Fatigue tracker for energy, pacing, crashes, sleep and brain fog

This fatigue tracker brings everything about your energy into one calm place: symptoms, rest, activity, crashes, sleep and brain fog, designed with long COVID and other lasting fatigue in mind. Its 30 undated pages include a daily check-in page, an hour by hour pacing planner, a record of crashes and flares, pages for sleep and foggy days and notes for your appointments, in US Letter and A4. Download the PDF instantly; nothing is mailed.

When energy is scarce, a two minute check-in still counts.

How the fatigue tracker helps you pace and plan

Circle how much energy you have at three points in the day and give 12 symptoms a quick score, which takes barely two minutes, so even a rough day leaves a trace. The pacing planner lets you lay out activity and rest hour by hour and then note what really happened, while the crash pages help you see what led up to a bad spell and how quickly it hit.

Week and month summaries turn scattered notes into patterns you can see, and the appointment pages help you describe your days well when time with the doctor is short. Nothing here sets limits, targets or treatments; the pages only hold what your own doctor has told you.

Who this energy pacing journal is for

• People with long COVID, or tiredness that never fully lifted after being ill, who want a clear record of each day
• Anyone learning to pace themselves with lasting fatigue who wants to find out what tips them into a crash
• People still waiting for answers or appointments who want dated notes on energy, sleep and fog
• Relatives helping someone they love follow symptoms, crashes and visits

Design and printing

• Soft, minimal look: white pages with blush pink details that are light on ink
• Wide margins, so nothing is cut off on a home printer
• Portrait, in two sizes: A4 at 210 x 297 mm and US Letter at 8.5 x 11 inches
• Undated, so start any day and print extra daily, pacing and log pages as needed
• One 0 to 5 symptom scale, used consistently across every page
• Use a binder or a clipboard, or have it spiral bound at a print shop

Inside the fatigue tracker: 30 pages

1. 1Cover with contents and space for your name and the date you begin
2. 2Start here: four simple steps (record, plan, notice, share), what each number from 0 to 5 means, what to bring to appointments and a box of things to keep in mind
3. 3Profile: name and birthday, when it all began, the diagnosis your doctor gave, other conditions, allergies, 12 typical symptoms to circle, your activity level before and now, things that ease or worsen it, what you want others to understand and an emergency contact
4. 4Care team and medicines: 7 lines for your care team, a 10 line list of medicines and supplements with the prescribed dose, plus anything stopped or changed and side effects to raise
5. 5Energy baseline: what you can usually manage on a better, okay or low day, which activities count as light, medium or heavy, early signs of overdoing it and what helps you recover
6. 6 to 12Seven copies of the daily check-in: sleep length and quality, resting heart rate as measured, energy at three points in the day, a 4 line activity and rest table, 12 symptoms to score, 12 possible pushes or triggers to circle, an overall rating, rests taken, any delayed worsening, what made a difference and notes for the doctor
7. 13 and 14Week in review: seven days of AM and PM energy, fatigue, fog, breathing, sleep, rests, crashes and notes in one table, a grid for pushes and triggers, then good days, tough days, crash days, appointments, patterns and points for the doctor
8. 15 and 16Daily pacing planner: an hour by hour schedule of activity and rest across the day, from 7 in the morning until 9 at night, energy cost circles, how the day really went, essentials, things that can wait, jobs to hand over and your evening energy
9. 17Weekly pacing plan: this week's main commitments, things you will decline, essentials, things to postpone, daily rest circles and energy, who to lean on, warning signs and changes you would make
10. 18Crash and flare log: 13 lines for when it started and ended, possible causes, the delay before it hit, key symptoms, how bad it got and what eased it, with patterns, warning signs and questions
11. 19Crash notes: a closer look at two crashes, covering dates, peak severity, your activity beforehand, symptoms, rest, what eased things, care required and ideas for next time
12. 20 and 21Sleep log: 14 lines for bedtime, how long it took to drift off, wake time, total hours, waking overnight, naps, how refreshed you felt and a note, plus your evening routine and anything that broke your sleep
13. 22 and 23Brain fog notes: 8 familiar kinds of fog to circle, 12 lines describing each episode, the task at hand, fog level and energy, plus coping tricks and real examples to share with your doctor
14. 24Heart rate notes: 18 lines for when, your position or setting, the reading you took, prior activity, symptoms and a note, with your doctor's measuring instructions
15. 25What helps me: what works, what works sometimes, what did not, questions for your care team, a comfort kit for crash days and your helpers
16. 26Appointment prep: visit details, the main reason, what has changed, a checklist of what to bring, your top 7 questions and how fatigue shapes your days
17. 27Appointment notes: the doctor's words, recommended changes, tests, referrals, follow-up visits and what to ask next time
18. 28Month at a glance: a calendar of 31 days without dates, each with a circle for energy and space to mark crashes, rest days and appointments, then your best and worst days and most frequent symptoms and triggers
19. 29Monthly review: how fatigue, fog, sleep and mood felt overall, key numbers, wins, struggles, patterns, a few small goals and a gentle message to yourself
20. 30Lined notes page

What you will download

• Long COVID & Fatigue Tracker in US Letter, PDF, 30 pages
• Long COVID & Fatigue Tracker in A4, PDF, 30 pages
• Read Me First, a short PDF printing guide

How to download and print

• Check out with PayPal, a debit or credit card, Apple Pay or Google Pay. Your download page opens as soon as the payment goes through.
• We email the same private download links to you, so you can download your files again later.
• Open the PDF in a free reader such as Adobe Acrobat Reader and print at 100% or Actual size.
• Print only the pages you need, as often as you like, for your own personal use.

Good to know

• The PDF is designed to be printed and has no hyperlinks, though you can open it in a note taking app and handwrite on it there.
• It is a digital download, so nothing physical is shipped.
• Colors may look slightly different on paper than on screen.
• The files are meant for your own use, so please keep them to yourself rather than sharing, reselling or redistributing them.
• Digital files can't be sent back, but if one won't open or prints wrongly, email us and we will help right away.
• Use it to keep records only. It is not medical advice, cannot diagnose or treat long COVID or any other illness and is no substitute for your doctor or care team.
• You will not find any suggested medicines, doses, heart rate targets, activity caps or treatments in it. Follow your doctor, and if you feel very unwell, get in touch with your doctor or call emergency services.

How this was made

Designed and written by PetiteDiary. AI tools helped draft parts of the text, and some background scenes in the preview images were created with AI. Every page was designed, reviewed and checked before release.

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