CFS & Long COVID 1:1 Coaching

Baseline 101

Professor-designed, 1:1 coaching to live well with ME/CFS or Long COVID, learn recovery skills, & rebuild your capacity.

Taught by Kelly George, Ph.D., M.A. Health Communication; mentor with the CFS Health program

Who This is For

  • You want steadier, more predictable capacity.

  • You’re stuck in the push–crash (PEM) cycle and want a realistic activity plan & a personal crash protocol.

  • You want clear steps & usable tools.

  • You’re ready to track tiny wins and try safe experiments (try → notice → adjust).

  • You want an educator-designed 1:1 framework that turns goals into routines you can maintain.

FEATURED ON

  • Mama Mode Podcast — Ep 27: Making Space for You: Battling Brain Fog, Chronic Fatigue, and Burnout with Kelly George. Spotify or Apple Podcasts

The 3 Keystones of Baseline 101

  • Baseline

    Learn what you can do without feeling any worse, develop a routine, and learn from setbacks. We’ll map yellow‑flag signs, design restorative rest, and create a guilt-free plan for low‑energy days.

  • Boundaries

    Protect your precious energy for real-life. We’ll write practical scripts for family, work, and social asks, restructure chores and childcare, and turn obligations into options so you can stop over‑promising and start healing.

  • Belonging

    Rebuild identity beyond productivity. We’ll add back connection and joy that align your actions with your values, and enlist partners/allies so you feel supported in recovery.

WHAT’S INCLUDED

This is a 1:1 program. Every plan and session is personalized—no cohorts, no group calls. Together we’ll create your Personal 1:1 Capacity Plan.

  • Twelve weeks of 1:1 coaching (weekly 25 minutes or biweekly 50 minutes — your choice)

  • Between‑session support via email (48‑hour response on weekdays)

  • Professor-designed lessons (short and accessible for low-energy days)

  • Worksheets & trackers (activity log, crash plan, journaling prompts, habit‑tracking templates)

  • Optional: low‑energy format (camera‑off, breaks, or swap for asynchronous support)

Designed for access. No cognitive overwhelm. No pushing on low-energy days.

How 1:1 ME/CFS Coaching Helps

  • Personalized Support

    one-on-one guidance tailored to your capacity, lifestyle, and goals

  • Holistic Approach

    address daily routines (sleep, nutrition, movement, rest), stress, and the emotional side

  • Energy Management

    practical pacing (energy envelope), rest–activity balance, and crash planning to reduce boom–bust

  • Coping Skills & Self-Awareness

    mindfulness, journaling, and reflection to notice patterns and make intentional choices

  • Accountability & Motivation

    steady check-ins so small steps add up

HOW WE’LL WORK

  • Strengths‑based, awareness coaching grounded in positive psychology

  • Meditation & mindfulness tools you can use to help grow awareness

  • Journaling + habit tracking (including the one‑sentence journal style for low‑energy days)

  • Educator’s lens: decade+ as a professor → clear structure, plain‑language teaching, and practical scaffolding for learning

  • Health communication approach: helps translate complex info into useful, doable actions

WHY THIS COURSE IS DIFFERENT

I taught health communication and disability rights for over a decade as a university professor. I built this course with the same rigor and clarity I brought to my classes—only this one matters more, because it gives you practical tools to live well with ME/CFS and increase your capacity. In a space crowded with online courses, few are created by professional educators. I combine training in the science of behavior change with evidence‑based, ICF‑aligned coaching (International Coaching Federation), plus the practical wisdom I gained through my own recovery so you can make slow, steady behavior changes and feel more in control of your health and wellness.

TOPICS WE’LL COVER

Baseline (a.k.a Pacing or Energy Envelope)

Learn how to find your capacity and stay within it—so you can reduce crashes and build consistency.

Push–Crash Cycle

Spot early warning signs, stop the boom-and-bust pattern, and swap intensity for consistency.

PEM (Post-Exertional Malaise)

Understand PEM, plan for it, and use gentle adjustments (timing, planning, “radical rest”) to minimize setbacks.

Boundaries that Protect Capacity

Scripts and structures that defend your time, attention, and energy—at work or at home.

Mindfulness, Journaling & Habit Tracking

Low-energy tools (1–3 minutes) to reduce overwhelm, notice patterns, and celebrate small wins.

SYLLABUS AT-A-GLANCE

(scroll right for mobile viewing)

Week

Topic

Outcomes

1

Baseline Basics

Learn your limits; start an activity log + one‑sentence journal.

2

Stabilization

Design guilt-free rest; create a routine you can follow.

3

Tools for Steady Days

Journaling, habit tracking, meditation, yoga nidra, celebration & gratitude.

4

Boundaries 101

Write “say no/not yet” scripts; lighten mental & physical load at home and work.

5

Joy, Meaning, & Identity

Add two tiny joy practices; do a values check‑in.

6

Crash Protocol

Create a yellow‑flag checklist; build a step‑by‑step crash plan; learn from setbacks.

7

Planning & Flexibility

Practice flexibility in your routine; plan ahead for “big days.”

8

Safe Experiments

Run mini-tests; use a reflect/adjust template to learn safely.

9

Life Logistics

Create energy‑saving habits; draft accommodation scripts.

10

 Progress & Goals

Progress little by little; functional to structured movement; measure process.

11

Relationships & Support

Make a partner alignment plan; draft an ask‑for‑help script.

12

 Future‑You Plan Map a 90‑day roadmap; set relapse‑prevention rhythms and review vision. 

Fees & Options

  • Baseline 101 - Your Personal 1:1 Capacity Plan

    Duration: 12 weeks

    1:1 Coaching: weekly 25 minutes or biweekly 50 minutes — your choice

    Connect by: zoom, email, voice memos

    Accessibility: sequenced lessons designed to reduce cognitive overwhelm; coaching with camera‑off, breaks, or swap for asynchronous support; request additional accommodations anytime

    Cost: $300/month for 3 months ($900 total)

    Add 1:1 family/caregiver support: $125/month for 3 months ($375 total)

book your free inquiry call

Are you ready for Baseline 101?

Complete the form to begin your Personal 1:1 Capacity Plan. Once I receive your interest form, I’ll reach out to schedule our first session.

You can also schedule a free inquiry call to learn more before you begin.