Consider your daily activities (identified in the Activity Monitoring worksheet on the previous page) and sort them based on whether they increase or decrease your fatigue. From these lists, each activity can then be prioritised by moving them higher or lower down the list.

Modificarea activităților  dumneavoastră

În funcție de activitățile  pe care  le-ați introdus  în fișa de lucru anterioară (Monitorizarea activităților), sortați-le acum  în funcție de cât de obosit/ă vă simțiți  după  ce le faceți. În fișa de lucru de mai jos, fiecare activitate poate fi prioritizată prin mutarea ei mai jos sau mai sus.

Step 1 – Add Activities

Begin by clicking the ‘add new’ button and entering the name of the activity. This will then appear in the List of Activities (left hand column). Additional activities can be created in this manner.

Pasul 1 – Adăugați activitățile dumneavoastră

Pentru  început faceți  click pe butonul ,, adaugă” și introduceți denumirea activității. După ce veți face asta, activitatea  introdusă va apărea în Lista de activități (în coloana din stânga). Puteți adăuga mai multe activități folosind aceeași metodă.

Moving an Activity

Click and hold the activity, and drag it to either the „Activities that Increase my Fatigue/Pain” or „Activities that Decrease my Fatigue/Pain” columns, based on your experience of that activity over the past week.

Mutarea unei  Activități

Faceți click pe o activitate  și țineți apăsat clickul în timp ce o mutați fie în coloana  de ,, Activități care cresc nivelul de oboseală/durere” fie în coloana  de ,,Activități care scad nivelul  de oboseală/durere”. Sortați aceste activități în funcție de experiența pe care ați avut-o în ultima săptămână și pe care ați monitorizat-o cu ajutorul fișei de lucru de Monitorizare a Activităților

Sort Activities

Activities can be sorted within any list by clicking and dragging the activity up or down the list.

Sortarea activităților

Activitățile pot fi mutate în orice listă dacă faceți click  pe ele și le mutați mai sus sau mai jos, în funcție de prioritate.

Updating or Deleting an Activity

Each activity can be updated by modifying its activity text and clicking the Update button. Delete an activity by clicking the Delete button on the activity.

Delegating an activity

Can you delegate any of the activities associated with increased fatigue/pain? (For example, picking up the children from school). Click the „Yes” or „No” button (note, this only appears for an activity after you’ve moved it to this column) to mark/unmark the activity as delegated.

Step 2 – Work out how long you can do activities for

1. Click on the „Step 2” tab on the table below. Now work out a safe set period of time to do your activities, that is, limit your activity to a set period of time (e.g. 10 minutes). To work out what your ‘set period of time’ (or ‘starting point’) is, use the information you got from your Activity Monitoring worksheet and work out how long you are able to do an activity for before fatigue or pain stops you. This is called your BASELINE.
2. Enter what your fatigue or pain level is (out of 10). To ensure you don’t overdo the activity, your new ‘starting point’ will be 80% of your baseline, and the table will calculate this for you automatically. E.g. if I can usually wash dishes for 12 minutes, 80% is 10 minutes (roughly).
3. Take frequent, short breaks: After each starting point period, take a short break (e.g., by doing an activity that decreases your fatigue/pain), then do another period of your activity, then another short break. This prevents you doing too much and then being exhausted and in pain for the whole day. If you are feeling more fatigue or pain on certain days, take more breaks or for a longer time, but keep trying to do your activity.

Increasing Your Activity

Gradually increase the amount that you do: To begin with it may seem as though you are achieving less than you used to, but over time you can increase the amount of time that you spend doing the task (e.g., every second day, add an extra minute to each session). This is known as ‘build-up’. The recommended build-up rate is 10%. So for example if your starting point for standing up is 5 minutes at the moment (before needing to sit down), and you build-up by 10%, then after 2 days increase this to 5½ minutes. Within a fortnight you’ll be up to 10 minutes.