ME/CFS Energy Envelope Tracker

The day you most need to track your energy is the day you have the least of it to spend. This is a one-page daily pacing log plus a Notion workbook that does the math for you, so on a crash day you point at numbers instead of writing paragraphs. Built for people managing ME/CFS, and for the days you do not have words.

What is in the drawer

One page for the worst days. A full Notion workbook for the clearer ones. The same energy-envelope idea runs through both, so you pick the surface that fits the day.

Print & Editable Files

• Fillable PDF in A4 and US Letter: a daily 24-square energy budget, a PEM watch, a yes/no/MAYBE crash check, a brain-dump strip, and tomorrow's pacing intention
• Insurance-letter starter PDF: four starter letters covering an LTD appeal, a workplace accommodation request, sickness leave or FMLA, and a request to your clinician for a supporting letter (starter language only, have an advocate review before sending)
• Canva editable version: copy the design into your own Canva account to rebrand or print at home

Digital Workspaces (Notion)

• Duplicate the parent page plus eight child databases into your workspace: Energy Log, Crash Log, PEM Tracker, Activity Log, Symptom Log, Medication and Supplements, Brain Dump, and the AI Access Checklist
• The Energy Log runs a daily 24-unit budget with a baseline rating, sleep quality, a percent-spent formula, and a did-I-crash YES/NO/MAYBE field
• The Crash Log records severity and recovery days with a 10-category trigger multi-select (cognitive overload, standing, emotional, sensory, sleep, weather, infection, medication, menstrual, travel) so patterns surface around week four
• The Activity Log breaks effort into four axes (cognitive, physical, emotional, social) so you see which axis actually costs you, not just the hours
• A Doctor visit prep page with an auto-pulling four-line summary, a one-tap AI prompt, and linked views from your Energy, Crash, and Activity logs

AI Scaffolding

• An AI body-double helper: five prompts with one-tap buttons to Claude, ChatGPT, Gemini, and Perplexity, prompts pre-loaded
• The AI Access Checklist: a four-state permission model with 10 chronic-illness workspace categories already seeded, so you decide what an AI can see before you connect anything
• An AI integration setup PDF: a five-minute guide to plug Claude or ChatGPT into the Notion workbook

Guidance & Support

• Welcome PDF from Wren, written for the first 24 hours, low-energy, with permission to do nothing
• Step-by-step quickstart so you can watch instead of read
• 30-Day Wren Email Support
• Lifetime Updates

Why this drawer exists

A free search hands you the pacing theory and then leaves you to build the tracker yourself on a brain-fog day. That is the exact day you cannot do it. This is the container already built, shaped around how an energy-limited day actually goes.

• One page out the door means a crash day needs a pencil and a tick, nothing more
• YES/NO/MAYBE on the crash check, because "MAYBE" is an honest answer and a forced binary is not
• No streak counter, no score, no notifications, so the tool never punishes a rest day
• Pre-budget the day in 24 units and watch the line, not the goal, so you can stop at 50 percent before a crash costs you a week
• The four-axis activity split shows which kind of effort drains you, which a single daily rating hides
• One auto-built summary for the doctor turns six weeks of data into a page they can read in their thirteen minutes

What this is not

• Not medical advice. This is an organizational pacing and energy-envelope workflow tool, not clinical guidance.
• Not a diagnostic tool and not a treatment. It does not diagnose, treat, cure, or prevent any condition.
• Not a substitute for your clinician. The pacing framework is patient-developed; for individual medical advice, work with your care team.
• Not a vitals tracker. There is no heart-rate or HRV tracking and no wearable connection. If you also need vitals, pair it with a tool built for that.
• Not legal advice. The insurance-letter starters are starting language only; have an advocate, disability attorney, or employment lawyer review before sending.

Resources I would hand a friend at the kitchen table

(No affiliate links)

• Bateman Horne Center (batemanhornecenter.org) - a clinic and research center for ME/CFS and Long COVID, with patient education and clinician training
• MEAction (meaction.net) - patient-led advocacy, and the source of much of the shared vocabulary like PEM, envelope, and crash
• Solve ME/CFS Initiative (solvecfs.org) - research advocacy and a way to see where the science is moving
• Workwell Foundation (workwellfoundation.org) - the two-day CPET research that grounds why post-exertional malaise is physiological, not deconditioning
• r/cfs - a patient community with decades of accumulated practical knowledge on pacing, crash recovery, and doctor-visit prep

The Fine Print

• Refunds: 30 days, no questions. Simply reply to your purchase email with the word "refund" or email wren@templatedrawer.com, and I will process it within 24 hours.
• Disclaimer: Template Drawer products are organizational workflow tools. They do not constitute legal, medical, or financial advice. Use alongside certified professionals. SIA Cyber Unicorn 40203002129.