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CFS Pacing Toolkit: A Self-Study Course to Regain Energy, Avoid Crash Cycles & Take Back Control from Chronic Fatigue
Introduction
Welcome and Introduction (0:57)
Important Disclaimer - Please Read First
Getting Started with Pacing
What is Pacing? (1:47)
Finding Your Baseline (General Rule of Thumb)
Different Stop Rules
The Different Types of Energy We Use (1:16)
Tools to Help You Reduce Your Activity Level & Reach Your Baseline
Reducing Your Activity Level: One Approach: The 4P's and 3D's. (1:22)
Another Approach: The Time Management Matrix (Adapted): Stage 1
The Time Management Matrix (Adapted): Stage 2
Reflecting On The Consequences of Where You Focus Your Time & Energy (2:01)
Have You Reached Your Target Baseline Now?
Creating Your Pacing Plan
Creating Balance Throughout Your Day, Week & Month (1:53)
Energy Hacks
Building In A Buffer For Unexpected Events (0:58)
Pacing Plan Creation and Keeping An Activity Diary: Example 1
Pacing Plan Creation and Keeping An Activity Diary: Example 2
A Word On Mental Fatigue (Brain Fog)
Bringing It All Together!
Recap (3:07)
Crashes and Pacing Up
Bonus Material!
Mindset and Reframing: Acceptance and Reframing of Setbacks (3:26)
Other Lifestyle Factors to Improve Your Energy Production
Additional Resources
You Have Reached The End
Congratulations! You Have Completed The Course! (1:30)
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Reflecting On The Consequences of Where You Focus Your Time & Energy
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