Finding Balance: Working and Resting with Chronic Fatigue and Brain Fog 

The bills and work deadlines won’t wait until I have more energy. Here’s how I create balance so I can get things done on a timeline that works for me.

For those of us living with multiple sclerosis (MS) and other chronic conditions, fatigue isn’t just about being tired — it’s a deep, overwhelming sense of exhaustion that affects everything from physical mobility to cognitive clarity.

To me, it feels as if I’m wrapped in invisible sandbags or trudging through thick mud, and every movement is weighed down. Mentally, it’s like my brain is stuck in slow motion, and completing even the simplest tasks feels like trying to push thoughts through thick fog, leaving me drained and disconnected.

Fatigue affects up to 78% of people with MS and is one of the most challenging symptoms to navigate, especially when you’re trying to be productive. Add cog fog into the mix, and it can be really tough to manage work, personal projects, and self-care.

But as someone who’s been managing MS for 20 years, I’ve learned that productivity doesn’t have to mean grinding through the day or hustling nonstop. It’s about flexibility and adaptation.

Instead of striving for 24/7 productivity, I focus on using tools and strategies that help me maintain balance, even on days when the energy just isn’t there ─ because bills have to get paid regardless of how tired I feel.

Here’s how I manage to stay productive and achieve my goals while living with chronic MS fatigue.

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Prioritize ruthlessly

With chronic fatigue, it’s essential to make deliberate choices about where to spend your limited energy. I divide my tasks into three categories:

• Musts: critical tasks like work deadlines and medical appointments
• Maybes: important but flexible, such as future project planning
• Can-waits: things that aren’t urgent, like organizing or laundry

This method allows me to focus on essentials while conserving energy for the important things, without feeling overwhelmed by unnecessary tasks.

This doesn’t mean I just blow off the maybes and the can-waits. I add them to my Google Calendar with a notification, so I don’t forget about them, especially if they have deadlines. This way, brain fog won’t prevent me from checking this task off as done before it actually is.

In addition to using my digital calendar to keep my to-do list organized, I also write down tasks to keep them top-of-mind, as research suggests that writing helps us retain the information better.

Use energy budgeting

Energy levels fluctuate throughout the day, so I observe my highs and lows to schedule tasks accordingly.

I’ve noticed that I tend to have the most energy in the mornings or after resting, which is when I tackle demanding tasks. I reserve low energy times, like late afternoons, for lighter activities such as responding to emails, or doing wellness routines like deep stretching or skin care.

By aligning my tasks with my energy levels, I maximize productivity while preventing burnout.

Pomodoro Technique + resting on purpose

Using the Pomodoro Technique has been invaluable for me, especially on low energy days. I set a timer for the technique’s recommended 25 minutes of focused work followed by a 5-minute break. After four cycles, I take a longer break. This structure helps me stay productive without draining my energy.

Pushing through fatigue isn’t sustainable. I’ve learned that pausing when I need it — even if it’s not “required” yet by my Pomodoro timer — allows me to avoid burnout. On those microbreaks, I recharge with deep breathing, stretching, or body scanning to relax my muscles; I take walks on my longer breaks.

By respecting my need for rest, I return to work with renewed focus.

Pro tip: I keep my current task written down and in plain sight to avoid unnecessary task switching or losing focus on what I’m working on.

Delegate and automate

You don’t have to do everything yourself. I delegate tasks when possible, relying on my boyfriend, my mom, and others in my support system to help out, whether it’s dropping off a package or driving me somewhere. I’ll even pay for certain things like lawn service because I can’t commit to mowing grass. 

In addition, I automate things like bill payments or grocery deliveries so I don’t need to think about them more often than necessary.

I also rely on certain tools to streamline my day. These include bullet journaling, task trackers, dry-erase boards, sticky notes, reminder alarms, and productivity apps like Google Calendar and Todoist; each serves a unique purpose in keeping me on track.

These tools reduce the mental load of trying to remember every detail, allowing me to focus on the tasks that truly require my energy.

Work from anywhere with flexibility

Remote work has been life changing for managing my chronic fatigue. If it’s an option for you, I highly recommend pursuing it.

Working from home allows me the flexibility to rest when necessary and to structure my day around my energy levels. As a digital nomad, I can create adaptive workstations wherever I go, adjusting my environment to suit my needs, like working from a laptop propped up by books on a dining room table or using a lap desk.

Whether I’m working from a café or managing tasks from bed, this flexibility lets me maintain my career without sacrificing my health.

Reset energy with gentle movement

It might seem counterintuitive, but gentle movement often helps reset my energy when I feel drained.

Low impact exercises like barre, yoga, or light stretching boost my circulation and mood, giving me the energy lift I need to refocus. As a mixed mobility dancer, adaptive dance has been transformative for both my physical and mental clarity, helping me reclaim energy without overexerting myself.

Final thoughts

Chronic fatigue can make it feel impossible to be productive, but by prioritizing, pacing, and being gentle with yourself, you can still accomplish what matters most. Productivity looks different for everyone with MS, and it’s important to redefine it based on what your body can handle.

And remember — rest is part of the process, not a reward you have to earn.