When Energy Isn’t Unlimited: Practical Strategies for Managing Life with Fluctuating Energy Levels
If you live with Autism, ADHD, POTS, dysautonomia, Ehlers-Danlos Syndrome (EDS), or other chronic conditions, you’ve probably noticed that your energy levels don’t always match your to-do list. Some days you feel capable and focused and on others basic tasks feel impossible.
You’re not lazy. Your energy really does fluctuate differently.
Understanding Energy Conservation
Occupational therapists often talk about energy conservation. Specifically, we’re talking about a way of managing your physical, mental, and emotional energy throughout the day. Think of it as budgeting your energy the same way you’d budget money: spend it intentionally, save it where you can, and try not to overdraw your account.
When your body or brain uses energy differently, learning to pace yourself isn’t optional.
A Few Practical Ways to Conserve Energy
Prioritize the “musts” — Some days, it’s dishes and laundry. Other days, it’s rest and recovery. Both are valid.
Batch or break tasks — Combine similar tasks (like making lunch and prepping snacks) or break big tasks into smaller steps with breaks in between.
Sit when you can — Standing burns more energy than most of us realize. There’s no shame in doing chores or self-care tasks seated.
Simplify your environment — Reduce clutter, streamline your spaces, and use visual cues or reminders to cut down on decision fatigue.
Plan for recovery — After high-energy days, intentionally schedule downtime or “bare minimum” days to allow your body to reset.
Why It Matters
Energy management isn’t about doing less. It’s about doing what matters most without burning out. When you learn to recognize your energy patterns and adjust your expectations accordingly, life becomes more predictable, sustainable, and self-compassionate.
How Occupational Therapy Can Help
Occupational therapy can help you identify your unique energy patterns, adapt your daily routines, and create realistic systems that support your body and brain. Together, we look at your daily demands, identify what drains or restores your energy, and build strategies that actually work for you.
If you’re ready to find ways to make life more manageable without pushing yourself past your limits, occupational therapy can help.
