Signals

Everybody has signs unique to them alerting them to fatigue. Recognise your own personal warning signs of fatigue early.

• It may be something that you do?
  eg feel restless/become distractible/become disorganised
• It may be something that you feel?
  eg a facial twitch/an old shoulder wound starts to hurt/an eye that droops
• It may be a change in how you behave?
  eg withdraw or 'shutdown'/become more argumentative/ unable to be reasoned with
  

Variety

Variety can help with managing fatigue. Where possible try to alternate a task that requires concentrating or thinking with a physical activity; even if it is standing up and taking a short walk. This is particularly important at work; take micro pauses and mini breaks.

Energy

Staying within your energy limits will assist you to function effectively.

Work with a weekly schedule so you can spread tasks out. Plan 'rests' and 'quiet days' to balance the busy times. Monitor evenings out; you may find it difficult to cope with too many late nights. If you want to go out, be sure that your friends/partner are supportive if you leave early. Plan for the ride home in advance.

Don’t try to ‘go the distance’. Once you have set your boundaries, your loved ones will fall into line with your needs. You will be surprised!

Consider quality time, not quantity time, that leaves you too tired to do anything the next day.

Focus

Concentrate on doing one thing at a time. Eliminate distractions. eg turn the radio off, find a quiet room to work in. If your attention slips, take a short break and come back to your task.

If you get distracted by something else that needs doing, make a note of the new thing to be done. eg write it on a post it and stick it somewhere obvious such as on the fridge. Then redirect your attention to what you first started.

Identify

Identify the best time to do a task. Are you better in the morning or the afternoon? Try to schedule the most difficult or energy sapping activities for this time so you are in the best shape to cope.

Limits

Know your limits.

Start small and then increase the time/or quantity of tasks gradually over time. Work with a baseline measurement, then plan to do a little more each day/week.

If you are finding it difficult to concentrate, it is time to stop and rest, trying to force things is not effective.

Do not miss any meals; take regular drinks and snacks.

Be Kind To Yourself

Remember everyone's performance can fluctuate daily or hourly. It can also be worse if you are physically sick eg have a cold or if you are tired from other things you have done.

Try not to place too high an expectation on yourself. Be realistic.