Pace and Plan
P.A.C.E
When considering what you’re going to do each day, PACE yourself –
keep a healthy balance of activities which include work, rest and play.
Play
Fun activities which give you a sense of enjoyment. These can
include solo activities, and those with family or friends
Achieve
Purposeful activities which give you a sense of achievement or
worthwhile-ness. Examples: work, helping others, providing a
service, DIY, gardening
Care
Be kind to yourself. Ensure you set time aside and schedule in
periods of rest and relaxation. Make healthy changes to your
diet and sleep routine. Don’t beat yourself up if you miss a
target – get back on track by focusing on your next activity.
Energy
Doing any activity will help to motivate and energise you. Do
something in spite of how you’re feeling! It will improve your
mood if you’re feeling depressed, and helps use up the energy
created by the adrenaline response if you’re feeling stressed,
anxious or angry.
PLAN
Prepare
Decide what you are going to do, when, how, who with. Set
time aside each day, perhaps in the evening, to plan the next
day. Be realistic in what you hope to achieve – don’t aim too
high.
List
Prioritise what would be the most important, most urgent, most
helpful, most effective thing to do. Write it down (use the
Weekly Planner, a diary, or a notepad)
Action
Do it! And do it regardless of, or in spite of, how you think or
feel.
Notice
Notice how the activity affects you. If it was unhelpful, then ask
yourself if you could have done anything differently, or maybe
decide not to do it again. If it has a helpful or positive effect,
then plan to do more. What else could you do?
Here are some worksheets you can use:
