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Support Library

Support Library

Print Tools

An organised index of the sheets, cards, checklists and scripts from across the Support Library — free to read online, with one-page views sized to print at home.

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Bedside & Support Sheets

Low-demand sheets and support tools designed for difficult or bedbound days.

Very Low Capacity

Support designed for times when reading, deciding, speaking or doing very much may be difficult.

Appointment Support

Practical support for preparing for and getting through healthcare appointments.

Browse tools

Pacing & Energy

My Current Capacity Check

A one-minute morning check: how does today feel against yesterday and the last few days? The honest answer sets the size of the day.

Pacing & Energy

Activity Breakdown

Take one recurring task, list its steps honestly, then choose the version you are doing before you start — including the option to leave some steps for another day.

Pacing & Energy

Better-Day Check-In

Three questions to ask on a better morning before the day gets decided for you: what is the one meaningful thing, what shrinks, and what rest is protected?

Pacing & Energy

My Pacing Notes

A one-line-a-day record of activity, rest and how the day went — so patterns show up over weeks instead of being remembered from a single day.

Pacing & Energy

What Can Wait Today?

A same-page list of everything that can move to tomorrow, next week or never — written before the day starts, so shrinking the day costs one glance, not a renegotiation.

Pacing & Energy

Appointment Demand Snapshot

A pre-appointment page: the exertion the appointment adds (travel, waiting, upright time, communicating) and where rest goes around it. Pairs with the Hidden Demand Audit in Capacity & Demand.

Pacing & Energy

Pacing One-Pager

The whole approach on one page: check capacity, choose the main thing, protect the rest, keep a margin — for the fridge or a phone screenshot.

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Pacing & Energy

Stop Points Card

Write where each activity ends before you start it, so stopping is a decision you made when rested rather than a collapse you have to explain.

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Pacing & Energy

Better-Day Rules Card

Four rules for better days — one meaningful thing, generous rest, decided in advance, list untouched — sized to keep on a phone.

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Capacity & Demand

Demand Map

One page for one real day: every demand written out — visible and invisible — so the whole picture can be weighed before it is lived.

Capacity & Demand

Hidden Demand Audit

A checklist of the costs that rarely get counted: waiting, preparing, deciding, monitoring, processing, travel, aftermath.

Capacity & Demand

What Is Already Taking Capacity?

A background-load inventory: open loops, worries on repeat, sensory background, and what each one could be moved into — a written note, a decided plan, or a lower setting.

Capacity & Demand

Demand Stack

Before adding anything to a day, the stack shows what is already in the window — and the one-line rule that two demands is already a full day.

Capacity & Demand

Trade-Off Sheet

Two competing demands side by side, with the honest questions: what actually gives the most relief, and what is merely guilt talking?

Capacity & Demand

Before / During / After Map

For any real event — appointment, family day, trip — the three phases written out, with recovery reserved around the 'during' instead of hoped for.

Capacity & Demand

Background Load Check

A five-item scan for the load nobody sees: sensory, emotional, cognitive loops, physical discomfort, and unresolved waits.

Capacity & Demand

The Two-Things Rule Card

The one-line rule that catches most stacking: if the day already holds two demands, the next one needs a trade — sized for a phone screenshot.

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Capacity & Demand

Demand Day Planner

A printable page shaped around the whole day: already-committed demands, background load, one main thing, and a deliberate margin left unused.

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Decision-Making With Limited Capacity

Decision Triage Sheet

One incoming decision, sorted in seconds: now / later / not at all / not me, then low or high stakes, then reversible or not.

Decision-Making With Limited Capacity

Decide Now / Later / Not Me

The four destinations as a card — so every decision lands somewhere and nothing floats as background load all week.

Decision-Making With Limited Capacity

My Default Decisions

Your recurring choices, decided once and written down: meals, replies, rest times, bad-day answers.

Decision-Making With Limited Capacity

Decision Filter

Three quick questions before any deliberation: does this need me? is it reversible? what is the information minimum?

Decision-Making With Limited Capacity

Information Minimum

For a pending decision: what would actually change the answer if you knew it — and the smallest set of facts that makes a good-enough choice possible.

Decision-Making With Limited Capacity

Reversible / Harder-to-Reverse

The two-column sort that stops hard-decision effort being spent on soft decisions.

Decision-Making With Limited Capacity

One Decision at a Time

A one-rule card for foggy days: one decision, closed, then the next. A queue of open decisions is a demand stack.

Decision-Making With Limited Capacity

Good-Enough Choice

A short permission slip for the standard that saves the most capacity: chosen, workable, revisable — done.

Decision-Making With Limited Capacity

Defaults Card

The one-page version of your recurring decisions — meals, replies, rest times, bad-day answers — sized to keep on a phone.

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Decision-Making With Limited Capacity

Postponement Scripts Card

Three sentences that park a decision kindly and completely, ready for appointments, counters and conversations.

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Communication & Boundaries

Boundary Map

A private page of your recurring limits, sorted by person or situation, with the rung of firmness each one deserves before the day you need it.

Communication & Boundaries

Communication Preference Card

The practical facts people need: text beats calls, afternoons beat mornings, one topic at a time, written beats spoken where possible.

Communication & Boundaries

Scripts I Want Ready

Your most common recurring situations, each with one written line kept where it can be sent without composing anything.

Communication & Boundaries

One-Topic Communication Tool

For foggy conversations: one subject at a time, slow pace, written where possible — with a line for asking others to slow down kindly.

Communication & Boundaries

Explanation Ceiling Check

Decide in advance how much explaining each relationship gets: one sentence, a short paragraph, or a written page — and what the closing line is.

Communication & Boundaries

Boundary Ladder

The four rungs with example lines for each, so the firmness is chosen calmly in advance rather than climbed in the moment.

Communication & Boundaries

Low-Capacity Communication Card

For the days when conversation is not possible: point-to answers, a 'not up to talking today' message, and who speaks for you if someone else carries the words.

Communication & Boundaries

Boundary Phrases Card

Six ready phrases, from 'I can't, but thank you' to 'I need to stop now' — one page, printable or kept as a phone screenshot.

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Communication & Boundaries

Scripts: Changing Plans

Four ready messages for moving, shortening or cancelling plans kindly — one apology, one statement, one alternative.

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Communication & Boundaries

Scripts: Explaining PEM

Short, true ways to explain delayed payback without a lecture — including the 'you look well' answers.

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Identity, Guilt & Self-Worth

Identity Layers Map

A written page in four bands — doing, roles, values, core self — showing honestly what was lost, what moved, and what was never touched.

Identity, Guilt & Self-Worth

Guilt Audit

Every recurring guilt written down, then sorted into the two kinds: the useful kind that points at something, and the conditioned kind that points at nothing.

Identity, Guilt & Self-Worth

Role-to-Value

For each lost role: what did it actually give you and give others? The answer is usually a value — and values have smaller forms.

Identity, Guilt & Self-Worth

My Enough for Today

A one-line-a-day record of what today's honest 'enough' was — evidence, gathered slowly, against the 'should be doing more' voice.

Identity, Guilt & Self-Worth

Identity Anchors

Five things that still feel like you — a person, a place, a habit, a taste, a piece of music — kept visible for the days the self feels unrecognisable.

Identity, Guilt & Self-Worth

Comparison Reframe

Four honest responses for comparison days, written before they arrive — including the highlight-reel fact and the different-body fact.

Identity, Guilt & Self-Worth

What Still Feels Like Me?

A gentle inventory prompt: moments, however small, when you recognised yourself recently — and what they had in common.

Identity, Guilt & Self-Worth

Worth vs Output Reflection

A short written exercise separating the two columns: what you produce, and what you are — with the question of which one the people who love you are actually counting.

Identity, Guilt & Self-Worth

Comparison Reality Card

Four reminders for hard comparison days, ready before they arrive — one page or a phone screenshot.

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Identity, Guilt & Self-Worth

Guilt Answer Card

Short, honest answers for the three most common guilt thoughts — resting, needing help, doing less — printable or kept on a phone.

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Low-Energy Living

Friction Audit

Pick three recurring tasks, walk each from intention to finish, count the steps and trips — then cross two out per task and note what moves where.

Low-Energy Living

Repeated Effort Map

The things you fetch many times a day — water, medication, charger, snacks — listed, with a place for each within one-hand reach of where you rest.

Low-Energy Living

My Low-Energy Setup

One page of the house as a system: rest stations per room, the launch pad by the door, the kitchen's lowest-effort shelf — so the design survives fog and can be shared with supporters.

Low-Energy Living

Task Step Reducer

For any one task: list the steps, mark which can go, move or shrink — and write the floor version down before the day you need it.

Low-Energy Living

Home Essentials Map

What must be reachable from each resting place, with a checklist for building the rest stations — including the safety essentials: water, medication, phone.

Low-Energy Living

Wash-Day Simplifier

The floor version of washing and dressing, decided once: options at each capacity level, kept together in one reachable place.

Low-Energy Living

Ready-to-Leave Sheet

The launch pad list and the two-step leaving-the-house routine — everything by the door, checked the night before rather than searched for on the morning.

Low-Energy Living

Low-Energy Food Setup

The three layers of food access: within-reach no-prep food, the five near-zero-effort meals with grouped ingredients, and the batch or delivered layer above them.

Low-Energy Living

Visitor Without Hosting Plan

The no-hosting rule made practical: what guests bring, what they use, where they sit, and the one sentence that sets it kindly.

Low-Energy Living

Steps Audit Card

One recurring task on a card: count the steps, cross two out, repeat next week — sized for the fridge or a phone.

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Low-Energy Living

Within-Reach Plan

The one-page rest-station checklist: what belongs within one-hand reach of each place you rest, and what a supporter can help stock.

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Crash & Flare Support

Crash Support Priorities

One page: the order of things when everything is too much — comfort, fluids, safety, one message — printable now, point-to-able on the day.

Crash & Flare Support

Essential / Helpful / Can Wait

The three-column sort for a crash day: what must happen, what helps, what waits without exception — done in advance, consulted in fog.

Crash & Flare Support

Crash Environment Check

A checklist for the room: light, sound, temperature, reach — what to lower, what to move within arm's reach, and the standing household agreement.

Crash & Flare Support

Crash-Day Bedside Setup

The complete bedside kit listed and stocked in advance: water, medication, easy food, phone, charger, wipes, eye mask, earplugs.

Crash & Flare Support

Appointment Rescue Sheet

For appointments landing in a crash: the reschedule script, what a supporter can say on your behalf, and what to ask for if it truly cannot move.

Crash & Flare Support

What Can Wait?

The page that moves everything non-essential to 'later' in one gesture — so obligations wait quietly instead of knocking all day.

Crash & Flare Support

Please Help Me Today

A fill-in-later request card for the worst days: what is needed, from whom, in what form — so asking costs pointing, not composing.

Crash & Flare Support

My Crash Support Plan

The whole approach on one filled-in page, written on a better day: the priorities, the one-contact system, the standing agreements — the plan that makes the crash followable.

Crash & Flare Support

Supporter Instructions

The page handed to whoever helps: what to do, what not to ask, when to check in, and how to keep the say with the person resting.

Crash & Flare Support

Crash-Day Communication Card

Point-to sentences for the days when speaking is not possible: 'I can't speak today', 'yes', 'no', 'water please', 'thank you'.

Crash & Flare Support

Yes / No Communication Card

Point to answer when speaking costs too much — large print, one page, with 'I can't speak today' at the top.

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Crash & Flare Support

Support Message Templates

Short messages to send — or give to someone to send for you: the one-contact update, the request for help, the reschedule.

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Support, Asking for Help & Being Understood

My Support Menu

The concrete list of helps that actually help — grouped by kind (practical, emotional, informational, presence) with an explicit 'please don't' section.

Support, Asking for Help & Being Understood

One Small Ask

A fill-in card for the ask that fits in a sentence: one task, one person, one time — with the thank-you built in.

Support, Asking for Help & Being Understood

Help That Helps

A two-column page for each regular helper: what to do, what to skip, what never to move — written with you, kept by them.

Support, Asking for Help & Being Understood

Support Coordination Sheet

For the one-contact system: the week's needs, who is doing what, and what the hub person says on your behalf — so you are never the manager.

Support, Asking for Help & Being Understood

Living Alone Support Plan

The built-not-ambient version: the reliable few, the delivered layer, the paid hour, and what the one word 'crashed' asks of them.

Support, Asking for Help & Being Understood

Supporter Prompt Cards

Ready sentences for the people who want to help but don't know what to say: low-decision offers, check-ins that expect no reply, the visit that asks nothing.

Support, Asking for Help & Being Understood

Autonomy Ladder

The four rungs written out, with the sentence for each — so the level of say is chosen out loud per task, not guessed.

Support, Asking for Help & Being Understood

Help Boundary

For the help that costs more than it gives: the honest questions, and the kind sentences for declining, resizing or redirecting it.

Support, Asking for Help & Being Understood

Very-Low-Capacity Help Card

For the days when even choosing is too much: point to the need, the person, and 'today, yes please' — the whole ask in one gesture.

Support, Asking for Help & Being Understood

Help Menu Card

The one-page version of the menu — a visible list of concrete helps for any willing person, printable or kept as a phone screenshot.

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Support, Asking for Help & Being Understood

One-Line Explainer Card

One sentence that says what ME/CFS is and what helps, so the story does not need repeating — understanding in one line.

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