Take a Seat, Save Your Feet: The Basics of Energy Conservation

What is energy conservation, and how do you incorporate energy conservation techniques into your day?

#occupationalthearpy #energyconservation #spoontheory

Occupational therapists use energy conservation strategies to manage fatigue by modifying the environment or activity to reduce the amount of energy required. These strategies help people with chronic conditions manage their energy so they can do what they need.

If you do a Google search, you will find several handouts and resources on energy conservation techniques. My favorite is from St. Joesph's Healthcare, which is attached below. St. Joesph's Healthcare states that "learning to conserve your energy is about finding a balance between work, rest, and leisure in order to decrease the amount of energy demand on your body."

Christine Miserandino wrote an essay in 2003 titled "The Spoon Theory" about her experience living with Lupus, how that impacted her energy, and how she could spend her energy throughout her day. The spoons are a metaphor for how much mental and physical energy a person has in a day and how that energy can be limited. You can read her full essay below.

There are four basic principles of energy conservation, called the 4 Ps: plan, prioritize, pace, and position. Read below for more information on these principles.

Tip #1 - Plan

This somewhat simple tip can be more complex than it seems. By planning your activity in advance, you can reduce extra steps and ensure you have all the supplies you need before starting. Planning your schedule and activities can help you conserve mental and physical energy. This tip is problematic because it requires forethought, and life can often be spontaneous. By planning for routine tasks, you can have more energy for those spontaneous activities that pop up.

One way you can use planning is by using a calendar or planner to plan out your week and daily activities. Ensure you have your more difficult activities spread out over the week. Know when you have the most energy and plan the most challenging task of the day when you typically have the most energy.

Think about your basic daily activities, like getting dressed and showering. These activities can often be big energy drains; we usually do them on autopilot. Think about where you keep your clothes, towels, and grooming supplies. Is everything in a convenient place? Many clients I see have developed ineffective habits like keeping their clothes in the spare room down the hall or in places that are hard to reach. Can you do some simple rearranging to make your daily activities more efficient?

When you are cooking or doing chores like paying bills, make sure to have all the supplies you need out and ready before you get started to reduce the time you have to get up.

Tip #2 - Prioritize

Prioritizing often requires making hard choices and cutting out or delegating some activities. Think about what has to be done today and what task could wait, or ways you might be able to delegate it to someone else. Do what is most important first and go from there. There is a lot of literature on the role of delegation in successful leadership. Delegating tasks not only frees up our time but can lead to increased productivity and efficiency. I recommend taking a few weeks and making a list of tasks you do regularly that you can delegate or "automate". You can automate daily tasks by signing up for auto bill pay or having your pantry staples/pet supplies autoshipped.

"As all entrepreneurs know, you live and die by your ability to prioritize. You must focus on the most important, mission-critical tasks each day and night, and then share, delegate, delay or skip the rest." - JessicaJackley

Tip #3 - Pace

Pacing refers to maintaining a steady pace and resting BEFORE you become fatigued. This requires you to listen to your body and know your limits. Staggering your schedule with difficult, easy, and restful activities can be helpful. This is also a little more difficult than it might seem. During longer tasks like making a meal, it can feel like a good idea to power through and finish the activity so you can rest. But it is better to take a break midway through the activity to rest. It is usually better to take a rest break before you become over-exerted or fatigued.

Tip #4 - Position

Your body position and posture can impact how much energy a task requires. Good posture can improve your breath support and make tasks easier. Sitting uses up to 25% less energy. Sit when possible and make sure you are mindful of your posture. Check out this resource from Nationwide Children's Hospital for exercises to improve your posture and breath support.

Tip #5 - Consider an Occupational Therapy Evaluation

If you struggle to manage your energy or have fatigue that limits your daily activities, consider an occupational therapy evaluation. Occupational therapists (OTs) are experts in activities of daily living. OT's can perform an activity analysis by watching how you do your daily routine. From there, they can recommend individualized recommendations to modify or simplify your activities to reduce the energy strain or make the task easier. The good news is that Medicare Part B and most private insurance cover an occupational therapy evaluation.

Remember...

Save your feet—take a seat! There is a lot of information on general energy conservation tips or hacks. I hope you all read through some of the resources I included in this blog and examine your daily activities. Hopefully, you can find a few modifications to reduce your energy consumption. Time and energy are two precious resources. The more we can save, the more we have for the things that matter the most!

Check out this resource from St. Helens and Knowsley Teaching Hospital

Thank you for reading!

Jenny Williams, OTD