Chronic Pain · Behavioral
Pacing Plan Worksheet
Baseline done on good days too
Boom-and-bust is the classic chronic pain trap: overdo on a good day, crash for three. Pacing sets a sustainable ceiling — done on bad days AND good days.
Baseline (from a bad week average)
Activity
How long / much I can do without flare
The rule
Do the baseline amount whether you feel good or bad. Increase by 10% per week only after a full week without flare. Rest is scheduled, not earned.
One activity I'll pace this month
Consistency beats capacity
The person doing 20 minutes daily outpaces the person doing 2 hours weekly. Pacing wins over sprinting.