Pacing and chronic pain

Pacing is learning to find the right balance between spending time on an activity without pushing yourself so that it significantly worsens your pain. 

Pacing is the opposite to just pushing through and finishing an activity and then being in so much pain the next day that you cannot cope with anything at all. 

It is about breaking activities up into small increments. 

It is about definitely stopping when you start to feel pain or increased pain, depending on your situation. 

Pacing can help prevent flare ups and keep you mobile. 

Some people who are trying to pace themselves find it useful to set a time limit and also a rest time or a change of activity.

Pacing Guide for Chronic Pain & Arthritis

What Is Pacing?

Pacing means balancing activity and rest to avoid flare-ups and fatigue. It’s about doing what you can—without overdoing it.

🕒 Daily Rhythm: The Pacing Cycle

Time of Day	Suggested Activity	Pacing Tip
Morning	Light tasks (e.g., breakfast, gentle stretches)	Start slow. Warm up joints gradually.
Midday	Moderate activity (e.g., errands, chores)	Break tasks into chunks. Rest between.
Afternoon	Rest or switch to low-energy tasks	Lie down flat for 10–15 minutes.
Evening	Wind down (e.g., reading, TV)	Avoid pushing through pain.

 

The Pacing Loop

1. Start an activity

2. Notice pain or fatigue

3. Pause or switch tasks

4. Rest (short and frequent)

5. Resume if able—or leave it for later

 “Rest before you need it, not after you crash.”

Pacing Strategies

• ✅ Use timers: Work for 20 minutes, rest for 10

• ✅ Alternate physical and mental tasks

• ✅ Sit or lie down between chores

• ✅ Break big tasks into mini-steps

• ✅ Celebrate what you did, not what’s left

Real-Life Examples

• 🧺 Laundry: Fold 5 items, rest, repeat later

• 🍽️ Cooking: Prep veggies seated, cook in stages

• 🧼 Cleaning: One room per day, not the whole house

• 💻 Typing: Use voice-to-text or take wrist breaks

Here is a site that has helpful worksheets that can help you with pacing: PSYCHOLOGY TODAY

Pacing: Balancing activity and rest  Download from Medschoolforyou.com

Pacing instructions with worked examples  Download from Cambridge Univeristy Hospital

Pain management diary  Download from livingcbt.com
The Pain Toolkit -  for people who live with persistent pain  Download from paintoolkit.org