Unit 1: Setting the Foundation - Kaiser Permanente · Day 2 10 : 15 (2) rested Day 3 10 : 15 (3)...

Pacing

KAISER PERMANENTE SAN JOSE

LESSON 3

1

© 2020 Health Engagement Consulting Services, The Permanente Medical Group, Inc.

Quote of the Week

If you train your mind, the body will follow.

– Steph Curry (Warrior's Point Guard)

2


Farmer’s Market Day

What advice or suggestions do you have to help Mary

manage this activity?

3


Understanding Pain and ActivityA

mo

un

t o

f ac

tivi

ty

Time

I overdid

it

4

”Flare up”

Pain alarm activation

Activity level


The “Excessive Rest” Cycle

5

Pain

AvoidActivity

ActivityPain

Activity

Stiffness

Pain Stiffness


The “Excessive Rest” CycleA

mo

un

t o

f ac

tivi

ty

Time

6

”Flare up”


Activity level


Activity Pattern Using PacingA

ctiv

ity

Leve

l

Activity level using pacing over time

0%

30%

60%

100%

7

”Flare up”


Activity level


Pacing: Rethink it, Reprioritize it

1. Prioritize each activity2. Plan how to complete a task; break down

into smaller tasks3. Pace yourself

Collecting and takingout recycling

Cooking or baking with friends/ family for

celebrationCleaning out closets

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Prioritizing

The “Drawers” of Prioritizing

“A” Activities

“B” Activities

“C” Activities

Exercise and pleasurable activities are just as important

as “work” tasks

Prioritize(A) important and urgent(B) important and nonurgent(C) not as important/urgent

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Pacingꟷ Alternating High and Low Activities

High ImpactActivity Time

PainLevel

Low ImpactActivity Time

PainLevel

Washing dishes

20 min. 5Mindfulnesspractice

10 min. 3

Vacuuming 30 min. 7 Reading 10 min. 5

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Activity Pacing Log

Example

Task Rake Leaves

Active goal :Rest goal

10 mins : 15 mins

Day 1 10 : 15 (1) okay

Day 2 10 : 15 (2) rested

Day 3 10 : 15 (3) good job!

Day 4 10 : 15 (1) tired

Day 5 10 : 15 (1) better

Day 6 10 : 15 (1) okay

Day 7 10 : 15 (1) finish yard!

OverallIncrease use of activity– rest cycle (14 mins)

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Avoidance by Rushing Around, Being Busy, Always on the Go!

A fast-paced life tricks usinto thinking:

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Rushing is.. • An Addictive High• A “Mood Elevator”• Way to Avoid Boredom• Way to Avoid Thinking

I’m worthybecause I do

things for others.

I’m toobusy to think or

feel bad.

I’m indispensable.


Planning Pleasant Activities

Start with something easy.

Decide what you will do.

Plan a reward.

Start with2-3 activities,3-5 times per

week.

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Pleasant Activity Goals

Date& Time

Activity How much do you think you will enjoy

it?(0-10)

How much did you actually enjoy it?

(0-10)

Observations/Reflections

June 6

Going to the movies with friends

3 7.5 I was surprised that I had fun since I was not feeling well earlier in the day.

Rating scale:0 = no enjoyment

10 = maximum enjoyment

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Mindfulness Meditation

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Source: Vox podcast, The Ezra Klein Show, How the brainsof master meditators change 5/30/2019

“Attention is the building block of all

other types of learning.”

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This Week’s Goal

• Ties in with this value: _________.

• This week I will _____________(what) _______ (how much)

______(with whom) _________(when) _______(how often).

• My reward for accomplishing my goal will be: _________.

• How confident am I that I can do this? (1 = not at all confident, 10 = very

confident):

1 2 3 4 5 6 7 8 9 10

17


Home Practice

Practice a mindful meditation activity

Practice one of the pacing strategies to

try at home

Pick one or two pleasant activities

for the week

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Date post:	08-Aug-2020
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Unit 1: Setting the Foundation - Kaiser Permanente · Day 2 10 : 15 (2) rested Day 3 10 : 15 (3)...

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