TIME

ACTIVITY (PHYSICAL,MENTAL,EMOTIONAL)

©2011​ ​by​ ​Selena​ ​of​ ​Oh​ ​My​ ​Aches​ ​and​ ​Pains! 

ENERGY (A​ ​or​ ​T)

PAIN/FATIGUE LEVEL​ ​(0-10)

BODY POSITION

HEART RATE

FIBROMYALGIA​ ​TIME​ ​STUDY​ ​WORKSHEET  Track​ ​your​ ​activities​ ​to​ ​get​ ​a​ ​better​ ​sense​ ​of​ ​how​ ​much​ ​activity​ ​you​ ​can​ ​tolerate​ ​in​ ​a​ ​day.​ ​ ​The​ ​first​ ​time​ ​you​ ​use​ ​this  form​ ​you’ll​ ​be​ ​assessing​ ​your​ ​baseline​ ​level​ ​of​ ​functioning.​ ​ ​After​ ​that​ ​,​ ​use​ ​this​ ​worksheet​ ​on​ ​an​ ​ongoing​ ​basis​ ​to​ ​see​ ​if  your​ ​energy,​ ​pain​ ​and​ ​fatigue​ ​levels​ ​change​ ​over​ ​time.    Below​ ​is​ ​an​ ​example​ ​of​ ​how​ ​to​ ​use​ ​the​ ​form:  TIME

 

8:00​ 8:30​ 9:00​ 9:30​

​am  ​am  ​am  ​am 

ACTIVITY (PHYSICAL,MENTAL,EMOTIONAL) Made​ ​and​ ​ate​ ​breakfast​ ​(physical)  Rested​ ​with​ ​eyes​ ​closed  Read​ ​a​ ​book​ ​(mental)  Walked​ ​the​ ​dog​ ​(physical) 

ENERGY (A​ ​or​ ​T) Takes  Adds  Takes  Takes 

PAIN/FATIGUE LEVEL​ ​(0-10) P=7,​ ​F=8  P=6,​ ​F=7   P=6,​ ​F=7  P=7,​ ​F=7 

BODY POSITION stand,​ ​sit  recline  recline  walking 

HEART RATE 95  80  85  110 

ACTIVITY:​ ​In​ ​addition​ ​to​ ​recording​ ​what​ ​you​ ​are​ ​doing,​ ​take​ ​the​ ​time​ ​to​ ​indicate​ ​the​ ​type​ ​of​ ​activity:​ ​physical,​ ​mental  and/or​ ​emotional.​ ​ ​You​ ​might​ ​discover​ ​that​ ​some​ ​“restful”​ ​activities​ ​like​ ​reading​ ​a​ ​book​ ​or​ ​watching​ ​TV​ ​actually  require​ ​mental​ ​and/or​ ​emotional​ ​energy.​ ​ ​When​ ​you​ ​have​ ​completed​ ​the​ ​form,​ ​you’ll​ ​want​ ​to​ ​total​ ​how​ ​much​ ​physical,  mental​ ​and​ ​emotional​ ​activity​ ​you​ ​are​ ​able​ ​to​ ​do​ ​in​ ​a​ ​day.​ ​ ​Also​ ​check​ ​and​ ​see​ ​if​ ​you​ ​are​ ​alternating​ ​between​ ​the  activity​ ​types​ ​during​ ​the​ ​day​ ​to​ ​help​ ​conserve​ ​energy​ ​and​ ​pace​ ​yourself.    ENERGY​ ​USED:​​ ​Activities​ ​either​ ​A​dd​ ​or​ ​T​ake​ ​energy​ ​away​ ​from​ ​your​ ​daily​ ​allotment.​ ​ ​Do​ ​you​ ​take​ ​time​ ​each​ ​day​ ​to​ ​add  energy?​ ​ ​One​ ​way​ ​is​ ​to​ ​schedule​ ​rest​ ​breaks​ ​where​ ​you​ ​recline​ ​or​ ​lay​ ​down​ ​in​ ​a​ ​quiet​ ​room​ ​with​ ​your​ ​eyes​ ​closed​ ​for​ ​5  to​ ​15​ ​minutes.​ ​You​ ​can​ ​use​ ​your​ ​time​ ​study​ ​data​ ​to​ ​identify​ ​times​ ​during​ ​the​ ​day​ ​where​ ​rest​ ​breaks​ ​might​ ​be​ ​helpful.  PAIN​ ​AND​ ​FATIGUE​ ​LEVEL:​ ​Tracking​ ​both​ ​pain​ ​and​ ​fatigue​ ​levels​ ​gives​ ​you​ ​feedback​ ​about​ ​the​ ​activities​ ​that​ ​increase  and​ ​decrease​ ​these​ ​symptoms.​ ​ ​Also​ ​look​ ​for​ ​delayed​ ​reactions​ ​to​ ​activities​ ​in​ ​the​ ​form​ ​of​ ​increased​ ​pain​ ​and​ ​fatigue.  This​ ​can​ ​occur​ ​at​ ​anytime,​ ​sometimes​ ​up​ ​to​ ​72​ ​hours​ ​after​ ​an​ ​activity​ ​is​ ​completed.​ ​ ​Looking​ ​for​ ​trend​ ​helps​ ​identify  activities​ ​that​ ​might​ ​need​ ​to​ ​be​ ​modified​ ​so​ ​that​ ​they​ ​are​ ​more​ ​doable​ ​and​ ​fibro-friendly.  BODY​ ​POSITION:​ ​To​ ​conserve​ ​energy,​ ​you​ ​want​ ​to​ ​recline​ ​more​ ​than​ ​you​ ​sit​ ​and​ ​sit​ ​more​ ​than​ ​you​ ​stand.​ ​ ​Look​ ​to​ ​see​ ​if  more​ ​activities​ ​can​ ​be​ ​done​ ​sitting,​ ​or​ ​if​ ​you​ ​can​ ​alternate​ ​between​ ​sitting​ ​and​ ​standing​ ​during​ ​an​ ​activity.​ ​ ​You​ ​can  also​ ​identify​ ​which​ ​combinations​ ​of​ ​activity​ ​and​ ​body​ ​position​ ​cause​ ​more​ ​pain​ ​and​ ​fatigue.​ ​ ​Examples​ ​might​ ​be​ ​driving,  grocery​ ​shopping​ ​or​ ​housework.​ ​ ​This​ ​information​ ​can​ ​help​ ​you​ ​decide​ ​if​ ​changes​ ​need​ ​to​ ​be​ ​made​ ​in​ ​how​ ​you​ ​approach  these​ ​tasks​ ​or​ ​if​ ​these​ ​tasks​ ​need​ ​to​ ​be​ ​time-limited​ ​or​ ​delegated​ ​to​ ​someone​ ​else.  HEART​ ​RATE:​ ​Wearing​ ​a​ ​heart​ ​rate​ ​monitor,​ ​or​ ​simply​ ​taking​ ​your​ ​pulse​ ​rate​ ​throughout​ ​the​ ​day,​ ​is​ ​another​ ​way​ ​to  assess​ ​how​ ​hard​ ​your​ ​body​ ​is​ ​working.​ ​ ​Start​ ​by​ ​calculating​ ​60%​ ​of​ ​your​ ​maximum​ ​heart​ ​rate​ ​by​ ​subtracting​ ​your​ ​age  from​ ​220​ ​and​ ​multiply​ ​that​ ​number​ ​by​ ​.6​ ​(60%).​ ​ ​(So​ ​for​ ​example,​ ​if​ ​you​ ​are​ ​45:​ ​ ​220​ ​–​ ​45​ ​=​ ​175,​ ​ ​175​ ​x​ ​.6​ ​=​ ​105.)​ ​ ​This  number​ ​represents​ ​something​ ​called​ ​the​ ​anaerobic​ ​threshold.​ ​ ​According​ ​to​ ​the​ ​Workwell​ ​Foundation,​ ​a​ ​heart​ ​rate  higher​ ​than​ ​the​ ​anaerobic​ ​threshold​ ​increases​ ​fatigue​ ​for​ ​many​ ​people​ ​living​ ​with​ ​fibromyalgia​ ​and​ ​chronic​ ​fatigue  syndrome.​ ​ ​Use​ ​the​ ​heart​ ​rate​ ​information​ ​on​ ​your​ ​time​ ​study​ ​to​ ​identify​ ​activities​ ​and​ ​body​ ​position​ ​that​ ​are​ ​causing  your​ ​body​ ​to​ ​work​ ​too​ ​hard​ ​and​ ​become​ ​more​ ​fatigued.    For​ ​more​ ​information​ ​or​ ​to​ ​see​ ​if​ ​this​ ​type​ ​of​ ​monitoring​ ​is​ ​right​ ​for​ ​you,​ ​talk​ ​to​ ​your​ ​doctor​ ​or​ ​contact​ ​the​ ​Workwell  Foundation​ ​in​ ​Ripon,​ ​CA.    ©2011​ ​by​ ​Selena​ ​of​ ​Oh​ ​My​ ​Aches​ ​and​ ​Pains!​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​http:///www.ohmyachesandpains.info