Spoon Theory Planner & Energy Budget Tracker, Chronic Fatigue Pacing Journal, Web App, Excel and Printable PDF for Spoonies

Spoon Theory Planner & Energy Budget Tracker, Chronic Fatigue Pacing Journal, Web App, Excel and Printable PDF for Spoonies

Plan your day around the energy you actually have. This spoon theory planner helps you count your starting spoons, estimate what each task will cost, plan rest before you run out, and look back at what helped. Made for spoonies and anyone living with limited or unpredictable energy who wants a gentle, organized way to pace the day.

ONE PURCHASE INCLUDES:
✓ Interactive HTML Web App – opens in your browser, works offline, no account or subscription
✓ 14-Sheet Excel Workbook – dashboard, charts and simple tracking sheets
✓ 17-Page Printable PDF – print at home and fill in by hand

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WHAT IT HELPS YOU PLAN
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• Daily energy check: starting and ending spoons, energy, pain / load, stress and sleep (0-10)
• Task energy budget: estimated vs actual spoon cost, priority and status
• Pacing schedule: activity and rest blocks through the day
• Rest and recovery: what you did, minutes, energy before and after, how helpful it was
• Symptoms and context notes
• Meals and hydration with prep effort
• Gentle movement: minutes, effort, energy before and after
• Appointments and errands with travel cost and a recovery buffer
• Support and delegation: who can help and spoons saved
• Energy-saving habits, pacing wins and a weekly review

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INTERACTIVE WEB APP
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15 pages: Dashboard, Daily Energy Check, Task Energy Budget, Pacing Schedule, Rest & Recovery, Symptoms & Context, Meals & Hydration, Movement & Mobility, Appointments & Errands, Support & Delegation, Energy Habits, Wins & Evidence, Weekly Review, Reports, Settings.

• Dashboard: starting and ending spoons, average energy and pain / load, spoons spent and saved
• "Within capacity" ring: share of days that ended at or above zero spoons
• Starting vs ending spoons trend and task cost by category
• Add, edit and delete entries; attach photos or files
• Reports page you can print or save as PDF
• Your own daily spoon target, light / dark mode
• Export and import a backup file
• Your data stays in your own browser, on desktop, tablet or phone

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EXCEL WORKBOOK (14 SHEETS)
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Dashboard · Daily Energy · Task Energy Budget · Pacing Schedule · Rest Recovery · Symptoms Context · Meals Hydration · Movement Mobility · Appointments Errands · Support Delegation · Energy Habits · Wins Evidence · Weekly Review · Lists

• Dashboard: days tracked, average starting and ending spoons, average energy, spoons spent, spoons saved, rest logs, wins
• 4 charts: starting vs ending spoons, task cost by category, within-capacity ring, planner progress
• Dropdowns for task category, priority and status
• Sample rows show how to fill it in

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PRINTABLE PDF (17 PAGES)
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Overview · Daily Energy Check · Task Energy Budget · Pacing Schedule · Rest & Recovery · Symptoms & Context · Meals & Hydration · Movement & Mobility · Appointments & Errands · Support & Delegation · Energy-Saving Habits · Pacing Wins & Evidence · Weekly Review · Low-Energy Backup Plan · Energy Cost Library · Monthly Energy Summary · Personal Energy Support Notes

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HOW IT WORKS
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1. Morning: note how many spoons you are starting with
2. Give each task an estimated spoon cost and pick what matters most
3. Plan rest blocks and a recovery buffer around appointments
4. Evening: note your ending spoons and what helped
5. Weekly: review overspend days and adjust next week

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GOOD TO KNOW
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• Instant digital download. Nothing will be shipped.
• The three formats are separate files and do not sync with each other.
• Web app: open the HTML file in Chrome, Edge, Safari or Firefox. Use Export to back up your data.
• Excel: made for Microsoft Excel (.xlsx).
• Printable PDF is US Letter and not fillable.
• For personal use only. Please do not resell or share the files.

PLEASE NOTE: "Spoons" are a personal way to describe limited daily energy, not a medical measurement. This planner is for organization and self-reflection only. It does not diagnose, treat or cure any condition and is not a substitute for advice from a qualified healthcare professional.

Questions? Send me a message and I will be happy to help.