Spend energy on purpose.
Two sides: the week as it happens, then what it told you. Built to catch the crash that arrives a day late.
Pacing only works if you can see the bill arrive. This sheet puts the delayed crash check next to the plan.
Free · black and white, prints on anything · no email needed
What it helps you do
- Plan each day against a baseline instead of against yesterday
- Catch post-exertional crashes that arrive a day late
- See which rest actually restores you
- Show a clinician how many days were lost and why
How to use it
- Each morning, circle your energy and write what the day will ask of you. The grey example row shows how little you need to write.
- Rate symptoms the same day, then again the following morning in the “next day” column.
- At the end of the week, look at what came before each bad day, not just the bad day itself.
- Pencil in next week on page two and leave the day after anything big light.
What is on the sheet
- How to use it, in three lines
- On a steady day I can… (your baseline)
- Early warning signs
- The week: energy, demands, rest, same-day and next-day symptoms
- Looking back
- For your appointment
- One change for next week
- Next week, roughly
Prefer not to use paper?
Tell Juno what happened in a sentence and it goes onto your timeline, ready to review before an appointment.
Free to download. Juno is a health assistant, not a medical provider, and never replaces advice from your own clinician.
What a finished sheet looks like
A fictional example, filled in the way a clinician can read in under a minute. Yours does not need to be this tidy.
Questions
What is the pacing week for?
It gives you a structured way to record health context consistently, so patterns are easier to review later.
Can I print it?
Yes. The PDF is designed to be printed or saved digitally.
Can I use it for any condition?
Yes. It is condition-agnostic and can be used alongside chronic illness, recurring symptoms, flares, mood changes, fatigue, pain, or treatment notes.
Is this medical advice?
No. This worksheet is for tracking and appointment preparation. It does not diagnose, treat, or replace advice from a clinician.
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Juno, your 24/7 health assistant
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Free to download. Juno is a health assistant, not a medical provider, and never replaces advice from your own clinician.