This week's episode comes from the Clarke house in half-term mode, and I am joined by my wife, Rachel, as we consider pacing.
Long Covid isn’t just about fatigue. It’s about unpredictability, about learning to exist within a constantly shifting set of limitations. And one of the hardest lessons I’ve had to learn is pacing.
What is Pacing?
Pacing is often recommended for those with chronic illnesses, particularly conditions involving fatigue and post-exertional malaise (PEM). In essence, it’s about managing energy carefully—spending just enough to function but not so much that you crash.
At first, I thought pacing was all about physical activity. If I avoided overexertion, I’d be fine. But I was wrong.
Tracking Energy with Technology
Recently, I started using the Visible armband, a device that measures heart rate variability and assigns ‘pace points’ to help users understand their energy limits. The theory is simple: stay within your pace points and avoid a crash. But what I learned shocked me.
I expected physical activity—walking, housework—to burn through my points. But what I didn’t anticipate was that emotional stress, excitement, or even just watching a tense football match could do the same. I used three pace points simply by sitting on the sofa, watching my team struggle through a controversial game!
On another day, I visited family, expecting the trip to drain me. Instead, I barely used any points at all. That’s when I realised that pacing isn’t just about movement. It’s about how our bodies react to different types of exertion—mental, emotional, and physical.
The Importance of Routine
With long COVID, spontaneity is a luxury I can no longer afford. My days now follow a structured routine, not out of preference but necessity.
Before long, COVID, I thrived on last-minute plans. A sudden trip, a spontaneous meet-up, a burst of productivity—these were my normal. If I deviate too much from my structured schedule, I risk days of exhaustion.
That’s not to say life is joyless. I still do things I enjoy—writing, hosting my weekly radio show, spending time with family—but everything is planned, paced, and accounted for.
Understanding the ‘Energy Budget’
One of the most valuable shifts in my thinking has been comparing energy to money. Some people live with financial credit, and others are in debt. I used to live in energy debt—spending recklessly, pushing through exhaustion, and then paying the price with days or weeks of burnout. Now, I try to stay in credit, conserving energy where I can and spending it only where it truly matters.
The Frustration of Change
Adapting to this new reality hasn’t been easy. Long Covid forces you to redefine yourself and to accept limitations that others don’t always understand. Some still assume I’m just “not trying hard enough.” Others wonder why I can manage one activity but not another.
But the truth is, managing Long Covid is like walking a tightrope. Some days, you wobble. Some days, you fall. But with the right tools, strategies, and mindset, you learn how to balance.
Final Thoughts
If you’re struggling with pacing—whether from long COVID or another chronic illness—know this: it’s a process. I’ve failed at it before, and I will probably fail again. But each time, I learn something new.
And if nothing else, I hope that by sharing my journey, someone out there feels a little less alone.
If you’ve had experience with pacing or if you’ve used the Visible armband, I’d love to hear your thoughts. Leave a comment below, and let’s keep the conversation going.
Living with Long Covid , the book is out now! Get it here.
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