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Hi I'm Kate

Come and join me on a journey from Chronic Illness to Chronic Wellness!

Warrior, it’s time to take back control.

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Using My Pacing for Wellness Worksheets

If you haven’t already downloaded my free pacing for wellness worksheets, then why the hell not?! Only joking, if you want to get them however all you need to do is subscribe at the link below and they are all yours.

There are a few features to my worksheets that I find useful when pacing, and so I just wanted to talk you through them as they are a little different to some of the more basic sheets you have seen before.


Click here for your Free Pacing For Wellness Printables

Wellness Level

Firstly, you will notice at the top of each sheet is a ‘wellness level’ bar. The idea of this bar is that you mark your approximate and relative percentage score for your own wellness at the time you are completing the worksheet. Let’s say for example you mark it at 40%. If in a few weeks time you realise this has gone up to 60% then you may wish to start a new set of sheets to represent a better reflection of what you are able to achieve and how much rest you need.

But here’s the genius bit (ok so genius may be over the top but it worked really well for me), over time as you collect several of these sheets (which obviously requires you to keep hold of them) you have a set you can pick up at any time in the future if your wellness changes. I know that none of us want to think about relapses or tougher weeks and god forbid  a virus (always so helpful when you suffer with chronic illness), but if you do find yourself having gone backwards one week, or even in the midst of a bad relapse, you don’t have to start again. You can go back through your worksheets to find last time you were in that position and see what worked to get you out of it. This not only speeds up the process of recovery but hopefully helps to speed up the mental transition from ‘oh bollocks’ mode to ‘right, how we going to get out of this one then’ mode.

Activity Log

The activity log is ideally designed to be the first of the sheets to work with. The idea is to get a general record of common tasks and activities, how long it takes you, drains you and how long you need to recover at that level of wellness. This should make it easier to pace out the rest of your week and days.

Don’t think you need to spend a whole week recording all of the activities before you start (I can never be arsed with that). The key here is pencil. Go with what you know then fill the gaps with estimations. Anything that turns out was way off (run 5k, 10 min rest 🙂 – I do crack myself up) can be rubbed out and re-written once you’ve tried it (never run again, no rest time required).

Weekly Planner

One of the principles of good time management is planning out the week before the day, to ensure you capture all of the biggest and most important things before you get lost in the detail. I therefore find this very useful to set an outline when I am pacing.

I never use too much detail here, more of a broad out line ‘housework’, ‘lunch’ etc. The smaller detail can then be picked up in the day. It does mean however, if there is a party I need to get my son to on Saturday afternoon, I don’t forget when planning my day and clash it with the hoovering or something (because it would be awful if I couldn’t do the hoovering!).

Daily Pacer

This is the good stuff so be ready. As well as breaking your day down into 15 minute slots (the devil is in the detail when it comes to pacing), I have also given you a key that you ca use however you like to mark up different activities. You can highlight in different colours, use coloured pencils, patterns, it honestly depends how bored you are (I go to great lengths to create a beautiful piece of artwork with mine, mainly to avoid the hoovering (again).  However, you do it this can be a useful way to quickly examine what can be dropped or swapped if you need a greater top up rest, as long of course, as you don’t mark everything as must do.

Do however you make sure that things ‘for you’, hobbies, phone call to friends, long hot bath, aren’t marked down at too low a priority. If we consistently drop these things then whats the point. An oldie, but a goodie,

‘no one ever said on their death bed, I wish I’d spent more time hoovering’


Another useful tip if you get time is just to mark somehow on the weekly planner and daily pacer what you did achieve from your original plan and what you didn’t and if possible a little note as to how it varied. Particularly in the case of big variances. This just allows you to better plan your future weeks, and as discussed earlier, if you are using your wellness level indicator to look back at any point in the future, it will provide a much more helpful resource.

I hope you find this helpful, I’d love to hear your thoughts on the sheets below…

Speak soon,


Click here for your Free Pacing For Wellness Printables