by Liel Bridgford
Get to know your fatigue and energy patterns. This includes learning which activities spend the most energy for you, and which recharge your batteries. It can also involve understanding the impact of weather, noise, and stress on your fatigue. Start by tracking your energy levels and activities for a week.
Use a pacing system that suits you. My personal favourites are the Spoons Theory and the traffic light system. The traffic light pacing system divides your activities into three categories according to the level of energy you spend doing them: high (Red), medium to neutral (Yellow), and restorative activities (Green).
This allows you to balance your schedule according to your energy, thereby sustaining your energy for longer. Find out more about using a pacing system here.
Optimise sleep hygiene – although many people experience fatigue even when sleeping well, sleep hygiene affects our sleep quality, which in turn impacts fatigue and energy management.
Review your bedtime habits, and gradually improve your sleep routine as needed. Focus on one small change at a time, implementing it for a few days before introducing another. For example, start by removing your phone from the bedroom, then introduce a no-screen 30 minute gap before bed. Go to The sleep foundation for more.
Simplify and reduce your load – this is one of the most effective, but often-missed strategies for energy management. Focus on finding daily tasks you can delegate or delete, as small as they may be. For instance, some people ask for help from loved ones with laundry, or with organising social events.
Write down at least three activities from your schedule which can be either removed or given to someone else. Even delegating tasks such as cleaning the toilet to another person can have a big impact in the long term.
Review how things are going regularly, and adjust what isn’t working.
Reach out for more support when you need it. You can start by contacting a disability friendly Occupational Therapist or Psychologist.
