16 optional exercises for US adults 18+. Original educational adaptations based on principles from cognitive behavioral therapy for pain (CBT-P), not a treatment program or therapy protocol. No promise of pain relief. No clinician monitors use. Clinical review and legal clearance remain outstanding.
This reading guide has no forms or scripts. The app adds no tracking and does not save answers. The host may process connection data, such as IP addresses and access logs. Printing or saving notes creates copies outside the app; use care on shared devices.
Understand
1. Map what surrounds your pain
Persistent pain means pain that continues or returns over time, often beyond three months. Physical health, sleep, stress, access to care, and surroundings may all influence the experience. This map cannot identify a cause.
Choose an ordinary recent moment, not your worst experience.
Consider your surroundings and needs without rating or repeatedly checking symptoms.
Name one support you might discuss or use. You do not need to change everything.
What was happening around you? For example: a long appointment and little chance to rest.
What needs or obstacles stand out? For example: transport, sleep, support, or a more comfortable place to wait.
What support might be useful? For example: ask whether a quieter waiting area is available.
Reflect
2. Find a balanced pain-related thought
Pain-related uncertainty can bring understandable thoughts about the future. This reflection looks at a thought, not whether your pain is real.
Choose a manageable thought about a situation, not a medical question.
Separate what you know from what you are predicting.
Try a balanced sentence that allows both difficulty and possibility.
What thought showed up? For example: Because I canceled today, I will lose all my friendships.
What is known, and what is uncertain? For example: I missed one plan. I do not know how my friend will respond.
What balanced sentence feels believable? For example: I am disappointed, and I can suggest a shorter call.
Reflect
3. Notice a thought without debating it
Sometimes debating a worry is exhausting. Naming it as a thought is another optional way to respond, without deciding whether it is true.
Choose a mild worry you are comfortable noticing.
Try adding “I am noticing the thought that…” before it.
Return attention to one neutral detail around you. Stop if this increases distress.
What thought would you like to name? For example: Tomorrow will be impossible.
How does the noticing sentence sound? For example: I am noticing the thought that tomorrow will be impossible.
What would support you right now? For example: pause the exercise and listen to something familiar.
Reflect
4. Respond to yourself with kindness
Needing rest, accommodations, or help is not a moral failure. Kindness does not mean pretending things are easy.
Notice a self-critical sentence you feel ready to examine.
Imagine responding to someone you respect in the same situation.
Use language that feels honest rather than forced.
What are you criticizing yourself for? For example: I needed help with an ordinary task.
What would you say to someone you care about? For example: Needing help does not make you less capable or valuable.
What could you say to yourself? For example: This is hard. I can accept support without earning it.
Plan
5. Explore a balanced activity plan
Some people describe doing much more on a better day and struggling afterward. Pacing is an idea to discuss with your clinician, not a rule about how much activity is safe.
Choose an everyday activity already known to be safe for you.
Consider a smaller part, a pause, and practical support.
Keep the plan flexible and follow your existing clinical guidance.
Which familiar activity are you considering? For example: sorting a few papers while seated.
What part, pause, or support could make it manageable? For example: one small pile, then a break and a decision about stopping.
What is an alternative if it does not fit today? For example: ask for help or leave it for another day.
Plan
6. Make a flexible everyday goal
Pain can make rigid plans hard to keep. A flexible goal is an option, not a test of recovery or effort.
Choose something meaningful and already safe for you.
Describe the smallest version that feels realistic.
Include permission to adapt, ask for help, or stop.
What would you like to make space for? For example: keeping in touch with a friend.
What is a small version? For example: a short message instead of a long visit.
What is the alternative? For example: draft the message mentally or return to it another day.
Connect
7. Connect with what matters
Values are qualities you care about, such as connection, creativity, or fairness. They are not productivity targets or obligations.
Choose a value that matters to you, not what others expect.
Think of an accessible expression of it. Physical activity is not required.
Make it optional and adaptable.
What matters to you today? For example: curiosity.
How could you express it gently? For example: listen to a short story or notice something interesting.
What would make this more accessible? For example: audio instead of reading, or asking someone to join me.
Connect
8. Make room for an enjoyable moment
Pain may crowd out enjoyable experiences. You do not need to feel positive or distract yourself successfully for this reflection to count.
Think of a sensory, creative, or social experience you usually like.
Adapt it to your current needs and existing restrictions.
Let the experience be whatever it is. It need not change pain.
What might be pleasant or interesting? For example: a favorite song, a view from a window, or a familiar story.
What adaptation would help? For example: lower volume, captions, a shorter version, or company.
What permission would you like to give yourself? For example: I may stop even if I chose to try.
Pause
9. Notice something outside your pain
This is a brief attention exercise. It is not a test of focus and does not imply you should ignore pain.
Choose a comfortable sense: seeing, hearing, or touch. Keep your eyes open if you prefer.
Notice one neutral detail, such as a color or a familiar sound.
Describe it silently, then return to what you were doing whenever you choose.
Pause
10. Let breathing stay natural
Some people prefer a quiet pause. Others find attention to breathing uncomfortable. Either response is valid.
Stay in a comfortable position you already use.
Let your breathing continue normally. Do not deepen, count, or hold it.
If comfortable, notice one ordinary breath, then look at a neutral object in the room.
Plan
11. Prepare a gentler wind-down
Persistent pain and sleep difficulties can occur together. This reflection is about preparing for rest, not treating insomnia or guaranteeing sleep.
Think about what makes winding down difficult in your situation.
Choose a practical comfort option already known to be safe.
Consider a question for a clinician if rest or sleep problems persist.
What gets in the way of rest? For example: noise, uncomfortable positioning, worry, or caregiving.
What small adjustment could you explore? For example: ask for a quieter space or prepare a familiar audio track.
What would you like to ask a professional? For example: Could something affecting my sleep need assessment?
Plan
12. Prepare for a familiar difficult day
People sometimes use “flare” for a familiar increase in persistent pain. This app cannot decide whether symptoms are a flare or something needing medical care.
Use only a familiar pattern already discussed with a clinician.
List existing clinician-agreed steps and practical support, without medication details.
Include how to contact your care team and when you would seek help.
What existing guidance would you want easy to find? For example: the location of my clinician-provided written plan, without copying personal details here.
What practical support could you prepare? For example: arrange help with meals or move an optional commitment.
What question about changes should you ask your care team? For example: What changes from my usual pattern should prompt contact?
Connect
13. Ask for specific support
Other people may want to help without knowing what is useful. A specific request can make needs clearer, but a helpful response is not guaranteed.
Choose a person or service you feel safe approaching.
Name a practical request and an alternative.
You do not need to disclose your diagnosis or defend your pain.
What would help? For example: help carrying groceries or a shorter meeting.
How could you phrase the request? For example: Could we talk by phone instead of meeting in person?
What is another support option? For example: ask another trusted person or discuss resources with my care team.
Connect
14. Explain a limit without apologizing for pain
Limits can protect time and energy. Needs can change, and you do not need to provide private medical information to explain them.
Choose a low-stakes interaction where speaking feels safe.
Use a short statement of what you can or cannot do.
An alternative is optional, not something you owe.
What limit would you like to express? For example: I cannot stay for the full event.
What words feel comfortable? For example: I can join briefly, and I may need to leave early.
What support or alternative would you like? For example: a remote option, a quieter space, or no alternative today.
Plan
15. Work through one practical obstacle
Pain can create practical barriers. Problem solving is about exploring options, not assuming that every barrier can be solved by effort.
Choose one practical issue, not a medical treatment decision.
List a few options, including asking for help or changing the plan.
Consider cost, accessibility, energy, and safety before choosing an optional next step.
What is the specific obstacle? For example: getting to a routine appointment is difficult.
What options could you explore? For example: ask about remote access, transport resources, or a different time.
What is one question or next step? For example: ask the clinic what accessible appointment options exist.
Understand
16. Prepare for a pain-care conversation
A short agenda can help you communicate what matters. This app does not interpret symptoms or recommend tests or treatments.
Think about how pain affects one part of daily life.
Choose one or two questions and a concern you want heard.
Keep any notes you want separately; optional worksheet writing is not saved by the app. Browser or device copies may remain.
What daily-life impact would you like to explain? For example: pain makes it difficult to sit through a work meeting.
What questions do you want to ask? For example: What options fit my goals, and what are their benefits and risks?
What would help you participate? For example: plain-language explanations, an interpreter, or written instructions.