How to Deal with First Trimester Pregnancy Fatigue while Working from Home

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I knew I’d be tired during my first trimester. In fact, feeling that drag was my first sign that I might be pregnant. But I severely underestimated just how tired I’d be. 

I remember telling some friends, “It’s like you have the flu, but you’re also hungover, and then add on some jetlag.” And I meant it. I was wiped. While not everyone has it this bad (one of my friends definitely didn’t), there’s no denying that first-trimester fatigue will affect how you show up to work.

Yes, working from home during the first trimester might skip some challenges that come with working on-site, but it comes with its own challenges too.

Now that the haze is clear and I have some perspective, here are some of my tips for surviving your first trimester at work.  

What is first-trimester exhaustion?

First-trimester fatigue is more than just feeling a bit sleepy. It’s a deep, physical tiredness that’s rooted in the biology of early pregnancy. One of the main reasons is a surge in progesterone—a hormone that helps support your pregnancy but also tends to make you feel drowsy. 

At the same time, your body is increasing its blood volume and working overtime to support the placenta and your baby’s development. This can leave you feeling drained, even after a full night’s sleep. And if you’re like most pregnant women, it’s common for your blood sugar and blood pressure to dip in early pregnancy, which can add to that heavy, sluggish feeling. 

When your home is also your office, these physical changes can make it hard to separate “work time” from “rest time.” You might find it takes real effort just to focus on a simple task or remember what you were supposed to be doing. 

And with your bed just around the corner, a nap is always calling…

You might be feeling some symptoms like:

• Needing more sleep but never quite feeling rested 

• Trouble concentrating or remembering details

• A sense of moving through molasses both physically and mentally 

• More frequent mood swings or irritability

  
  

First things first: you have not suddenly become lazy. This has nothing to do with willpower. Your body is doing essential work behind the scenes, and the fatigue is a sign of that effort. It’s okay to need more rest right now—your body is asking for it.

Tips for working from home with pregnancy fatigue

I got really frustrated when I felt like I couldn’t keep up with my normal pace. As a business owner, I’m often juggling 10 hats at a time. During my first trimester, that number fell. Some days it was 5, others it was 2, and some days, none.

At the time, I was also packing our house for a move, planning a renovation, and yeah, just trying to live my normal life. I had to lower my expectations for myself and really prioritize what I did in a day. I also had to remind myself that on those “zero-hat days” I wasn’t doing nothing—I was growing a frickin’ baby. 

The following is what I did whenever possible (schedule and energy-wise) to help with the tiredness.

1. Take short naps or breaks when possible, even just ten minutes with your eyes closed

Some days, I took my work to the couch to make this easier. I literally set my laptop on the coffee table, closed my eyes, snoozed, then picked it back up again when I was ready. 

2. Keep (healthy) snacks and water close by for a quick energy boost

I know this can be especially hard if you’re struggling with nausea. For me, I just tried to pick foods I would actually eat and wouldn’t totally spike my blood sugar (hello olives and chocolate almonds). Even if all I wanted was sour candy. 

And if chugging water makes you gag like it did me, take small sips instead or swap that water for

anything else that sounds good (just be mindful of sugar and caffeine content).

3. Shift your workload to times of day when you feel most alert, if your schedule allows

I went from a morning person to a ugh-all-day person in my first trimester. This was tough, as I was used to jumping out of bed and getting the bulk of my work done before noon. Instead, my mornings became the foundation for my afternoons, which is when I did the bulk of my work instead.

4. Move meetings or projects when needed—self-kindness is more important than pushing for perfection

My first trimester was the first time in over 5 years of business that I’d ever, ever asked for an extension on a client project. It felt weird, but I’m so glad I did.

To do this, you don’t have to tell your work or clients you are pregnant (yet). I just told them I was feeling under the weather and felt like their project deserved my brain at full capacity. They appreciated this, and the extension was no problem.

5. Get some movement in

When all you want to do is lie comatose on the couch, I know that moving sounds like literally the worst thing. But let me tell you, some movement, any movement, does help. 

You don’t need to keep up with your gym routine or morning runs, but find some gentle ways to move your body. It’ll help clear the brain fog, stimulate your appetite, and reduce the aches and pains that come from sitting too long.

Working from home with pregnancy fatigue: Carrying it alone

One of the hardest parts of the first trimester—especially when you work from home—is how lonely it can feel. You’re exhausted, maybe nauseous, emotionally all over the place…And yet, for many people, it’s still a secret.

You’re showing up to Slack messages, Zoom calls, and deadlines while carrying something huge that no one else can see. And because you’re not announcing yet (or maybe you’re not ready to talk about it at all), you don’t always get to share the load or explain why everything suddenly feels harder.

Working from home can make this even more isolating. There’s no casual “I’m not feeling great today” hallway conversation. No one sees you white-knuckling it between meetings or lying flat on the floor for five minutes just to reset (ok, maybe that’s a good thing). From the outside, it can look like business as usual, but on the inside, you’re running on fumes.

If you can communicate, do. But on your terms.

You don’t owe anyone details about your body or your pregnancy. But if there’s someone you trust—a manager, a business partner, a work bestie—it can help to let one person in, even vaguely.

That might sound like:

• “I’m dealing with some health stuff right now and may need a bit of flexibility.”

• “My energy is unpredictable these days, so I may shift my hours slightly.”

• “I’m not at 100%, but I’ll let you know if something needs to move.”

  
  

You don’t have to explain further than that. And you don’t have to share that you’re pregnant earlier than you’re comfortable. But having even one person who knows you’re not just “off your game” can lift a surprising amount of mental weight.

When flexibility isn’t an option

Of course, not everyone has flexibility, even when working from home. Maybe your hours are fixed. Maybe your workload is non-negotiable. Maybe your job requires you to be “on” all day, even when you feel anything but.

If that’s you, the goal isn’t to do less work (because you may not be able to). The goal is to conserve energy wherever possible.

That might mean:

• Keeping communication short and to the point instead of over-explaining

• Turning off your camera when you can

• Saying no to optional meetings or extra tasks, even if that feels uncomfortable

• Letting “good enough” be good enough for now

  
  

This is not the season for over-delivering or proving your worth. You’re already doing something enormous.

The first trimester asks a lot while giving very little in return. No cute bump, no baby kicks, no external proof. If all you’re doing right now is getting through your workdays and taking care of yourself, that is more than enough.

Redefining productivity in your first trimester

My biggest first-trimester work-life shift came in accepting that I should not push myself to be like I was pre-pregnancy. In the context of working from home with pregnancy fatigue, that meant redefining productivity for this season of life.

Instead of asking, “Did I do enough today?” I started asking different questions:

• Did I focus on the most important task, even if I only finished one?

• Did I communicate clearly instead of forcing myself to overperform?

• Did I listen when my body needed rest instead of pushing through?

  
  

Some practical ways to adjust your expectations:

• Choose one priority per day and let the rest be optional

• Aim for “good enough” rather than polished or perfect

• Reduce decision fatigue by batching emails, messages, or meetings

• Count rest, nourishment, and stepping away from your desk as part of the workday, not a failure of it

  
  

This season may look quieter on the outside, but it is not unproductive. Letting go of how you used to work makes room for what you actually need right now.

Here’s what I want you to remember:

If you’re in your first trimester and working from home, it’s okay if this season feels slower, quieter, or harder than you expected. Fatigue can shrink your world for a while, and that doesn’t mean you are doing anything wrong. It just means your body is prioritizing something new.

You do not need to optimize your way through this trimester. You do not need to prove that you can “do it all.” Rest, grace, and self-compassion are not indulgences right now. They are practical tools for getting through your days.

If any part of this resonated, I’d love to hear from you! 

Feel free to share your own first-trimester survival tips or what working from home has been like for you in the comments. 

And if you want more honest conversations about pregnancy, work, and navigating these in-between seasons, you can join my mailing list or follow along on TikTok. 

You’re not the only one figuring this out as you go. 💚