Managing a Fluctuating Energy Budget with Chronic Illness
Some days you have energy and feel like you can do everything, whereas other days it feels like even the most basic tasks take all your effort. I find most systems don’t account for that, which is why I’ve created my own.
As a mum of three living with fatigue from chronic illnesses, my energy isn’t always the same. It fluctuates with my life, sleep and other symptoms. Energy is not a fixed supply that can be relied on each day; it’s a finite resource that fluctuates and should be budgeted for as a result. You can’t use energy you don’t have, and running out as a parent is not something I can afford. Energy doesn’t equal discipline, but it does require mindfulness.
Some days I have more energy than others. On these days, my capacity is much greater. I can manage the household, take my kids to activities, run errands and enjoy social get-togethers. I don’t do all of these on the same day, but I plan for them to be done on my higher-energy days.
On low-energy days, I’m on “battery saver mode”. I focus on the absolute essentials and prioritise rest as much as possible. I reschedule shopping trips and social catch-ups, and only do the essentials around the house, usually making sure everyone is fed, safe, and there’s enough clean clothing for the next day. On these days, rest is the most productive thing I can do, and couch parenting becomes the go-to.
Your activity levels and productivity should reflect your capacity and energy, not fight against them. It isn’t always about discipline; it’s about awareness and adaptation.
Think of it this way: high-energy days are for tasks that require greater capacity, such as planning, socialising, deep work and growth. Medium-energy days are for maintenance tasks, including admin, lighter work, and daily household jobs such as laundry and dishes to keep the household running. Low-energy days are for rest, recovery and the absolute basics. All three types of days are productive in their own context.
I still struggle, like most people. I often feel guilty when my energy drops and I can’t do what I see those around me doing—working full-time, making all their meals from scratch, exercising daily, or playing and running around with their kids. My days often look different, but I’ve learnt there’s no benefit in comparing my low-energy days to someone else’s high-energy standards. I simply don’t have the same “energy budget” that many of the people around me have, and that’s okay.
I’ve learnt to build systems that help me function, make the most of the energy budget I do have, and give me the flexibility I need to sustain them—something rigid to-do lists don’t.
A few examples of the systems I use are around meals, laundry and parenting. Everything from how I stock my pantry to how I cook and put meals on the table for my family is part of a system. These systems mean I’ve already done the thinking and decision-making ahead of time, saving energy and reducing mental load.
The same applies to how I manage laundry with low to moderate energy and how I parent when things get hard. There are already frameworks in place to help me get through without having to start from scratch each time.
It’s important to check in with yourself and ask: What type of energy do I have today? What does my capacity look like? Then choose your tasks accordingly.
Being productive isn’t about getting everything done every day or doing the same amount each day. It’s about matching your activity to your capacity for that day while still caring for your future self.
Future you will benefit from sustainability, not just effort.
