The 30-Second Pacing Protocol
A structured micro-rest method for activity–rest routines, supported by Pacing Guard.
The 30-Second Pacing Protocol is a method of organizing activity into very short, predictable intervals that alternate between GO (activity) and REST (pause). Instead of continuing an activity without structure, time is divided into brief, repeating cycles. This makes it easier to follow self-directed pacing or micro-rest routines without constantly watching the clock.
Many people use this type of structure when practicing pacing, including individuals living with ME/CFS, Long COVID, or chronic fatigue conditions, as well as others who prefer highly structured activity–rest patterns.
What the 30-Second Pacing Protocol is
The protocol is based on one core idea: very short activity periods followed immediately by very short rest periods, repeated continuously.
Common example configuration:
- 30 seconds of activity
- 30 seconds of rest
- Repeated in a steady rhythm
The defining feature is not the exact number of seconds, but the consistent alternation between activity and pause. Some people adjust the durations to fit their own routines. The protocol simply describes a structured way of organizing time.
This is not a training method and not a performance system. It is a way of structuring everyday activity.
Why people use structured micro-rest pacing
- to create predictable activity rhythms
- to introduce regular pauses into daily tasks
- to reduce the need to manually watch the clock
- to support self-directed pacing approaches
Short, repeating intervals make time external and visible. Instead of deciding when to stop, the structure itself introduces pauses.
How the protocol is typically applied
People usually apply the protocol to ordinary activities, such as:
- household tasks
- computer or desk work
- personal care
- hobbies
- light organizational or creative work
During GO periods, the chosen activity is performed. During REST periods, activity is stopped and a minimal-effort pause is taken.
What “rest” means is self-directed. For some, it means sitting or lying down. For others, it may mean closing the eyes, slowing movement, or disengaging from the task.
Why a timer is commonly used
Because the protocol depends on consistent switching between activity and rest, many people choose to use a timer so they do not have to track intervals themselves.
Pacing Guard — supporting the protocol
Pacing Guard is a simple, configurable interval timer designed to support self-directed pacing and micro-rest routines. It alternates between activity and rest periods and provides clear visual, audio, voice, and haptic prompts so users can follow chosen timing patterns without manually tracking time.
- Customizable GO and REST intervals
- Optional voice announcements
- Countdown alerts before each switch
- Haptic feedback and sound cues
- Local session history and basic statistics
- Works offline, no accounts, no ads, no tracking
Coming soon to Google Play
Who this protocol is for
The 30-Second Pacing Protocol is used by people who want a highly structured way of organizing activity and rest. Use is entirely optional and self-directed.
App privacy
All data stays on your device. Pacing Guard does not collect, transmit, or share personal data.
Health disclaimer
The 30-Second Pacing Protocol describes a general method of structuring activity and rest. Pacing Guard is a general-purpose interval timer and self-management aid. It is not a medical device and does not provide medical advice, diagnosis, treatment, or disease prevention. The protocol and the app do not make any claims about health outcomes. Any routines followed are self-directed and used at your own discretion. Always seek advice from a qualified healthcare professional regarding any medical condition.