How does Rachel Zoffness use pacing and a pain dial to treat chronic pain?

Rachel Zoffness has patients pick an activity chronic pain took from them, then measure what they can do on bad and good days to set a baseline and build up gradually, like training for a marathon. She also teaches a pain dial in the brain and spinal cord: focusing on pain turns it up, while distraction, movement and connection turn it down. She cites optimism research but rejects toxic positivity.

• Zoffness says 70% of studies on pain and optimism find hopeful thinking linked to less pain, frequency and disability.
• Her pacing protocol is in part three of Tell Me Where It Hurts.

Source: our own transcription of the episode. The full conversation is on Hidden Brain (2026-10-19). Read the whole episode summary →

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