Energy Conservation Tips for ME/CFS, Long Covid & Fibromyalgia

Practical ways to save energy and make daily life easier

Living with ME/CFS, Long Covid, or Fibromyalgia means that every ounce of energy counts. Daily tasks that others take for granted — like showering, cooking, or shopping — can quickly lead to exhaustion.

The good news? With small tweaks to how you plan, pace, and use technology, you can make life gentler and more manageable. Below are tried-and-tested energy conservation tips from people living with energy-limiting conditions.

Conserving Energy at Home

1. Pace and Plan

Break chores into smaller chunks with rest breaks in between. For example, clean the sink in the morning, the toilet at lunch, and the bath later in the day.

Sit whenever possible and alternate between physical and mental tasks — never do both at once!

“I schedule rest breaks in my calendar and lie down straight after work — it makes a huge difference.”

Keep duplicates of essentials (like chargers or water bottles) in different rooms, or use a small basket to carry things you need throughout the day.

2. Starting Your Day

A sunrise alarm clock can help you wake gently. Keep a flask of tea or coffee next to your bed and try straightening the bedding before you get up.

Opt for loose, comfortable clothing that doesn’t need ironing. If mornings are tough, use a bed tray for breakfast or admin tasks.

“I group all my upstairs tasks before going down, so I only do the stairs once.”

3. In the Bathroom

Shower sitting down using a lightweight stool and handheld shower head to conserve energy and prevent dizziness.

Other low-energy helpers:

• Towelling robe for drying

• No-rinse body wash for crash days

• Dry shampoo or leave-in conditioner

• Electric toothbrush and water flosser

• Chair near the sink for brushing teeth

“A shower stool and towelling hoodie mean I can get straight to bed without drying myself.”

4. Getting Ready for Bed

Turn your bedroom into a low-effort zone — everything you need should be within reach.

Keep water, medication, snacks, and your phone on your bedside table. Use:

• Smart lights or voice-controlled lamps

• Electric blanket or smart heating pad

• Eye masks and earplugs to reduce light and noise

“I allow myself 10+ hours in bed — even if sleep is poor, I get enough rest to function.”

Using Technology Wisely

Technology can make life easier — if you use it intentionally:

• Let voicemail handle calls when you’re tired

• Set timers or limits on phone apps

• Use Google Calendar to spread tasks through the week

• Smart plugs, lights, and voice assistants reduce movement

“I use a timer to stop myself from overdoing things — my friend helps me stick to it!”

Labour-Saving Cleaning

Robot vacuums, lightweight mops, and microfibre cloths can save valuable energy. Ask friends or family to help with bedding changes or hanging washing when they visit.

“Don’t get up when people leave — ask them to take mugs to the kitchen.”

Conserving Energy in the Kitchen

Arrange for Comfort

• Keep everyday utensils near your main workspace

• Store items at waist height to reduce bending

• Use see-through containers and labels for easy access

• Try a perching stool or anti-fatigue mat while cooking

Cook Smarter, Not Harder

Batch-cook and freeze meals in labelled containers. Use a slow cooker, air fryer, or soup maker to save time and energy.

“Batch cooking is my safety net — I always have something nutritious ready.”

Keep quick options on hand:

• Eggs, cheese, tinned fish

• Frozen chopped veg

• Ready-cooked rice or lentil pouches

  
  

Conserving Energy Outside the Home

Planning Ahead

Choose the time of day when your energy is best. Write shopping lists by aisle or product type to avoid back-tracking, and schedule rest before and after outings.

“Sometimes it’s better to delay a trip than push through and end up in bed for a week.”

When Shopping

• Shop with a friend for help carrying items

• Stick to stores you know well

• Take rest breaks or use store seating

• Shop at quieter times (before 10am or after 5pm)

• Try online grocery delivery

“My mobility scooter has given me my freedom back — I can do day trips again.”

Social & Outdoor Energy

Pacing applies to social life, too. Choose calm environments, wear earplugs or sunglasses to reduce sensory overload, and let friends know your limits.

“I arrive late, leave early, and avoid people who talk non-stop — conversation is my biggest drain.”

Energy-Saving at Work

Simplify tasks and prioritise what truly needs to be done.

• Break projects into smaller steps

• Use templates or voice dictation

• Ask for reasonable adjustments like flexible hours or remote work

• Keep essentials within reach and sit whenever possible

  
  

Use a “traffic light” system to pace your workload:🟢 low-effort tasks (quick emails)🟡 moderate (meetings)🔴 high-effort (presentations or travel)

“Working from home saves me so much energy — I don’t have to commute or get fully dressed every day.”

Final Thoughts

Energy management isn’t about giving up — it’s about finding smart ways to live within your limits. Every small adjustment helps preserve your energy for the things that truly matter.

Be kind to yourself, listen to your body, and remember: rest is productive.