Manage the capacity
you have today.
Don’t manage only your pain. Manage the capacity you have available today.
Capacity is broader than pain intensity. Two activities that take the same amount of time can use very different amounts of physical, cognitive, emotional, sensory, social or practical capacity.
Map your capacity ↓Notice what uses
your capacity.
These are prompts for reflection, not a score or diagnosis. Open any dimension that feels useful.
Physical
Pain, fatigue and movement can all use available capacity.
Cognitive
Attention, memory and decisions can take mental effort.
Emotional
Stress, frustration and regulation can add demand.
Sensory
Noise, light and stimulation can affect what feels manageable.
Social
Interaction, communication and expectations can use capacity.
Practical
Work, appointments, caring and household tasks compete for capacity.
From catch-up
to recovery.
This visual is a pattern to notice, not a claim that every flare is caused by overactivity.
Choose your own
Green, Amber or Red.
These are personal states. You decide what they mean for you; TJR does not assign a state from symptoms.
Amber · Capacity is reducing
How does your available
capacity feel today?
Choose for yourself. This is not a score, a prediction or a health tracker.
You can simply review your map and leave today’s reflection blank. There is no required history.