Being more active helps with pain management. It makes you stronger, improves your mood, and gets you engaged in your world. You can increase your activity by engaging in short 10-15 minute movements throughout the day. We call these activity boosters. They are a great way to stay active. Activity boosters should be easy to do, should fit into your schedule, be free, and be low-stress on your body. Examples include light housework, walking or standing while making a phone call, chopping vegetables, and easy dancing.

download activity boosters plan

Select the ‘Download Activity‘ button below to create your support plan. Save the file as a PDF on your computer or phone. If you have a printer, you may print it. If you are completing the activity on your mobile phone, click here for instructions.

schedule activity boosters

Put boosters on your calendar. Be sure to add reminders.

upload to Nurse Practitioner or Psychologist

If you are completing the Pain Program with a Certified Goalistics Nurse Practitioner or Psychologist, make sure you submit the PDF using the ‘Upload Activity‘ button below.

Boost, Pace, and Pursue Goals

Learning activities

Boost Your Activity

Create brief, easy-to-do activities that last 10-15 minutes. These “activity boosters” are ways to keep you moving.

Start activity >

Pace Yourself

A Pacing Plan will help you to gradually increase how long you can do an activity and prevent overdoing it, causing more pain or fatigue.

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Pursue Your Goals

Goal setting is a key ingredient in behavior change. Identify a SMART goal, view examples, and develop a plan to work towards it.

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