Premium Library
Print & Download Tools
An organised index of the sheets, cards, checklists and scripts from across the Premium Library.
Categories
Printable Sheets
One-page sheets designed to print at home.
Screenshot-Friendly Cards
Cards sized to keep on a phone.
Checklists
Short lists that do the remembering for you.
Support Plans
Plans that make support concrete and shareable.
Communication Cards
Yes/no and phrase cards for hard days.
Scripts
Ready sentences for common situations.
Decision Tools
Small tools that shrink choices.
Appointment Resources
Support for preparing and getting through appointments.
Bedside Sheets
Sheets that live where rest happens.
Severe / Very Severe Tools
Tools designed for the least possible demand.
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.
Read onlinePacing & 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.
Read onlinePacing & 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?
Read onlinePacing & 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.
Read onlinePacing & 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.
Read onlinePacing & 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.
Read onlinePacing & 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.
Read onlinePacing & 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.
Read onlinePacing & 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.
Read onlineCapacity & 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.
Read onlineCapacity & Demand
Hidden Demand Audit
A checklist of the costs that rarely get counted: waiting, preparing, deciding, monitoring, processing, travel, aftermath.
Read onlineCapacity & 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.
Read onlineCapacity & 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.
Read onlineCapacity & 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?
Read onlineCapacity & 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.
Read onlineCapacity & Demand
Background Load Check
A five-item scan for the load nobody sees: sensory, emotional, cognitive loops, physical discomfort, and unresolved waits.
Read onlineCapacity & 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.
Read onlineCapacity & 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.
Read onlineDecision-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.
Read onlineDecision-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.
Read onlineDecision-Making With Limited Capacity
My Default Decisions
Your recurring choices, decided once and written down: meals, replies, rest times, bad-day answers.
Read onlineDecision-Making With Limited Capacity
Decision Filter
Three quick questions before any deliberation: does this need me? is it reversible? what is the information minimum?
Read onlineDecision-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.
Read onlineDecision-Making With Limited Capacity
Reversible / Harder-to-Reverse
The two-column sort that stops hard-decision effort being spent on soft decisions.
Read onlineDecision-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.
Read onlineDecision-Making With Limited Capacity
Good-Enough Choice
A short permission slip for the standard that saves the most capacity: chosen, workable, revisable — done.
Read onlineDecision-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.
Read onlineDecision-Making With Limited Capacity
Postponement Scripts Card
Three sentences that park a decision kindly and completely, ready for appointments, counters and conversations.
Read onlineCommunication & 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.
Read onlineCommunication & 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.
Read onlineCommunication & Boundaries
Scripts I Want Ready
Your most common recurring situations, each with one written line kept where it can be sent without composing anything.
Read onlineCommunication & 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.
Read onlineCommunication & 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.
Read onlineCommunication & 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.
Read onlineCommunication & 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.
Read onlineCommunication & 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.
Read onlineCommunication & Boundaries
Scripts: Changing Plans
Four ready messages for moving, shortening or cancelling plans kindly — one apology, one statement, one alternative.
Read onlineCommunication & Boundaries
Scripts: Explaining PEM
Short, true ways to explain delayed payback without a lecture — including the 'you look well' answers.
Read onlineIdentity, 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.
Read onlineIdentity, 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.
Read onlineIdentity, 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.
Read onlineIdentity, 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.
Read onlineIdentity, 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.
Read onlineIdentity, 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.
Read onlineIdentity, 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.
Read onlineIdentity, 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.
Read onlineIdentity, Guilt & Self-Worth
Comparison Reality Card
Four reminders for hard comparison days, ready before they arrive — one page or a phone screenshot.
Read onlineIdentity, 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.
Read onlineLow-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.
Read onlineLow-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.
Read onlineLow-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.
Read onlineLow-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.
Read onlineLow-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.
Read onlineLow-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.
Read onlineLow-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.
Read onlineLow-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.
Read onlineLow-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.
Read onlineLow-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.
Read onlineLow-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.
Read onlineCrash & 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.
Read onlineCrash & 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.
Read onlineCrash & 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.
Read onlineCrash & 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.
Read onlineCrash & 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.
Read onlineCrash & 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.
Read onlineCrash & 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.
Read onlineCrash & 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.
Read onlineCrash & 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.
Read onlineCrash & 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'.
Read onlineCrash & 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.
Read onlineCrash & 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.
Read onlineSupport, 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.
Read onlineSupport, 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.
Read onlineSupport, 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.
Read onlineSupport, 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.
Read onlineSupport, 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.
Read onlineSupport, 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.
Read onlineSupport, 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.
Read onlineSupport, 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.
Read onlineSupport, 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.
Read onlineSupport, 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.
Read onlineSupport, 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.
Read onlineResting Royals Premium Library provides educational and self-support resources. It is not medical advice and is not a substitute for professional medical care. New, severe or significantly different symptoms may need appropriate medical assessment.