After a concussion many people find that they have less energy than before. Everyday situations can be exhausting. Energy conservation is about being careful with how you use your energy.
Think about your energy like money in a bank account: you only have a certain amount of energy, and you need to manage it well. You manage your energy by making deposits (resting) and withdrawals (using energy) based on what you need and can afford. If you empty your energy bank account by noon, then you won’t have enough energy left for the rest of the day.
Some activities can drain your energy quickly. Don’t stop doing these things, just know that you may need a break before, during, or after doing them:
- talking on the phone
- talking in crowded places or, in a group
- visually stimulating environments like movie theatres or shopping malls
- visually stimulating activities, like watching TV, playing video games, or reading (especially reading on screens)
- driving in the rain, driving in heavy traffic, or being a passenger in a vehicle
- thinking hard or concentrating hard, like completing insurance forms or planning an event or project
- physical activity (even simple tasks may be exhausting)
Plan, pace and prioritize
To use your energy wisely, try following the “3Ps”:
Plan
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Plan everything you need to do. Remember to include rest breaks in your plan. |
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Take time each evening to review the day and plan out the next day. |
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Gather everything you need before you start a task. |
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Spread heavier tasks out over the week. |
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Plan to do harder activities when you have the most energy. |
Pace
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Work for short periods. |
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Give yourself plenty of time to do each task. |
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Build in rest periods or brain breaks throughout the day. |
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Balance activities with rest breaks. Rest before you feel tired. |
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Break up large tasks by doing a little each day. |
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Switch between heavy and light tasks, and between tasks that use your body and tasks that use your mind. |
Prioritize
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Decide what is most important to you. |
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Ask for help or let other people help you when possible. |
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Be sure to include activities you enjoy. |
Your environment also impacts how much energy you use. When you are planning, pacing, and prioritizing, think about your environment:
- Where will the activity happen? Is it in a busy, crowded place? Or is it in a quiet room?
- What position will your body be in for the activity?
- Is your body position going to make you use more or less energy?
Try using this Activity Journal to plan your day, manage your energy, and track your symptoms.
There are in-person and online classes across Alberta that teach you about energy management and pacing and conserving your energy. Sign up for the Alberta Healthy Living Program in your area.
