Fibromyalgia Self-Management Checklist

 

Here is a Fibromyalgia Self-Management Checklist — designed to help you build daily habits, track symptoms, and take back a sense of control.

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✅ Fibromyalgia Self-Management Checklist

Use this weekly or daily to help pace, manage symptoms, and track what’s working for you.

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🌞 Daily Basics

Task	Done?
Got at least 7–9 hours of sleep (or tried to)	☐
Took medications/supplements as prescribed	☐
Did gentle movement (stretching, walking, yoga)	☐
Ate regular, balanced meals	☐
Stayed hydrated (6–8 glasses water)	☐
Took breaks/rested when needed (pacing)	☐
Practiced relaxation (meditation, deep breathing, music)	☐
Avoided overexertion (“push-crash” cycle)	☐

📒 Symptom & Trigger Tracker

Symptom	None	Mild	Moderate	Severe
Pain	☐	☐	☐	☐
Fatigue	☐	☐	☐	☐
Brain fog	☐	☐	☐	☐
Mood (anxiety, sadness)	☐	☐	☐	☐
Sleep quality	☐ Poor	☐ Fair	☐ Good	☐ Excellent

Triggers Noted Today (check any):
☐ Weather change ☐ Stress ☐ Overactivity ☐ Poor sleep
☐ Food sensitivity ☐ Emotional strain ☐ Unknown

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🧰 Relief Strategies Used Today

Strategy	Helped?
Topical pain relief (e.g., Tiger Balm)	☐ Yes ☐ No
Heat/cold packs	☐ Yes ☐ No
Gentle stretching	☐ Yes ☐ No
Mindfulness/meditation	☐ Yes ☐ No
Short rest/nap	☐ Yes ☐ No
Light activity to stay loose	☐ Yes ☐ No
CBT or journaling	☐ Yes ☐ No

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💬 Notes / Wins / Challenges

(Write 1–2 short reflections each day or week)

• Today I felt:

• What helped most:

• What was hardest:

• Something I’m proud of:

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❤️ Weekly Self-Check

Question	Yes / No
Did I listen to my body without guilt?	☐ Yes ☐ No
Did I ask for help when I needed it?	☐ Yes ☐ No
Did I say "no" to protect my energy?	☐ Yes ☐ No
Did I find something small that brought joy?	☐ Yes ☐ No