Related Posts
I don’t know about you, but some days I wake up feeling like I could conquer the world, only to find myself exhausted after something as simple as making breakfast. Other days, it feels like even getting out of bed is an Olympic-level challenge. Living with chronic illness often means dealing with unpredictable energy levels, and if you’ve ever felt frustrated trying to make your energy stretch across all the responsibilities and self-care you need to manage, you’re definitely not alone.
Pacing is a game-changing strategy for navigating those low-energy days, but mastering it requires some know-how and a generous dose of self-compassion. Let’s talk about why pacing matters more than you might think and how you can learn to work with your body’s energy levels, not against them.
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.
Understanding Pacing: What It Really Means
Pacing is all about energy management. It’s a method of thoughtfully distributing your energy throughout the day to prevent exhaustion before completing your tasks—or more importantly, before attending to your well-being. Think of it as a marathon, not a sprint. Even on good days, pacing yourself is crucial to avoid those dreaded energy crashes. On tougher days, pacing becomes essential for accomplishing even the simplest tasks.
The first step? Embrace the idea that it’s okay to slow down. There’s strength in recognizing your limits and planning your day accordingly. Let’s explore how to do that effectively.
Prioritize Your To-Do List Like a Spoonie Pro
It’s tempting to fill your day with everything you feel you “should” be doing, but when you’re low on spoons, prioritization is key. Here’s a simple framework:
- Essential Tasks: These are your non-negotiables—like eating, taking medication, or personal hygiene. They must get done, even if it means sacrificing other items on your list.
- Important But Flexible: Think of things that contribute to your well-being or household needs but can be adjusted. For example, maybe today isn’t the day to deep-clean the bathroom, but you can tidy up quickly if needed.
- Bonus Tasks: These are extras that you’d like to do but don’t have to. If you find yourself with extra energy, great! If not, they can wait.
The key here is to be realistic. Overloading your day can set you up for disappointment and burnout, so make peace with shorter lists that focus on what truly matters.
Scheduling Rest as a Non-Negotiable
Rest is productive. Repeat that until you believe it. Scheduling rest breaks is an essential part of pacing and should be treated like any other appointment. It’s tempting to push through when you’re on a roll, but trust me: respecting your rest time can make a world of difference.
Try the “20/10 Rule”: Work or focus for 20 minutes, then rest for 10. This method works wonders for both mental and physical tasks and gives your body a chance to recharge. You can tweak the timing to fit your energy flow, but the key is to stick to the rhythm of work and rest.
Remember, rest doesn’t always mean lying down (though that’s perfectly valid!). It could be meditative breathing, listening to calming music, or just closing your eyes and doing nothing. What’s most important is that you give your mind and body a genuine break.
Embrace Adaptive Tools & Strategies
Let’s normalize making life easier on yourself. Adaptive tools and strategies aren’t just helpful; they’re game-changers. If you struggle with chores, consider investing in lightweight cleaning tools or using disposable items when energy is scarce.
Batch cooking or prepping simple meals on higher-energy days can also be a lifesaver when you’re low on spoons. Think of ways to make activities more accessible, whether that’s sitting while folding laundry or using technology to automate repetitive tasks. Every little bit of saved energy counts.
For work or creative projects, break large tasks into smaller, manageable pieces. Working in increments lets you feel accomplished without pushing past your limits. It’s not about doing everything; it’s about doing what you can, sustainably.
Learn to Listen to Your Body’s Cues
Pacing well means getting in tune with your body’s signals. If you notice your symptoms flaring or fatigue creeping in, it’s a cue to rest. Many of us have a tendency to ignore these warnings, but pushing through discomfort often leads to bigger setbacks. Check in with yourself regularly throughout the day. How’s your energy holding up? Are you starting to feel foggy or lightheaded? Adjust your activities accordingly.
A helpful tool is an energy tracker, where you note how you’re feeling at different times and what activities make you feel better or worse. This awareness can help you plan your future days more effectively.
Practice Compassionate Flexibility
Life with chronic illness is unpredictable, so it’s crucial to build flexibility into your day. Sometimes even the best-laid plans will need adjusting, and that’s okay. Learning to pivot without guilt is one of the greatest gifts you can give yourself. Being compassionate toward your body and its needs allows you to thrive in ways that rigid schedules won’t.
If something doesn’t get done, you haven’t failed—you’re adapting. Remember that progress is still progress, even if it looks different from how you envisioned it.
The Power of Routine in Pacing
Routines can be a pacing lifesaver. By creating a predictable structure, you save energy you’d otherwise use to make decisions throughout the day. Start with a simple morning or evening routine that helps ground you and keep it as flexible as you need.
Your routine could include moments of self-care, like a warm drink in the morning or gentle stretches. The key is finding rituals that work for you, helping you feel more in control and less overwhelmed by the day ahead.
Your Energy Deserves Respect
Pacing isn’t about doing less; it’s about doing what matters most in a sustainable way. By prioritizing your tasks, scheduling rest, and using adaptive strategies, you’re setting yourself up for more balanced days. Remember: your energy is precious, and using it wisely doesn’t mean you’re giving up—it means you’re choosing to thrive.
Ready to take control of your energy and pacing? Download The Daily Routine Guidebook for Spoonies below to kick-start your journey toward a more balanced, empowered life. Your future self will thank you!
Until next time,
