Switch between tasks that take a lot of energy and those that take less energy.
Try to plan ahead so that you arent doing too many things that take a lot of energy every day or week.
Have others help you as much as possible. It helps you get tasks done, and it makes those who want to help feel useful.
Combine chores or errands to lower the number of tasks you need to do.
Arrange your household so that most activities can be done on 1 floor.
Organize ahead of time so that you don't have to rush.
Pacing
Be sure to get enough rest. Try to rest in between activities. You can also stop to rest before you get tired, even if it means stopping in the middle of a task.
Try to avoid bursts of activity, because they can drain your energy.
Follow a routine and pace your activities on good days as well as bad days.
Positioning
Sit to do things when possible.
Use assistive devices, which are devices that can help you do things without bending, reaching, or using too much energy. Assistive devices include walkers, scooters, canes, handrails, crutches, and grab bars.
Avoid heavy lifting (such as children, pots and pans, and laundry).
Use carts or wagons to move things from room to room and place to place.
Wear a fanny pack, carpenter's belt, jacket, or sweater with pockets to carry things.
Prioritizing
Focus on things you enjoy doing.
Be realistic with yourself.
When you're too tired to eat or shop for groceries
Let others help prepare or bring food. Family or friends usually like to help!
Shop at less busy times.
Meal preparation
Have all your ingredients on hand before you prepare a meal.
Use mixes or pre-packaged foods.
Use cookware that you can serve from.
Use small, lightweight appliances.
Buy utensils that fit comfortably in your hand.
Store items that you use a lot at chest level so that you don't have to bend and reach.
Line ovens and drip pans with foil for easier cleanup.
Let dishes air dry or use a dishwasher.
Childcare
Plan activities or outings at places where you can sit or lie down.
Use daycare programs.
Have your children help with household chores by making a game out of the chores.
Work
Plan work around your best times of the day.
Organize work areas so that your equipment is within easy reach.
Take rest breaks.
Work part time, if possible.
Leisure
Plan activities that allow you to sit or lie down.
Plan social events for times of the day when you have the most energy.
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Bathing and grooming
Wash your hair in the shower rather than over a sink.
Use a terry robe instead of towels to dry off.
Use organizers to keep things within reach.
Use a chair in the shower or tub.
Use a long-handled sponge or brush to reach your back and feet.
Rest your elbows on the counter or dressing table for support.
Use long-handled brushes or combs to avoid holding your arms overhead.
Use liquid soap or soap on a rope.
Use a raised toilet seat.
Dressing
Wear loose clothes that are easier to put on and take off.
Bring your foot to your knee to put on socks and shoes, so that you don't have to bend over.
Wear slip-on shoes or shoes with Velcro closures.
Use a long-handled shoe horn.
Fasten your bra in front and then turn it around.
Wear clothes that button in front instead of clothes that button in back or pull over your head.
Use a reacher or dressing stick to help with zippers in back.
Housework
Spread tasks out over the week or month.
Hire help.
Use long-handled dusters, mops, or dust pans.
Use an automatic washer and dryer, if possible.
Use a lightweight iron.
Shopping
Make a list.
Organize your shopping list by store aisle.
Ask for help in stores.
Have your groceries delivered, if possible.
Use canned, frozen, or other prepared foods. You can also order food to be delivered from a restaurant.
On days when you feel well, cook extra food and freeze it in small containers. Reheat the frozen food on days when you're tired.
Ask your doctor, nurse, or social worker about community resources that deliver cooked meals.
Eat small, frequent meals instead of several large meals each day.
Have snack foods readily available.
Put some favorite foods and beverages in a cooler with ice next to you as you rest.
Make quick meals with a microwave or blender.
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During the day
Exercise on a regular basis, even if it's only a 20-minute walk each day. Don't exercise in the evening.
Limit naps if you can. If you must nap, don't nap more than 30 minutes.
Before bedtime
Avoid alcohol, caffeine, chocolate, and nicotine (cigarettes) in the late afternoon and evening
Limit liquids in the evening before going to bed
Turn off the TV 1 hour before bedtime. Listen to quiet music or take a warm bath.
If you worry or "can't turn your brain off" when you try to sleep, write out a list of the things you need to do before you go to bed. Then stop thinking about them.
At bedtime
Go to bed and get up at the same time every day, even on weekends
A bedtime snack of warm milk, turkey, or a banana might make you sleepy
Use your bedroom only for sleep and sex. Do not read, watch TV, or work in the bedroom.
If you are a "clock watcher", turn your clock so that you cannot see its face
To fall asleep, lie in the position that you are normally in when you wake up
Go to bed at the same time as your spouse
If you can't fall asleep
If you haven't fallen asleep in 15 minutes, go to another room. Listen to quiet music or read a self-help book. Avoid watching TV or reading an exciting book. Go back to bed when you feel sleepy. If you still can't fall asleep, get up again and repeat as needed.
If you wake up during the night
If you can't get back to sleep, follow the steps above (under "If you can't fall asleep")
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