How do I build a paced itinerary — how many “big” activities per day is realistic?

Start with one anchor activity max per day. Everything else becomes optional “sprinkles.”

• Anchor: your must-do.
• Buffer: hotel reset window after the anchor.
• Bonus: small, nearby, low-terrain extras only if you feel good.

• On-Trip Days: This is your daily pacing rule.

What if I feel great? Add a bonus, not a second anchor.

How do I say no to companions? “I’m pacing so I can show up tomorrow.”

Tours? Prefer half-day or private pace-friendly tours.

• Activity pacing is a core evidence-based rehab approach for chronic pain and fatigue.
• Non-routine “vacation load” shrinks the energy envelope; pre-planned downshifts prevent rebound crashes.
• Micro-anchor (migraine): Over-stacked days often trigger multi-day attacks — build buffers.
• Micro-anchor (OA/back pain): Standing/walking days need recovery blocks to avoid next-day stiffness spirals.