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Guidance
- Plan your day around your energy, not your to-do list. Prioritise ruthlessly — not everything needs to happen today.
- Alternate activity and rest in short blocks. A common pattern: 15–20 minutes of activity, then 10–15 minutes of genuine rest.
- Rest before you feel tired, not after. Pre-emptive rest is one of the most effective pacing strategies.
- Track your energy for a week to find your baseline — the amount of activity you can sustain without triggering PEM. This becomes your planning anchor.
- Accept that your baseline may change over time. Pacing is a dynamic practice, not a rigid rule.
If you read one thing
Standard · 3 min
NICE guidelines on management
Evidence-based clinical guidelines for diagnosis and management of ME/CFS.
Read this →Recommended reads
Diagnosis and management overview
Standard · 3 min
A practical overview of current approaches to diagnosing and managing ME/CFS.
About ME/CFS Atlas
Quick read · 30 sec
Learn how this atlas is built — designed for clarity and limited energy.
Understanding Post-Exertional Malaise
Standard · 3 min
The defining feature of ME/CFS — understanding PEM helps guide daily activity choices.
More resources are available in the Atlas and Evidence sections.