, or engage with your child’s needs in a high-energy way.
- What this means for you: the BIG things get done, the energy hogs. And the byproduct is you get to feel accomplished and productive for completing tasks.
- What this means for your child: Don’t have any demanding tasks? Then it’s PLAYTIME! Whether it’s a level of physical activity you’re usually not up for, or important one-to-one quality time, your child will feel the impact of this full and focused version of you.
Feeling foggy, sluggish, or irritable? → This is your recharge window. If you can’t take an actual break, shift gears instead of forcing productivity.
- What this means for you: It’s rest, but not necessarily sleep. This is your opportune time to dive in to the activity that fills your cup, that brings you joy. It’s a slow and steady kind of energy, think of it as recovery time.
- What this means for your child: You see them. You’re available for connection and bonding on a deeper level by engaging in slow activities like talking, reading aloud, or just spending time watching them play outside.
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🔹 Step 2: Optimize Your Energy “Peaks” as a Parent
When your energy is naturally high, make the most of it:
✔ Tackle the most demanding parenting moments (homework battles, therapy sessions, hard conversations).
✔ Knock out important tasks instead of getting lost in mindless busywork.
✔ Move your body—even a few minutes of movement can extend your peak. -
🔹 Step 3: Recharge During Your “Dips” (Even If You Can’t Take a Break)
If you had the luxury of a 20-minute rest every 90 minutes, great. But since you don’t—here’s how to use your dip wisely without checking out completely.
✔ Switch tasks: Move from mentally demanding tasks to autopilot ones (laundry, meal prep, driving).
✔ Change your environment: Step outside, move to another room, or even shift positions.
✔ Breathe intentionally: Even 30 seconds of deep breathing signals your body to reset.
✔ Use “soft” rest: Instead of doom-scrolling, listen to music, drink water, or stretch.Even small shifts prevent burnout and help you recharge on the go.
Mini-Coaching Moment: Try It for One Day
👉 Track one full day of energy peaks & dips.
💡 Notice when you feel focused vs. drained.
➡️ Adjust just one thing to work with your energy instead of fighting it.
You’ll be shocked at how much of a difference it makes.
Stop Fighting Your Body—Start Working With It
Most parents are running on sheer willpower, pushing through exhaustion and stuck in survival mode. But your body has a natural energy rhythm that’s already working for you—you just have to listen to it.
Instead of battling burnout, start shifting with your body, not against it.
✨ Try this today, and see how much better you feel.
Janel Stewart
As a mom to twin superheroes with autism, certified health coach, and recovering perfectionist, I know the overwhelm you’re feeling and I’m here to help.
Together, let’s reclaim your health, balance, and joy in parenting.
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