When symptoms spike, it can be hard to think about what might help in the moment.
A Flare Day Plan is a ready-to-go guide you can follow without decision fatigue.

This template gives you ideas for rest, comfort, and basic needs — so you can adapt it to fit your body, your home, and your preferences.

1️⃣ Settle In & Make Yourself Comfortable

• Change into soft, non-restrictive clothes.

• Adjust lighting (dim lights or close curtains if needed).

• Reduce noise — use earplugs, noise-canceling headphones, or white noise.

• Find your comfort spot (bed, recliner, “nest” corner, or couch).

• Gather cozy items: blanket, heating pad, favorite pillow, stuffed animal.

2️⃣ Support Your Body

• Take prescribed or recommended medications (as directed by your provider).

• Sip water or electrolyte drink throughout the day.

• Choose easy-to-digest snacks/meals — pre-prepped or no-cook if possible.

• Use mobility aids, braces, or supports as needed — even if you don’t usually.

• Adjust posture with pillows or rolled towels for extra support.

3️⃣ Protect Your Energy

• Cancel or reschedule non-urgent tasks.

• Set a “do not disturb” on your phone (or selective notifications).

• Use short activity bursts (5–10 minutes) followed by rest.

• Give yourself permission to do less and move slower.

4️⃣ Gentle Distraction (Optional)

• Listen to calming music, nature sounds, or a favorite audiobook.

• Watch something light and comforting (short episodes are best).

• Do something hands-on but low-energy (coloring, knitting, fidgeting).

• Use sensory comfort (warm tea, cool washcloth, scented lotion).

5️⃣ Check In With Yourself

• Use a quick body scan: “What feels okay right now? What needs adjusting?”

• Keep a short log if helpful (symptoms, meds, hydration, food).

• Notice any signs that you need to reach out for help.

6️⃣ Reach Out (If Needed)

• Have a “flare buddy” or friend you can text just to say, “I’m having a flare day.”

• Contact your provider if symptoms worsen unexpectedly.

• If you feel unsafe physically or emotionally, use your safety plan or call a crisis resource (list in Hard Day Support section).

💡 Pro Tip:
Print or save your Flare Day Plan where you can find it easily — in your phone notes, taped to the fridge, or next to your bed. That way, you don’t have to think about what to do when your energy is low.

Writing takes a lot of energy — especially with a brain injury — so I sometimes use ChatGPT to help me put my thoughts into words. I still guide the content, tone, and message, but using this tool lets me share more reflections and resources with you without draining my limited spoons.