Here is a Fibromyalgia Self-Management Checklist — designed to help you build daily habits, track symptoms, and take back a sense of control.
✅ Fibromyalgia Self-Management Checklist
Use this weekly or daily to help pace, manage symptoms, and track what’s working for you.
🌞 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
🧰 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 |
💬 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:
❤️ 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 |
