Hello again! If you’ve been following along with our first three chapters, you’ve already started shifting your mindset from "doing it all" to "doing what fits." We’ve talked about the Traffic Light System to check in with your energy, and we’ve built your very own Habit Menu for those days when your brain feels a bit foggy.
But today, we’re tackling one of the biggest hurdles in any wellness journey, especially when you’re living with a chronic illness or fluctuating energy levels: The Boom-Bust Cycle.
If you’ve ever had a "good day" and spent it frantically cleaning the whole house, catching up on three weeks of emails, and going for a long walk: only to spend the next three days unable to get off the sofa: this chapter is for you.
Pacing isn't about doing less; it’s about doing things in a way that keeps your light shining steadily, rather than flickering out. At Wellness Without Barriers, I believe in making wellness sustainable for every body and mind. Let’s dive into how we can break that cycle together.
What Exactly is the Boom-Bust Cycle?
The "Boom-Bust" cycle is a common trap we fall into when we’re eager to feel "productive."
- The Boom: You wake up feeling relatively okay. Your energy is higher than usual. You feel a rush of guilt for all the things you haven't done, or perhaps just a burst of joy that you can do things today. You "boom": you push yourself to the limit.
- The Bust: Because you used up 110% of your available energy, your body hits the emergency brake. You crash. This "bust" period often involves increased pain, heavy fatigue, and sometimes a bit of emotional "bluergh" because you feel like you’re back at square one.
The problem is that over time, this cycle can actually lower our overall baseline. Our "good days" become fewer, and our "bad days" become longer. Pacing is the gentle art of interrupting this cycle.
Enter: The Power of Pacing
Pacing is a form of energy management coaching that helps you stay within your "energy envelope." Think of your energy like a phone battery. If you let it drop to 0% every day, the battery eventually stops holding a charge as well. If you keep it between 20% and 80%, it stays healthy much longer.
Pacing means stopping before you are tired. It means breaking tasks into tiny chunks and spreading them out. It’s about being a supportive peer to your future self.
Strategy 1: The 10% Rule
When we start feeling a bit better, the temptation is to double our activity. If you managed a 5-minute walk yesterday, you might think, "Today I'll do 15!"
In the world of chronic illness support, we often use the 10% Rule. If you want to increase an activity, try increasing it by just 10% at a time.
- If you’ve been reading for 10 minutes, try 11 minutes.
- If you’ve been doing 5 minutes of seated stretching, try 5 and a half.
It sounds painfully slow, I know. But these "micro-wins" (remember Chapter 2?) build a foundation that won't crumble. By increasing slowly, you give your nervous system time to feel safe and supported.
Strategy 2: Pre-emptive Rest
This is the one most of us struggle with. Pre-emptive rest is resting before you feel like you need it.
If you know that doing the laundry usually leaves you exhausted, try this: do one small part (like loading the machine), then go and lie down for 15 minutes before you feel tired.
By resting while you still have "fuel in the tank," your body doesn't have to go into a stress response to keep you moving. You’re telling your body, "I’ve got you. We’re not going to run out of energy today."
Connecting the Dots: Lights and Menus
How does this fit with what we’ve already learned?
- Check your Traffic Light (Ch 1): If you wake up and you’re in the "Green," don't use that as a license to "boom." Use it as a chance to stay in the Green for longer!
- Consult your Habit Menu (Ch 3): On a day where you’re feeling a "Yellow" light, choose the "Low Energy" version of your habits. Don't wait for a "Red" light to slow down.
For example, if "movement" is one of your habits, a "Boom" day might be a 30-minute workout. A "Paced" day is 5 minutes of gentle movement spread out into three 2-minute sessions. You’ve done the same amount of work, but your body processed it much more easily.
Gentle Tips for Your Pacing Practice
- Set a Timer: Don't wait for your body to scream "stop." Set a timer for 10 or 15 minutes of activity, followed by a mandatory rest.
- Change Your Vocabulary: Instead of saying "I can't do any more," try saying "I'm choosing to save some energy for later." It’s an act of autonomy and self-care.
- The 20% Buffer: A great chronic fatigue lifestyle tip is to find your "limit" (the point where you start to feel symptoms) and then aim to do 20% less than that. This creates a safety net.
You Don’t Have to Do This Alone
Breaking the boom-bust cycle is hard. It requires unlearning years of "hustle culture" that tells us our worth is tied to our productivity. It’s okay if you find it frustrating at first.
If you’re finding it tricky to find your baseline or you’re struggling with the guilt of resting, I’m here to help. I offer a free 30-minute discovery call where we can chat about your unique situation and see how a more adaptable approach could work for you.
You can also download my Gentle Reset Toolkit, which includes a pacing log to help you spot your patterns without the pressure of "perfection."
Book your free 30-minute call here
Pacing is a gift you give to yourself. It’s the path to more "predictable" days and a more compassionate relationship with your body. Remember, we’re looking for progress, not perfection: wellness for every body and mind.
See you in Chapter 5, where we'll talk about Redefining Success (and why your "rest days" deserve a gold star).
#Ablepreneurs