プログラム · Chronic pain · Steady Pace
Steady Pace
Living well with chronic pain using CBT
Your pain is real. And in chronic pain the alarm system itself becomes the condition — it fires louder than the tissue warrants. We can't switch it off, but we can stop it running your days. The method is unglamorous and it works: pace by the clock, not the pain; grow tolerance in small stable steps; survive flares by design.
The pattern has a shape, too
- Boom-and-bust days — pushing hard on good days, paying for it for days after.
- A life that's quietly narrowed around what pain allows.
- The fear that moving means damage, even when a doctor's cleared you.
- Stopping by pain instead of by plan.
- Pain that's been checked out, evaluated, and confirmed chronic — three months or more.
Your pacing log drives the program
Not a course you watch — a loop you run. Steady Pace reads your quota adherence and grows or holds your pacing schedule weekly, the same way graded activity works in a pain clinic.
Measure
A one-minute evening log — minutes done against each quota, pain in and out, and whether you pushed past or crashed.
daily · 1 minLearn
Short sessions with Priya teach the method — hurt isn't harm, the boom-bust trap, pacing by the clock.
10 min · most daysAdjust
The weekly review reads your adherence and busts, and grows, holds, or halves your quotas.
weekly review↻ the loop runs weekly — six times
Clear 80% quota adherence with zero busts in a week and every quota grows by 10%. Any push-past or crash holds the quotas where they are — the body isn't ready to grow yet. A flare halves every quota and rebuilds from there. The schedule itself is never cut to zero — only its size.
Six weeks, one method
Seventeen sessions and six weekly check-ins. The first week is free — including your baseline pace report.
Week 1Understand the AlarmThe amplifier, and the trap it sets3セッション
Week 2The QuotaPace by the clock, not the pain4セッション
Week 3BuildingSmall raises, survived flares4セッション
Week 4The ThoughtsThe amplifier's narrator, cross-examined4セッション
Week 5The LifeThe point was never the number4セッション
Week 6Keep It GoingYour pace, your drill, your life3セッション
Priya
Mind–body & wellbeing · 4件のプログラムを担当
The mind–body specialist — grounded and precise about the gut-brain and pain loops, and generous about what bodies are up against.
“Hi, I'm Priya. Over the next six weeks we're not going to chase a pain-free day — we're going to build a pace that holds, so pain stops running your calendar.”
Modern pain science, faithfully built
Steady Pace implements the evidence-based CBT protocol for chronic pain — pain neurophysiology education, time-contingent activity pacing (operant graded activity, Fordyce), graded quota progression, pain-catastrophizing cognitive work, and fear-avoidance exposure — the same components pain clinics use.
- Pain neurophysiology educationMoseley & Butler
- Time-contingent activity pacingFordyce
- Fear-avoidance and kinesiophobia exposureVlaeyen & Linton
- Pain-catastrophizing cognitive work
Built for pain a doctor has already checked
Steady Pace is for chronic pain — three months or more — that a clinician has already evaluated, with serious causes ruled out. New, unevaluated, or changing pain routes to an education-only track at onboarding until you've seen a doctor; nothing is lost, the teaching sessions stay open and the quotas unlock the moment you confirm you're cleared.
Movement content stays general — this program never prescribes exercise, and where a physiotherapist is involved, quotas should be coordinated with them. New neurological symptoms — loss of bladder or bowel control, sudden leg weakness, numbness around the groin or inner thighs — are medical emergencies; this program says so plainly and points to a doctor, not itself.
無料で始める。効果があれば続ける。
初週
- Onboarding + two full sessions
- Daily pacing log
- Your baseline pace report
フルプログラム
- All six weeks of Steady Pace, yours to keep
- Every session, review, and exercise
- Web + Untangle app access
複数のことに同時に取り組んでいますか? 関連プログラムはまとめてバンドルされ、2〜3件で割引になります。バンドルは公開時に発表されます。
始める前に
Do I need a doctor's clearance first?
Yes — the onboarding screen checks for it directly. Pain that hasn't been fully evaluated, or that's new or changing, routes to an education-only track until you've seen a doctor. That's the safe order, and nothing you learn there is wasted.
Will this tell me to push through pain?
No — the opposite. Quotas start below your current tolerance and grow only on stable weeks with zero busts. A push-past or a crash holds the quota where it is; the program never rewards pushing through.
What if I have a flare?
The flare protocol halves every quota and rebuilds from there — never to zero. The schedule keeps running at a smaller size; that's the plan working, not failing.
How much time does it take?
One minute each evening for the pacing log, and about ten minutes most days for the session. The real work happens in the pacing itself — showing up for the quota, not a workout.
Be first to find your pace
Steady Pace is launching soon on the web and in the Untangle app. Join the early-access list and we'll let you know the moment it opens.
プログラム公開時に1通のメールのみ。継続的な配信はありません。