5 Tips for Delivering a Powerful Keynote (Even When You’re Exhausted)

Because showing up when you’re running on empty takes a different kind of strength.

Let’s be honest, keynote speaking looks glamorous from the outside. Lights, applause, microphones. But what people don’t see is the exhaustion that sometimes comes before the stage.

If you live with chronic illness, fatigue, stress, or disability like I do, you’ll know this: sometimes, just getting to the stage is the win.

But you still want to deliver impact. You still want to serve your audience. And most of all, you still want to honour your message, without burning yourself out in the process.

Here are my top 5 personal tips for delivering a keynote that lands with power, even when your body or brain says, “Nope.”

1. Anchor Into Your “Why”

When energy is low, purpose becomes fuel. Before you step on stage, remind yourself:

• Why does this message matter?

• Who in the audience needs to hear it today?

• What impact do I want to leave behind?

When you connect to your “why,” you stop focusing on how tired you feel and start focusing on how needed you are.

“They’re not here for perfection. They’re here for connection.”

2. Structure Your Talk Like a Story—So You Can Ride the Flow

When you’re exhausted, mental load becomes your biggest enemy. Don’t rely on memory or energy alone. Create a structure that supports you.

✅ Use storytelling frameworks (e.g., beginning, middle, end) 

✅ Have 3–5 key points you can anchor to 

✅ Use cue cards or a slide deck with prompts 

✅ Memorise your opening and closing lines this builds confidence

A strong structure allows your message to flow even if you’re running on half a tank.

3. Sit, Slow, or Pause When You Need To

Who said you have to stand for an entire keynote?

💡 If fatigue, pain, or dizziness hits, give yourself permission to:

• Sit on a stool

• Take a sip of water

• Pause for breath

• Let the audience absorb your last point

Your vulnerability doesn’t diminish your authority it amplifies your authenticity.

You can still command a room with calm presence and quiet strength.

4. Be Honest—And Use It to Connect

If you’re speaking to inspire, empower, or educate, don’t be afraid to name what’s real.

You don’t have to say, “I’m completely exhausted,” but you can say:

Audiences don’t remember flawless presentations. They remember real humans showing up with purpose.

5. Prepare Your Recovery Like You Prepare Your Talk

Your keynote isn’t over when you leave the stage. So plan ahead to protect your energy after the fact.

✅ Block out time for rest post-event 

✅ Have nourishing food and hydration ready 

✅ Say no to socialising if your body needs silence 

✅ Decompress with journaling, meditation, or stillness

Self-care isn’t selfish—it’s strategic. Your message matters. But so do you.

Final Thoughts: You’re Still a Powerful Speaker—Even on a Low-Energy Day

There will be days you speak with fire in your belly. And days when you speak from the raw grit of resilience.

Both are valid. Both are powerful. Both are needed.

The audience doesn’t need you to be perfect. They need you to be present. To show up. To speak from the truth of your experience.

And you, my friend? You’re doing just that.

Want to book a speaker who shows people how to rise through adversity, disability, and real-life challenges? Let’s talk about your next event.

📩 Contact: hello@justinemartin.com.au

🌐 Website: www.justinemartinspeaker.com.au