How can I adjust tomorrow's plans after a hard day when I live with chronic pain or fatigue?

Instead of choosing between doing everything or cancelling everything, it can help to redraw tomorrow into three layers: one small anchor that matters most, one or two optional items that can be dropped, and bonus items that only happen if you are doing unexpectedly well. Protecting rest blocks in the middle of the day also reduces the risk of losing the rest of the trip to a crash.

What is an Anchor–Optional–Bonus pacing plan?

Anchor–Optional–Bonus is a simple pacing structure where you pick one main anchor for the day, such as one activity or commitment that matters most, then list optional activities that are nice but not essential, and finally bonus ideas that you only add if you have capacity. It helps you protect what matters while reducing overload.

Is it okay to cancel or downgrade plans after a hard day on a trip?

Yes. When you live with chronic pain or illness, adjusting plans after a hard day is often what protects the rest of the trip. This helper is designed to make that adjustment more deliberate and less driven by guilt or all-or-nothing thinking.

When should I treat a difficult day as a flare rather than just normal tiredness?

If you notice your usual flare pattern, such as a sharp jump in pain, fatigue or other symptoms that normally signal a flare, you may need a fuller flare day plan rather than a simple pacing tweak. If symptoms are new, severe or worrying, you should seek medical care rather than relying on pacing alone.

Ticked Bucket List · Pacing helper

Redraw tomorrow after a too-hard day

This helper uses an Anchor–Optional–Bonus structure so you can adjust tomorrow without losing the rest of the trip.

Quick answer: Write down what today cost your body, then choose one small anchor for tomorrow, a short list of optional activities, and some bonus ideas that you only touch if you have unexpected capacity. Protect at least one real rest block.

1. What did today cost? Start here

You do not need to justify why today felt hard. Just name it honestly.

What hurts or feels different tonight?

What did today ask of your body and brain?

Steps, standing, noise, social energy, early starts, late finishes.

Any early warning signs you are near a flare?

2. Anchor–Optional–Bonus for tomorrow

Redraw tomorrow so it protects what matters and gives your body room.

Anchor: What matters most tomorrow?

One main thing that tomorrow is about, even if small.

Optional: Nice if it happens, but not essential

Bonus: Only if you are surprisingly well

Plans that you will not judge yourself for skipping.

3. Rest blocks & plan changes

Protect at least one solid rest block and note what may need to move or shrink.

Where will your rest blocks be tomorrow?

Aim for one in the middle of the day if you can.

Plans to shrink, move or cancel

Words you can use with family, friends or hosts

Write a short script you can adapt instead of starting from scratch.

When today is more than “just tired”

If what you are feeling tonight matches a familiar flare pattern rather than normal tiredness, you may need a full flare day plan instead of a light pacing tweak.

Two extra safety checks

If symptoms are new, severe or frightening, seek urgent medical advice.
If this looks like a known flare, consider shifting fully into your flare day plan for tomorrow.

Short FAQs

What if other people are disappointed?

It is understandable for people to feel disappointed if plans change, but your body is not doing anything wrong. Protecting tomorrow can protect the rest of the trip for everyone, including you.

Can I combine this with the Flare Day Rescue Plan?

Yes. If you realise you are in a full flare, use the Flare Day Rescue Plan to structure the day into Rescue, Quiet and Transition blocks, and you can still think of your Transition block as your next Anchor–Optional–Bonus step.