At any stage in life, it is common to feel, at least occasionally, like you don’t have enough time or energy to do everything you want or need to do. In more extreme cases, you may find yourself exhausted in the evening and unable to account for where the day went. This is especially true for caregivers who may feel run off their feet with no time and energy left for themselves.
From feeling spread a little thin to chronic overexertion that impacts your health and ability to function, most of us can benefit from what is known as “energy conservation.” Simply put, it pays to start thinking about how you can conserve energy by planning ahead, prioritizing tasks and spacing time-consuming activities throughout the week rather than all in one day. Try to schedule rest times and don’t feel badly if you need to delay something until later. Read on for more wise advice…
1. Prioritize and plan
Probably the most important thing we can do to conserve our energy is to get in the habit of planning each day and week.
• Create a written schedule, and stick to it. Sit down at the beginning of each week and list the tasks you need to get done. Include chores, errands, exercise, social engagements and medical appointments. Identify which activities must be done versus which are optional or you want to get done. Start writing these tasks and activities into your schedule, starting with the must-dos, and adding the nice-to-dos only when time and energy permits. Space energy-consuming tasks out throughout the week, and each day try to alternate quiet jobs with active ones. Leave yourself extra time between tasks and outings so you won’t have to rush.
• Review your daily plan each morning, or even the night before. If you are feeling tired, see if some tasks can’t be delegated, delayed or even eliminated.
• Plan for rest. Incorporate times for resting into your schedule each day of the week. Don’t wait until you are tired to stop and take a rest. This may mean having a rest, or setting aside quiet time to write a letter or read a book. When you are resting, try to change positions every 20–30 minutes to avoid stiffening up.
• Avoid “marathon” outings. Combining many tasks and social engagements into one “errands day” may seem like an efficient way to organize your week, but the multiple days you may need to spend recovering is a costly price to pay.
• Schedule outings and exercise and make it a priority. Leaving exercise for “if I have any time or energy left over” is a strategy that will find you on the couch in front of the television nine times out of ten. Plan exercise early in the day when it will be energizing rather than draining. Some people find dividing exercise into smaller blocks of time to be more manageable. Try lifting some light weights in the morning, then heading out for a walk in the afternoon.
2. Delegate
Asking for help can be difficult for those who are used to being self-sufficient and providing care for others. If you feel shy or are embarrassed to ask for help, remind yourself how, at various points in your life, it has given you a sense of satisfaction and joy to be able to help others. Allow others to experience this as they help you.
• Organizing paid helpers. Consider whether you can afford to employ a house cleaner, gardener or snow-shoveller. If weekly help is cost-prohibitive, consider having someone bimonthly or even monthly to help with the more strenuous tasks in particular.
• Grocery shopping. In these times it’s easy to shop online or over the phone. Prices for items are comparable to regular grocery stores, and delivery charges are more reasonable than you might expect. Consider this especially for heavy items like laundry soap and canned goods.
• Involve family. Give the younger generation some responsibility. Parents, encourage visits to elders to include assisting with chores like running errands, clearing snow, helping in the garden, preparing simple meals or even bringing the laundry up from the laundry room.
3. Check your posture
• Align your spine. Be aware of your posture when doing chores around the house. Stooping, crouching, reaching and twisting are all positions that will fatigue you quickly and can lead to injury. Sitting or standing with an upright and aligned spine allows the muscles to rest, greatly reducing the amount of energy you use.
• Take a seat. We use much less energy sitting than we do standing, so sit when possible to conserve energy. Use a tall stool to sit at the counter to prepare meals or wash dishes. Consider using a seat in your shower and sitting at the edge of your bed when dressing. You can even sit while ironing or folding clothes. Use a scooter for longer trips.
• Maximize your muscles. Conserve energy by using bigger muscle groups to perform a task. This means using your legs and trunk muscles instead of your hands or arms. When moving an object, it is usually more energy efficient to push than pull, lift or carry it. Get as close as possible to whatever you are lifting, and carry heavy objects close to your body.
4. Organize
• Arrange your space to maximize efficiency. Reduce bending and reaching in the kitchen by organizing your kitchen cupboards to keep frequently used pots, pans, utensils and dishes between knee and shoulder height. Keep daily- use appliances easily accessible on your countertop. Store heavier canned and bottled goods at waist height in your pantry, with lighter items at the top and bottom shelves.
• Think the job through. Take the time to make sure you have all the materials you need before starting a task, whether it is crafts, cleaning, or home repairs. Keep a set of cleaning supplies in each bathroom and in the kitchen, to avoid having to cart supplies around the house. If you live in a two-storey home, have a set of large cleaning supplies (vacuum, broom, mop and bucket) on each floor of the house.
5. Finding the best equipment
There is an entire industry producing gadgets and tools to promote energy conservation, so take advantage of the best ones.
• Electric kitchen appliances, including food processors, blenders and electric can openers are all energy- and time-saving devices. Use a dish drainer and allow dishes to air-dry, or better yet, use a dishwasher.
• Purchase a cell phone to avoid having to run to answer the ringing phone. Install and use handrails on the stairs and in the bathroom.
• If you are finding yourself fatigued while running errands, consider a wheeled buggy, or a wheeled walker with a basket. A Rollator walker has a seat that can be used to sit and take a rest.
6. Making the most of it
Whether you’re a busy family caregiver juggling the needs of your children, your job and your parents, or a senior whose plan it is to stay as active as possible despite a few nagging health concerns, these tips will hopefully help you stay productive, have fun and make the most of your day. If you pace yourself and plan accordingly, there should be plenty of time and energy for the activities that are really important.
Laura Stewart, BScH, MScPT, is a physiotherapist working in both private homecare and community clinics in Toronto. Reprinted from a previous edition of Caregiver Solutions magazine.