Spoons Planner Printable, Spoon Theory Energy Pacing Planner PDF, Chronic Illness Symptom Tracker, A4 + US Letter

A sixteen-page printable energy pacing planner built on spoon theory and the energy envelope, for people whose constraint is a body rather than a calendar. Most planners assume the day is a container you fill. This one assumes the day is an allowance that some mornings simply does not arrive, and plans by subtraction: measure the allowance first, price what things actually cost, spend under the line on purpose, and keep a record good enough to argue with.

It does not begin by planning anything. It begins with Your Baseline, two weeks of plain observation before a single decision gets made, because pacing built on a guess is just optimism with a worksheet. What Things Cost You then builds a personal spoon cost list, and it counts the thing most trackers leave out: what the following day costs, not only the activity itself. The Five Kinds of Spoon separates physical, cognitive, emotional, social and sensory load, so a rested body and an exhausted mind stop being recorded as the same day.

Pacing is treated as a spend rule rather than a rest rule. There is a drawn boom and bust curve set against a paced one, the fifty percent principle, and pre-emptive rest booked in front of activity instead of only behind it. The Crash Log records trigger, delay, duration and days lost, with a field for your usual delay, because a payback that arrives two days late hides its own cause. The Flare Plan is written while you are well and read when you are not, graded across three levels from something is off to I need help, each with what you do, what you stop, and who to tell.

The tracking pages are built for real appointments. Symptoms runs a fortnight of fatigue, pain, fog, sleep, mood and gut against the costliest thing you did that day. Medication and Appointments holds doses and timings, a log of changes and how they went at four weeks, and a structured page for the three questions you actually want answered. People and Boundaries gives you the sentences worth having ready, because the moment you need one is never the moment you can compose it. The Monthly Review closes the loop on whether the envelope has moved.

Accessibility drove the design rather than decorating it. Body text is set a size larger and a shade looser than a normal planner, the ground is a low glare stone rather than white, the ink is a soft charcoal rather than black to cut contrast glare, and the write-on rules are drawn wide and slightly darker so a hand that is not always steady has room and the pen still reads. Marcellus sets the titles, Inter carries every label, heather violet is the only accent, and a clay tone appears on exactly two pages to mark the bad-day machinery.

The tone is deliberate. Nothing in it is chirpy, nothing rewards a productive day, and nothing implies that more effort yields more spoons. It is a self-management and organising tool, not medical advice, and it says so on page two.

You receive two print-ready PDF files, one sized for A4 and one sized for US Letter. It is completely undated, so it starts in whatever week you are actually in, and the daily, weekly and log pages reprint as often as the month needs.

WHAT YOU GET
- Two ready-to-print PDF files: one sized for A4, one sized for US Letter.
- A complete 16-page energy pacing planner with a designed cover and back cover.
- A two-week baseline observation section to complete before planning anything.
- A personal spoon cost list that counts the following day, not just the activity.
- Five load types tracked separately: physical, cognitive, emotional, social, sensory.
- A crash log with trigger, delay, duration and days lost, plus your usual delay.
- A three-level flare plan written while well, for use while not.
- A fortnight symptom matrix, a medication log, and an appointment question page.
- Boundary scripts, a costs and restores audit, and a monthly envelope review.

INSIDE THE PLANNER
1. Cover
2. How to Use It - spoon theory in plain terms, and how to print and bind
3. Contents - the fourteen working pages
4. Your Baseline - two weeks of observation before planning anything
5. What Things Cost You - building a personal spoon cost list
6. The Five Kinds of Spoon - physical, cognitive, emotional, social, sensory
7. The Day - allowance, spend, and what got dropped
8. The Week - seven daily gauges read across for boom and bust
9. Pacing - the envelope, the fifty percent rule, pre-emptive rest
10. The Crash Log - trigger, delay, duration, cost
11. The Flare Plan - three levels, written while well
12. Symptoms - a fortnight tracked against activity
13. Medication and Appointments - doses, changes, and what to ask
14. People and Boundaries - the scripts, and what to decline
15. The Monthly Review - patterns, envelope changes, what to stop
16. Back cover - the method in six lines and the page index

HOW TO USE IT
- Download both files and keep the size you need - A4 for most of the world, US Letter for the US and Canada.
- Print at 100 percent scale, with no page scaling, so the rulings line up.
- Do page 4 first and do not skip it. Two weeks of baseline is what makes everything after it real.
- Fill in page 11, the flare plan, on a good day. It is no use writing it during a flare.
- Print pages 7, 8, 10 and 12 in multiples - they are consumables.
- Take page 13 with you to appointments. A record written on the day beats a recollection given under pressure.
- Sit down with page 15 at the end of each month before you print the next one.

WHO IT IS FOR
Anyone living with ME/CFS, long covid, fibromyalgia, lupus, POTS, MS, endometriosis, rheumatoid arthritis or another condition where energy is the limiting factor rather than time. It suits people who already know the theory and want the machinery, people preparing for an appointment who need evidence rather than recollection, and carers keeping a record alongside someone else. Because it is undated you can begin in any week of any year, and because it is printable you can reprint a single day the moment one goes wrong.

DELIVERY
Files are available to download instantly after purchase. Nothing is posted to you. Because this is a digital item, all sales are final. If anything is unclear, please message me and I will be glad to help.