Chronic Fatigue & ME-CFS Tracker & Reference System

Managing ME-CFS is hard enough without trying to make sense of symptoms that are delayed, variable, and difficult to explain. This system was built for how the condition actually works — not how fatigue trackers assume it does.

The 28-day daily log tracks energy across three windows (morning, afternoon, and evening), flags post-exertional malaise separately from general fatigue, and captures sleep quality, symptoms, and activity costs in one structured page. The crash and flare log documents significant worsening events with their own dedicated space — onset, duration, suspected trigger, recovery time — because crashes deserve more than a checkbox.

The reference section covers what most trackers skip entirely: orthostatic intolerance, the PEM delay window, unrestorative sleep, the IOM diagnostic criteria, and an activity exertion guide you can personalize to your own baseline. Every reference page includes space for your own notes and observations.

The What to Tell Your Doctor page distills your pattern data into the format clinicians actually need — so your appointment time goes toward decisions, not explanations.

What's included:

• Energy Envelope Setup — baseline capacity, crash triggers, pacing strategy, care team
• 28-Day Daily Log — energy (morning/afternoon/evening), PEM flag, symptoms, sleep, activity log, notes
• Crash & Flare Log — 8 entries with date, duration, severity, trigger, recovery time, notes
• Pattern Working Page — what depletes, what restores, consistent triggers, questions for your doctor
• Orthostatic Intolerance Reference — POTS, NMH, OH, Hyperadrenergic POTS
• Activity Exertion Guide — light/moderate/heavy framework, personalization space
• PEM Delay Reference — the 12–72 hour window explained with a visual timeline
• Sleep Quality Reference — unrestorative sleep, what to track, why hours alone miss the picture
• ME/CFS Diagnostic Criteria — IOM 2015 summary for clinical conversations
• Glossary — ME-CFS, PEM, pacing, brain fog, OI, HPA axis, GET, and more
• What to Tell Your Doctor — appointment prep page
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44 pages · 2,034 fillable fields · Fillable PDF, print-friendly

Not medical advice. For personal tracking and organizational use.

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