Pacing to Conserve Energy
This guide will look at practical strategies and ideas for implementation by breaking down pacing into smaller, actionable steps, making it easier for you to incorporate pacing into your daily routine. Below, you’ll find specific strategies and examples of things to try, along with tools and resources to support you.
Here's a step-by-step guide to help you with pacing to conserve energy.
Understand Pacing
Pacing is about balancing activity and rest to manage energy levels effectively. To pace yourself:
Focus on how much energy a task takes and how long it takes to recover.
Avoid pushing yourself to the point of exhaustion.
Prioritise steady progress over rushing to complete everything at once.
Assess Your Energy Levels
Practical Steps to Try:
Use an Energy Log: Write down how you feel at different times of the day.
Example: In the morning, you might feel a 7/10 in energy, but by midday, it might drop to a 4/10.
Identify Patterns: Look for times when your energy dips or peaks.
Tools to Help:
Apps like Bearable or Symple: Track your energy, symptoms, and activities.
Printable Energy Logs: Use templates (available online) to note your energy levels hourly or daily.
Plan Your Day with Energy in Mind
Practical Steps to Try:
High-Energy Tasks First: Do energy-intensive activities when you feel your best (e.g., morning or early afternoon).
Example: If you feel alert in the morning, use that time for tasks like cleaning, paperwork, or running errands.
Save Low-Energy Tasks for Later:
Example: In the evening, focus on relaxing tasks like reading or listening to music.
Strategies to Balance Activities:
Alternate between high-energy and low-energy tasks.
Example: After vacuuming, rest for 15 minutes before starting the dishes.
Break Tasks into Smaller Steps
Practical Steps to Try:
Divide Tasks into Manageable Chunks:
Example: Instead of "Clean the whole house," try:
Clean the living room for 15 minutes.
Take a break.
Vacuum one bedroom.
Set Time Limits for Tasks: Use a timer to work in short bursts (e.g., 10–20 minutes).
Tools to Help:
Time Management Apps: Forest or Focus Keeper.
Visual Timers: Use a physical timer like the Time Timer to see time passing.
Schedule Regular Rest Breaks
Resting is just as important as being active.
Practical Steps to Try:
Set a Timer for Breaks: Work for 20–30 minutes, then take a 10-minute rest. Adjust the timing based on your energy levels.
Use Cues to Rest: If you feel muscle tension, brain fog, or irritability, stop and take a break.
Resting Ideas:
Lie down in a quiet space.
Practice deep breathing or mindfulness for 5 minutes.
Listen to calming music or an audiobook.
Use the “3 Ps” Method: Prioritise, Plan, and Pace
Practical Steps to Try:
Prioritise: Identify what absolutely needs to be done.
Example: Write a to-do list with 3 key tasks for the day.
Plan: Organise tasks based on your energy levels and available time.
Example: Plan grocery shopping on a day when you don’t have other high-energy tasks.
Pace: Spread tasks over several days rather than doing everything at once.
Example: Do laundry on Monday, vacuum on Tuesday, and clean the kitchen on Wednesday.
Use Rest Days
Take at least one day a week to focus on rest and recovery.
Practical Steps to Try:
Plan no activities for this day, except essentials like eating or taking medication.
Engage in restorative activities, like gentle yoga, watching a favorite movie, or taking a short walk.
Say No and Delegate Tasks
You don’t have to do everything yourself.
Practical Steps to Try:
Delegate: Ask family or friends to help with tasks.
Example: Someone else can do the grocery shopping while you focus on meal prep.
Simplify Tasks: Use shortcuts like online shopping or meal delivery services.
Practice Saying No:
Example: “I’d love to help, but I need to rest today.”
Monitor Your Energy During Tasks
Stay aware of how tasks are affecting you in real time.
Practical Steps to Try:
Check in with yourself halfway through a task. Ask:
"Do I feel okay to continue?"
"Should I stop and rest?"
Tools to Help:
Wearable Devices: Use a Fitbit or Apple Watch to track heart rate and activity levels.
Adjust Your Environment
Create an environment that minimises energy use.
Practical Steps to Try:
Simplify Your Space: Declutter and organise frequently used items.
Example: Keep medication or snacks in an easy-to-reach spot.
Use Energy-Saving Tools:
A trolley to move heavy items.
Voice-activated devices like Alexa for reminders.
Learn to Recover After Overdoing It
If you’ve overdone it, focus on recovery:
Rest more the following day.
Engage in calming activities, like listening to soothing music or practicing gentle stretches.
Reflect on what caused the overexertion and adjust your pacing plan.
Who Can Help?
If you struggle to pace yourself, there are people and resources to support you.
People to Contact:
Family or Friends: Ask for help organising your schedule or handling tasks.
Support Workers: They can help create a pacing plan tailored to your needs.
Occupational Therapists: Specialists in energy conservation techniques.
UK-Based Resources:
National Autistic Society (NAS): Resources on managing daily challenges. Visit www.autism.org.uk.
Mind: Offers advice for managing mental health and avoiding burnout. Visit www.mind.org.uk.
ME Association: Practical tips on pacing and energy management. Visit www.meassociation.org.uk.
Access to Work (DWP): Provides support for workplace accommodations.
Tools and Apps
Google Calendar: Schedule tasks and set reminders for breaks.
Bearable: Track energy levels and symptoms.
Pacing Apps (like Better Pacing): Help you monitor and balance activity levels.
Final Thoughts
Be kind to yourself! Pacing takes practice and self-awareness.
Celebrate progress, no matter how small.
Remind yourself that resting is productive and necessary.
Adjust your approach as you learn more about what works for you.
By using these practical strategies and reaching out for support when needed, you can develop an effective pacing routine to conserve your physical and mental energy.