Here's a list I passed on to friends of things I have found helpful:
Become aware when your cognitive energy is low.
See it in percentages, not just good or bad. That helps see how it naturally shifts and changes.
Pace yourself.
If you're exhausted after a mandatory appointment, schedule breaks in between them. Never two a day. Try one every 2 days or 3 days. Don't push through tasks. If it's a long task, break it into smaller chunks to have time to restore in between. Something simple like making dinner requires cognitive effort in the planning, preparation and cleanup as well as the actual cooking. Say no to social events that ask too much.
Don't volunteer for more work.
You can help later on when you feel better.
Don't ask your brain to do something it's struggling with.
If you can't read a book, try reading while listening to the audiobook. Or wait until the brain is fresher.
Make lists and use them.
Regulate the nervous system.
This is done through the physical: walking at a steady pace, repetitive movements of any kind using both sides of the body - left, right.
Do something with your hands.
Try something that doesn't require much thought or mental effort: carpentry, drawing, handicrafts like weaving, cooking. This isn't about achieving a completed project, it's about using the body in a quiet, undemanding, constructive way. The process counts, not the end result.
One thing at a time.
Ingest wholesome content.
Stay away from watching the news or anything that can give rise to irritation or anger. Playing games like solitaire can focus and rest the mind, but watch that this doesn't move into numbing the mind; choose something that freshens it if possible. Try podcasts that make you laugh, dog videos, or listening to music.
Check in on your body.
There may be an unacknowledged ache in the hip that is adding to the fatigue. Treat it if possible. Just noticing it can lower the stress even if it can't be treated - the body's warnings, once acknowledged will stop. If sights and sounds are overwhelming, dim the lights, or turn down the volume.
Touch someone or a cat.
Tactile physical loving touch is healing.
Be willing to settle for tier 2 solutions.
They may not be ideal, but they are good enough.
Practice good habits.
Try a special time each day to reflect on what you appreciate - gratitude for small pleasures (like a hot drink on a cold day). Or try prayer or meditation - a daily practice that builds gradually over time.
Get good sleep, good food and fresh air regularly.
If you love the trees, acknowledge them as you walk by, find a way to drink in their energy.
Be patient with yourself.
It's not your fault. Focus less on what you can't do and more on what you can. When you can't manage something, remember that some days will be better than others and some will be worse. It's a natural cycle, not your fault.
Keep your sense of humour.
Life at times can be absurd.
Give it time.
