Fatigue & low energy: a simple checklist

Feeling tired all the time is frustrating—and common. This page gives you a calm checklist that covers the usual suspects without spiraling.

Section: Common Issues

Fatigue is a clue, not a character flaw Low energy can come from sleep, mood, nutrition, inactivity, medication effects, anemia, thyroid issues, infections, and more. The goal is to narrow it down calmly.

Step 1: Define fatigue

Sleepy (you could nap anytime)
Low stamina (tired with stairs / walking)
Weak (hard to get up from a chair)
Mentally drained (focus is hard)

Step 2: Quick self-check (7 days)

Sleep hours + wake time consistency
Protein at breakfast/lunch?
Daily movement (even 10 minutes)
Hydration (especially if you drink less because of urinary issues)
Alcohol (can worsen sleep quality)

Small, high-return habit A short walk after meals (or a 10-minute morning walk) improves energy for many people more than they expect.

Medication and supplement check

Did fatigue start after a new medication or dose change?
Do you feel groggy in the morning (sedating meds)?
Are you taking supplements that can interact or cause side effects?

When to get checked soon

Fatigue is new, persistent, or getting worse
Unintentional weight loss
Shortness of breath with mild activity
New depression, anxiety, or loss of interest

Red flags (urgent)

Chest pain, fainting, severe shortness of breath
Sudden confusion
Black or bloody stools

Helpful questions for your visit

“Could we check for anemia, thyroid issues, and vitamin deficiencies if appropriate?”
“Could sleep apnea be part of this?”
“Can we review my medications for fatigue side effects?”

Ask your clinician (starter questions)

“What serious causes are we ruling out?”
“Could any of my medications or supplements contribute?”
“What is the simplest next step or test?”
“What can I safely do at home while we figure this out?”
“What symptoms should make me call you sooner or get urgent care?”

Related guides

This page is educational and not medical advice. If symptoms are severe or sudden, seek urgent care.