Quick answer: Plan your day with the 3 Ps: pace, plan and prioritise. Put the most important task at your best time of day, mix high and low energy jobs, build in at least two short rests, and mark medicines, movement and appointments. Print the daily planner and weekly overview on this page, and have a simpler flare-day version ready.
Checked on 11 October 2026 against the Royal College of Occupational Therapists' guidance on managing energy and the NHS physical activity guidelines for adults and older adults. The planner is on this page: print it or copy it into a notebook. There is nothing to download or sign up for.
Arthritis can make every day feel like a balancing act. Pain, stiffness and fatigue change from day to day, and doing too much on a good day can mean paying for it on the next. A simple daily plan helps you spread the load, remember medicines and appointments, fit in movement and rest, and notice what helps.
This guide explains the principles behind a good arthritis-friendly day, then gives you a printable daily planner, a weekly overview and a few worked suggestions for using them. Use as much or as little as is useful. A plan should make life easier, not become another job.
The 3 Ps: pace, plan and prioritise
The Royal College of Occupational Therapists (RCOT) recommends the "3 Ps" for managing energy with a long-term condition.
Pace
- Break activities into smaller tasks and spread them through the day.
- Adjust parts of an activity to make it less demanding.
- Build rests into activities, and stop and rest between them.
- Sit down wherever you can.
Plan
- Plan ahead and create routines.
- Spread activities out across the day and week.
- Keep the things you need together and within easy reach.
- Use equipment to reduce effort.
- Measure and track your energy use.
Prioritise
- Be kind to yourself and do not try to do everything.
- Balance things you need to do with things you want to do.
- Delegate or drop tasks where you can.
- Include activities that give you energy.
Our guide to pacing and energy management explains these ideas in more depth.
Building an arthritis-friendly day
Mornings
Many people with arthritis are stiffest in the morning. Allow extra time, take medicines as prescribed, and consider a warm shower and gentle movement before demanding tasks. See our morning routine guide.
Your best time of day
Notice when you usually have the most energy and least pain. Put the most important or demanding job there.
Movement
The NHS recommends that adults aim for at least 150 minutes of moderate activity a week, strengthening activities on at least 2 days, and breaking up long periods of sitting. Older adults are also advised to include activities that improve strength, balance and flexibility on at least 2 days a week. With arthritis, start where you are and build up gradually. Short sessions count. Our exercise library has ideas.
Rest
Plan short rests before you need them, not just when you are exhausted. A rest can be sitting with a cup of tea, a few minutes of relaxed breathing, or lying down.
Evenings
Wind down with a regular routine to help sleep. Gentle stretches, a warm bath and setting things out for the morning can help. See our evening routine guide.
Printable daily planner
Print one sheet per day, or use the same headings in a notebook. Fill in the "plan" column the evening before or first thing, and the "how it went" column at the end of the day.
| Time | Plan (task, movement, rest) | Energy needed (low / medium / high) | How it went |
|---|---|---|---|
| Waking up | |||
| Early morning | |||
| Mid-morning | |||
| Late morning | |||
| Lunch | |||
| Early afternoon | |||
| Late afternoon | |||
| Evening meal | |||
| Evening | |||
| Bedtime |
Today's essentials
| Item | Details | Done |
|---|---|---|
| Medicines (morning) | ☐ | |
| Medicines (midday) | ☐ | |
| Medicines (evening) | ☐ | |
| Weekly medicine (if due, e.g. methotrexate day) | ☐ | |
| Exercises or movement | ☐ | |
| Planned rests (aim for at least 2) | ☐ ☐ ☐ | |
| Appointments or calls | ☐ | |
| Drinks and meals | ☐ | |
| Something I enjoy | ☐ |
Top three today
- Must do: ______________________
- Would like to do: ______________________
- Can wait or ask someone else: ______________________
End-of-day check
- Pain (0–10): ____ Stiffness (0–10): ____ Fatigue (0–10): ____
- What helped today: ______________________
- What I would change tomorrow: ______________________
- Anything to tell my GP or team: ______________________
Printable weekly overview
Use this to spread heavier jobs across the week so no single day is overloaded.
| Day | Main task | Movement | Rest or treat | Appointments |
|---|---|---|---|---|
| Monday | ||||
| Tuesday | ||||
| Wednesday | ||||
| Thursday | ||||
| Friday | ||||
| Saturday | ||||
| Sunday |
Weekly notes: repeat prescriptions to order ____________; shopping or deliveries ____________; people to contact ____________.
Two sample layouts to adapt
These are examples of how a day could be laid out using the principles above. They are not prescriptions, and your own day will look different.
Sample: a working day
- Waking: medicines with breakfast, warm shower, 5 minutes of gentle stretches.
- Early morning: travel to work with time to spare. Sit if you can.
- Mid-morning: most demanding work task, at your best time.
- Late morning: short break to stand, stretch or walk.
- Lunch: eat away from your desk, with a 10-minute walk if comfortable.
- Afternoon: lighter tasks, emails or meetings, changing position every 30 to 60 minutes.
- Evening meal: something simple or batch cooked.
- Evening: rest, something enjoyable, set out clothes and bag for tomorrow.
- Bedtime: regular time, wind-down routine.
Sample: a day at home
- Waking: medicines, allow stiffness to ease before doing much.
- Mid-morning: one main household task, such as one room or one load of washing, sitting where possible.
- Late morning: rest with a drink.
- Lunch: prepare lunch and some vegetables for the evening at the same time.
- Early afternoon: exercise session or a walk.
- Late afternoon: rest, a phone call to a friend, or a hobby.
- Evening: simple meal, gentle stretches, bath, wind down.
Planning around appointments and treatment
Appointments, blood tests and infusions can take more energy than expected, especially with travel and waiting. On those days:
- keep the rest of the day light and plan a rest afterwards
- write questions down in advance and take your planner sheets to show how things have been
- plan transport and parking, or ask about hospital transport if you are eligible
- if a medicine makes you tired or sick the day after, such as some weekly medicines, keep that day lighter too
Common planning pitfalls
- Over-filling the day. A plan with no spare time will not survive a bad morning.
- Only resting when exhausted. Rests work better before you hit the wall.
- Doing everything on good days. This often leads to a crash. Keep some in reserve.
- Dropping enjoyable things first. Activities you enjoy help mood and energy. Keep at least one each day.
- Giving up after a bad week. Plans need adjusting. Review, change one thing, and try again.
Planning with family or carers
If you live with others, share the weekly overview so everyone knows which days are busy and which jobs they can help with. Agree a few tasks others will do on flare days. If someone cares for you, they may also need support. Carers can ask their council for a carer's assessment.
Sleep and your planner
A regular bedtime and waking time help sleep. Use the bedtime row to note your wind-down routine, and the end-of-day check to spot links between busy days, pain and poor nights. If pain keeps waking you, talk to your GP or team.
How to use the planner well
- Start small. Plan just the morning, or just your top three, for the first week.
- Mix high and low energy tasks. Follow a demanding job with something easier or a rest.
- Leave gaps. Arthritis is unpredictable, so do not fill every slot.
- Plan for good days too. On a good day, it is tempting to do everything. Stick roughly to your plan to avoid a crash.
- Have a "flare day" version. Decide in advance what the bare minimum looks like, such as medicines, meals, gentle movement and rest. Our flare action plan can sit alongside it.
- Review weekly. Look at the end-of-day checks. Which days went well and why?
- Share it. A partner, family member or carer can see when you need help.
Ideas for common tasks
Housework
Do one room or one job a day rather than everything at once. Sit to iron or prepare vegetables. Use lightweight or long-handled tools.
Shopping
Shop at quieter times, use a trolley for support, or use online deliveries. Unpack only cold and frozen items straight away and rest before the rest.
Cooking
Prepare ingredients earlier in the day when you have more energy, batch cook on better days, and sit while you chop.
Personal care
Shower or bathe at the time of day when you are least stiff. Sit to dry and dress. Lay out clothes the night before.
Work
Plan breaks, change position regularly, and put demanding tasks at your best time. Talk to your employer about adjustments if needed.
Social life
Plan a rest before and after outings. Choose venues with seating and easy access. It is fine to leave early.
Planning for busy times and the seasons
Some weeks are harder than others. Holidays, birthdays, school terms, house moves and winter can all add pressure. Use the weekly overview to plan these in advance: spread preparation over several days, book deliveries, ask for help early, and keep the days afterwards lighter. In cold weather, many people find it helps to plan indoor movement, keep warm, and allow more time in the mornings.
If writing is hard on your hands
If hand arthritis makes writing painful, print the planner larger, use a thick or padded pen, or tick boxes rather than writing full sentences. You could also fill it in by voice, using a phone's voice notes or a smart speaker for reminders, or ask someone to write while you talk it through. An occupational therapist can suggest writing aids and other equipment.
Paper or digital?
Use whatever you will keep using. Some people prefer paper because it is quick and visible on the fridge. Others use a phone calendar with reminders for medicines and rests. If you use an app to track symptoms, check what it does with your data and whether you can export it to share with your team.
Remembering medicines
- Link medicines to daily routines, such as breakfast or brushing your teeth.
- Use a weekly pill organiser if your pharmacist agrees it is suitable for your medicines. Some medicines need to stay in their original packaging.
- Mark weekly medicines, such as methotrexate, clearly on the planner, as taking them on the wrong day can be dangerous.
- Note blood test dates if your medicine needs monitoring.
- Ask your pharmacist about easy-open lids, large-print labels or reminder charts if needed.
Getting help with planning
An occupational therapist can help you plan your day, use equipment, and find easier ways to do tasks. You can ask your GP, rheumatology team or local council for a referral. A physiotherapist can help you plan safe, gradual exercise.
When to get medical help
Speak to your GP or specialist team if fatigue, pain or stiffness is getting worse, your plan is no longer manageable, or you are struggling with daily tasks. Get same-day help from your GP or NHS 111 if a joint becomes hot and swollen and you feel unwell or have a temperature. Call 999 in an emergency.
Frequently asked questions
What is the best way to plan my day with arthritis?
Use the 3 Ps: pace, plan and prioritise. Put the most important task at your best time of day, spread heavier jobs out, and build in rests before you need them.
How much exercise should I fit into my day?
The NHS recommends at least 150 minutes of moderate activity a week and strengthening on 2 days. With arthritis, start small and build up gradually, with advice from a physiotherapist if needed.
Can I download the planner?
You do not need to. The planner is on this page, so you can print it or copy the headings into a notebook.
What should I do on a bad day?
Switch to your flare-day plan: medicines, meals, gentle movement and rest. Move non-urgent tasks to another day.
How many rests should I plan?
There is no set number. Many people find at least two short planned rests a day helps, but adjust to suit you.
Should I plan every hour of the day?
No. Leave gaps for unexpected pain, fatigue or events. Planning the main task, movement and rests is often enough.
Is it worth keeping the sheets?
Yes. A few weeks of sheets can show patterns, such as which tasks or days leave you most tired, and are useful to share with your GP, physiotherapist or rheumatology team.
Who can help me plan my day?
An occupational therapist can help. Ask your GP, rheumatology team or council about a referral.
Sources and further reading
- RCOT: Lift up your everyday – managing energy
- NHS: Physical activity guidelines for adults aged 19 to 64
- NHS: Physical activity guidelines for older adults
- NICE NG100: Rheumatoid arthritis in adults
- NICE NG226: Osteoarthritis in over 16s
Educational information for people in the United Kingdom, not personal medical, legal or financial advice. NHS processes, rules and prices change, so check the linked official sources and speak to your GP, specialist team or pharmacist about your own situation. Charity no. 1218461. Pending clinical review. If you feel very unwell, call 999 or go to A&E. For urgent advice, contact NHS 111.
Continue with related help
- Flare early warning signs — printable tracker
- Activity diary — for older adults
- Joint protection — easier everyday tasks
- Weekend plan — gentle weekends
- Arthritis Fatigue Recovery Guide: A 4-Week Plan to Rebuild Energy (UK) — fatigue and recovery
- Safe Daily Stretching Routine for Arthritis: 12 Gentle Stretches (UK) — a daily stretching routine
- Daily Mobility Routine for Arthritis: A Gentle Whole-Day Plan (UK) — a daily mobility routine
- Cooking With Arthritis: Kitchen Tips, Tools and Easier Meals — cooking with arthritis