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645 words of encouragement ⬇️
by Richmond Stace
The Pain Coach & Specialist Pain Physio ~ work with me
Welcome,
How are things in your world?
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This week I was speaking at a conference, and during the Q&A, someone asked for our views on pacing — a common strategy for organising and progressing activity levels.
If you’re not familiar, pacing typically involves working within your current capability, then gradually adding more — often about 10% — each week. There are variations, and perhaps someone has suggested pacing to you, or you’ve adopted your own version.
Many years ago, I evolved past pacing to create a more bespoke approach. I drew on the habits of peak performers to craft a strategy that’s flexible, personalised, and empowering. At the heart of it lies one of the core principles of Pain Coaching: the ‘I can’ principle.
The I can principle:
It’s a simple concept to put into action.
Rather than focusing on what’s wrong or what’s not possible, you begin each day with:
“What can I do — and how can I do it in the best way I can today?”
The ‘I can’ principle keeps you on your path, and helps you return to your path when you stray.
To take this even further, I began using what I call the 3 Ps of personalised activity management:
Planning
Prioritising
Periodising
This method features in my book, Understand and Overcome your Chronic Pain.
Why does this work better?
Because rather than handing you a rigid protocol, I give you the principles and guidance so you can apply them in your real life — where the results truly happen.
For best results, whatever you do must meet your needs in the moment.
This means true personalisation requires you to know and understand the principles.
However, more often people are given protocols to follow. These are standardised as if everyone is the same and at the same point. Neither is true and hence you are being fitted to a programme rather than the programme being shaped for you.
I go for the latter. Creating and curating a way for you by meeting you where you are, and walking forwards from there according to your needs and goals. That’s another key part of the spirit of Pain Coaching.
Here is the essence. Just as an athlete or peak performer from another field would to get the best results.
I want you to get your best results.
1. Planning
What do you want or need to do?
Why does this matter to you?
What is your current baseline?
What can you do today that gives you a good experience to build on?
2. Prioritising
Once you’ve identified your key activities, skills or practices:
What needs to be done today?
The ABC123 method to help clarify priorities.
3. Periodising
When will you do each activity?
For how long?
When will you rest or recharge?
Each morning, you shape your plan — a skill that improves with practice. Over time, you become more attuned to what matters most, what’s truly needed, and how best to align your day around it.
This approach helps you live yourself better — just as a high-performing athlete would train and prepare, but tailored to your life and goals.
This week’s Skill Sessions for paid subscribers, out tomorrow, will dive deeper into how to apply the 3 Ps in your day-to-day life.
Until then — onwards 🚀.
Warmly,
RS
Pain Coaching to transform your life and pain
PS: Please feel free to share this with someone you think might find it helpful — whether it’s someone going through something similar, or people close to you who might benefit from better understanding what you're doing to live yourself better.