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Let’s be real: there are days when just existing feels like a full-time job. If you’re navigating life with chronic illness, fatigue isn’t just “tired”—it’s a whole-body, mind-numbing kind of exhaustion that can make even the simplest tasks feel monumental. And yet, even on our lowest days, we often crave some sense of momentum—something to help us feel a little more grounded, a little more like ourselves.
That’s where low energy activities for chronic illness come in. These aren’t productivity hacks. They’re gentle nudges—small, accessible actions that support your well-being without pushing you toward burnout.
Disclaimer: While I offer tips for maintaining wellness while dealing with a chronic illness, I’m not a licensed medical physician, psychotherapist, or psychologist, and I’m not offering medical or psychiatric advice.
For my full disclaimer policy, go here.
Why Low Energy Tasks Can Still Matter
When you’re running on fumes, it’s easy to feel like you have to choose between doing everything or doing nothing. But the reality for those of us with chronic illness is much more nuanced. There’s a whole spectrum of in-between.
Low energy activities for chronic illness are not about trying to keep up with able-bodied standards of productivity. They’re about reclaiming moments of control, creating just enough movement to stay mentally or emotionally engaged with your day—even when your body is demanding rest.
If you’re feeling overwhelmed and unsure where to start, this list was made for you. Each task is designed to be flexible, light, and empowering—no guilt, no pressure, just small steps that honor where you are today.
10 Low Energy Activities for Chronic Illness That Can Keep You Going
Not every task has to be a mountain to climb. Below are 10 options that require very little physical or mental effort but still offer a sense of structure, satisfaction, or relief. Try one—or none—depending on your energy levels. This is your list to use as needed.
1. Tidy One Surface
Not the whole room—just one surface. Maybe it’s your nightstand, the coffee table, or that one counter in the kitchen that collects everything. Choose one small space and reset it. It’s surprising how much lighter things can feel when even one corner of your environment feels calmer.
Low energy activities for chronic illness like this give you a visual win without draining your limited energy.
2. Shred or Recycle a Few Papers
Grab that stack of old mail, receipts, or notes you’ve been ignoring and do a quick sort. No need to organize or file anything—just toss what you don’t need, shred sensitive stuff if needed, and call it good.
This is a small but tangible way to reduce visual clutter and get a little mental relief—without requiring much effort or movement.
3. Send a Voice Memo to a Friend
If texting feels like too much and phone calls are out of the question, try sending a voice memo. You can keep it short—just a “thinking of you” or a little life update. Staying connected doesn’t have to require lots of spoons, and this is one of those low energy activities for chronic illness that gently nourishes relationships and your own need for connection.
4. Do a Mindless but Comforting Task
Think matching socks. Reorganizing your sticky note stash. Lint rolling a hoodie. These tiny repetitive tasks can be soothing and offer a small sense of accomplishment. They also give your brain a break while still giving you something tactile to focus on—especially helpful if you’re feeling restless or anxious.
5. Clear Out Your Phone’s Notifications or Tabs
Digital clutter counts, too. If your brain is foggy but your fingers have a little energy, try closing out browser tabs, deleting old notifications, or organizing your home screen. It’s a simple task you can do from bed, and it helps create a tiny bit of order in your digital world.
This low energy activity is a great option when physical tasks feel out of reach but you still want to feel like you did something.
6. Make a “Did” List
We talk a lot about to-do lists—but what about a did list? At the end (or middle!) of the day, jot down a few things you’ve already done, even if they seem small: took meds, brushed teeth, answered one email, changed into clean pajamas.
When exhaustion hits, tracking what you have done—rather than focusing on what’s left—can be a game-changer for your mindset.
7. Open a Window or Tend to a Plant
This one depends on your environment and capacity, but if it’s available to you, fresh air can shift things. Just cracking a window, stepping onto the porch, or opening the blinds to let in light can signal to your body that the day is still unfolding—and so are you.
If you have plants nearby, take a minute to water them, rotate them toward the light, or check in on their leaves. This simple act of care—toward something living—can be quietly nurturing to your own spirit, too.
Low energy activities for chronic illness don’t always mean movement. Sometimes, they’re about subtle sensory shifts and small moments of connection.
8. Do a Quick Inventory of Something You Use Often
Pick one category—snacks, meds, paper towels, clean socks—and do a quick check. Are you running low on anything? No pressure to restock right now—just make a short note for later.
This kind of mental reset helps ease the “what am I forgetting?” anxiety that sneaks in when your brain is in survival mode.
9. Set a 5-Minute Timer for Anything
When your energy is scarce, time can stretch and blur. A 5-minute timer can be a way to add gentle structure to your day—whether it’s 5 minutes of stretching in bed, organizing your meds, or just lying still and breathing. You’re not committing to a whole task, just to a moment.
This approach is at the heart of pacing: small bursts, done with intention.
10. Check in With Your Energy (and Be Honest)
This one is less about “doing” and more about noticing. Where are you today on your energy spectrum? What’s draining you? What’s helping—even a little?
Tracking your energy and recognizing your limits is one of the most compassionate low energy activities for chronic illness you can do. And it’s a skill that gets easier with practice. If you’re not sure where to start, my Energy Management Toolkit can help you figure it out.
You’re Doing Enough—Even on the Hard Days
Living with chronic illness often means constantly adjusting your expectations—sometimes hour by hour. But doing “less” doesn’t mean you’re failing. These low energy activities for chronic illness offer small ways to engage with your day, not because you have to be productive, but because sometimes a little motion can help you feel more like you.
Even on days when your energy is gone, you are still worthy of rest, care, and self-trust.
Want Help Managing Your Energy Without Burning Out?
You don’t need to push through or “power up” to feel like you’re making progress. You need tools that work with your energy, not against it.
That’s why I created the Energy Management Toolkit—a free resource designed specifically for spoonies like you who are trying to make life work within the limits of chronic illness. It includes:
- A quiz to figure out which activities drain or restore you
- A Wheel of Life exercise to identify energy imbalances
- An energy tracker to uncover patterns, triggers, and flares
Ready to feel more in control of your energy? Fill out the form below to download your free Energy Management Toolkit and start building a rhythm that works for you—not against you.
