Energy can vary with sleep, health, stress, treatment, and responsibilities. Plan from the capacity you have today rather than the capacity you wish you had. This exercise helps you choose priorities and identify where help or a different expectation is needed.
Choose essentials and flexibility
List a few demands for the day. Identify what truly needs attention, what can be smaller, and what can wait or be shared. Include basic needs and recovery time in the plan. Do not assume that caring for yourself must happen after every other task.
Create a lower energy version
For an important task, choose a smaller useful step. A full cleanup might become clearing one safe walkway; a long phone call might become requesting an appointment online. If your energy changes, use the smaller plan and review what additional support is needed.
Reflection prompts
Use these questions in conversation, on paper, or in the downloaded PDF. You may adapt or skip a prompt.
My current capacity and the demands that matter today are
What is essential, what can shrink, and what can wait or be shared?
A lower energy version of one important task is
A practical support or accommodation I could request is
Facilitator notes and adaptation
Persistent fatigue warrants appropriate clinical or medical assessment. Adapt pacing to the client’s condition and avoid generic activity escalation, especially when exertion worsens symptoms. Address financial, caregiving, occupational, and disability related constraints.
Sources behind the concepts
These sources inform the concepts in this original resource. They do not validate or endorse this specific page.