This simple activity pacing calculator helps you translate today’s pain, energy and bandwidth into a practical plan: Green (explore), Yellow (one big thing + rest) or Red (hotel survival mode). It’s designed for travellers with chronic pain, fatigue or arthritis who want strategy, not pressure.

1. 1. Right now, how loud is your pain compared to your usual baseline?

   Think about the last hour or so.

   Below or at my usual baseline; more like background noise. A bit louder than usual but I can still focus on other things. Clearly louder; I have to slow down and plan around it. Much worse than usual; hard to think about anything else.

2. 2. How refuelled did you feel when you woke up today?

   Not the number of hours, but the quality of recovery.

   Woke feeling okay or refreshed. Slightly under-slept but functional. Tired, needed extra time to get going. Exhausted; could have slept several more hours.

3. 3. How stable does your mobility feel this morning?

   Moving close to my “good” days; normal for me. A bit stiff/sore but I can walk short distances without thinking about it. I need to plan around walking; I’m slower or more guarded than usual. Every step feels like a negotiation; I’d prefer to stay close to my room.

4. 4. How much “thinking energy” do you have for decisions, crowds and logistics today?

   Clear-headed; I can handle planning and noise. Slightly foggy or stressed but manageable. Foggy or tense; I’d rather follow than lead. Overloaded; I need very simple plans and minimal decisions.

5. 5. How much is already on your plate today before sightseeing?

   Transfers, family obligations, work emails, early starts, etc.

   No extra drains; relaxed schedule. One mild drain (e.g., early breakfast, one errand). One big or several small drains (e.g., long transfer, stressful call). Today is already heavy: travel day, tight timing or big family plans.