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When I was first diagnosed with Idiopathic Intracranial Hypertension (IIH), I thought the key to maintaining some sense of normalcy was learning how to manage my time better. If I could just plan my days more efficiently, schedule my tasks in the right order, and make sure nothing overlapped, I’d be able to keep up with everything. But despite my best efforts, I was constantly burning out. I wasn’t factoring in how my energy levels were changing—not just daily, but sometimes hourly.
That’s when I realized something important: time management wasn’t the answer. Energy management was. Unlike time, which is a fixed resource, energy is unpredictable when living with chronic illness. Some days, I had the mental clarity to tackle big projects. Other days, I could barely get out of bed. Learning how to manage my energy instead of just my time changed everything. It allowed me to work with my body instead of constantly fighting against it.
If you’ve been struggling to keep up with life despite perfectly planned schedules, this post is for you. Let’s talk about why managing your energy is the key to sustainability—and how it can help you thrive, not just survive.
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 Time Management Falls Short When You Have Chronic Illness
Time management strategies assume that if you schedule tasks properly, you’ll be able to complete them. But that model doesn’t account for fluctuating energy levels.
- Time is predictable, but energy isn’t. You can set aside an hour to do something, but if fatigue, brain fog, or pain hit, that hour may not be productive at all.
- Schedules don’t account for recovery time. Pushing through because “there’s still time left in the day” can lead to days (or weeks) of post-exertional malaise.
- Task prioritization based on time alone is misleading. Just because something only takes 10 minutes doesn’t mean you have the energy for it—especially if your capacity is already depleted.
Trying to force myself into a traditional time management system left me feeling like I was failing. But I wasn’t failing—the system just wasn’t designed for my reality. That’s why I had to shift my focus from time to energy.
The Benefits of Energy Management
When you shift to managing your energy instead of your time, everything becomes more sustainable. Rather than relying on rigid schedules that don’t accommodate your fluctuating capacity, you can create a flexible approach that honors your body’s needs. Instead of constantly feeling like you’re falling behind, energy management helps you work in alignment with your natural rhythms, reducing stress and frustration. You’ll also experience fewer crashes and setbacks because you’re proactively protecting your energy rather than running on empty. Most importantly, energy management makes it possible to maintain a better quality of life by ensuring you have enough energy for the things that truly matter—whether that’s self-care, meaningful connections, or personal goals.
1. You Work with Your Body, Not Against It
Instead of forcing yourself to stick to a schedule that doesn’t align with how you feel, you learn to adjust your activities based on your energy levels. This leads to:
- Less guilt around “unproductive” days
- Fewer crashes due to overexertion
- A better understanding of how to pace yourself long-term
2. You Can Prioritize Tasks Based on Energy, Not Just Urgency
Some tasks may seem urgent, but if they require more energy than you have, they can wait. When you prioritize based on your energy instead of time, you:
- Get the most important tasks done when you have the capacity
- Avoid wasting your best energy on low-impact tasks
- Reduce the pressure to perform when your body isn’t cooperating
3. You Build in Recovery Before You Need It
Instead of waiting until you’re completely drained, energy management allows you to rest before you hit empty. That means:
- Fewer crashes and flare-ups
- More consistency in how you show up for yourself and others
- Less time spent in recovery mode
How to Start Managing Your Energy Instead of Your Time
Energy management isn’t about giving up on structure—it’s about creating a system that works for you. That means shifting your approach from rigid schedules to adaptable frameworks that allow for the unpredictability of chronic illness. It’s about designing a daily rhythm that prioritizes your well-being while still helping you accomplish what matters most. Instead of trying to force yourself into a one-size-fits-all approach, you get to create a structure that’s flexible, sustainable, and tailored to your unique energy patterns. Here’s how to get started:
1. Track Your Energy Levels
To manage your energy, you first need to understand it. Try tracking:
- Your energy levels at different points of the day
- Activities that drain you vs. those that replenish you
- Patterns that emerge over time
The Energy Management Toolkit includes an energy tracker to help with this, making it easier to spot trends and plan accordingly.
2. Use the Spoon Theory to Plan Your Days
Instead of thinking in hours, think in energy units (or “spoons,” as the chronic illness community calls them). Each task costs a certain amount of energy, and once you run out, you’re done for the day. Planning your days based on spoons instead of time helps prevent overexertion.
3. Adopt Flexible Routines
Rigid schedules don’t work when energy is unpredictable. Instead, create routines with built-in flexibility, such as:
- Having an “ideal” and a “low-energy” version of your daily routine
- Breaking tasks into smaller steps that can be completed over time
- Using task batching to group activities based on energy demands
4. Set Boundaries to Protect Your Energy
Energy management also means saying no when something will deplete you too much. That might look like:
- Delegating tasks when possible
- Setting limits on social activities
- Prioritizing rest without guilt
Boundaries are just as much a part of energy management as planning tasks. Protecting your capacity ensures you have enough energy for what truly matters.
Making the Shift: A More Sustainable Way to Live
Shifting from time management to energy management isn’t always easy, but it’s worth it. It requires patience, trial and error, and a willingness to listen to your body. But once you make the shift, the benefits are undeniable.
- You’ll stop feeling like you’re constantly falling behind.
- You’ll experience more stability and fewer crashes.
- You’ll finally feel like you have control over your life, rather than being at the mercy of your symptoms.
If you’re ready to make the shift, the Energy Management Toolkit can help. It includes practical tools to help you track your energy, identify patterns, and start planning in a way that actually works for you.
Sign up below to get your free toolkit and take the first step toward managing your energy—not just your time.
Until next time,
