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Build Your
Strength.

I'm Jamie. I'm 37, a dad of three, and I have a rare blood cancer. This is how I run my days with an illness nobody can see: what I track, how I pace, how I get stronger a little at a time, and how I walk into every appointment. I've put it in one folder you can use yourself, for £20.

Get it for £20 See what's inside

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Works on your phone in a Claude or ChatGPT app chat. A computer is optional, and the booklet reads anywhere.

  • £20 once
  • Nothing sent to Nine Bar
  • Works with ChatGPT or Claude, or on paper
  • Not medical advice
"Living with chronic pain and a chronic illness nobody can see, you don't wait to feel ready. You start where you are."

From my Instagram, @jamievscancer

If you're ill, you'll know these.

I didn't, until August 2025. Now they're my week. Each one is something the folder is built to help with.

"You don't look sick."

Looking well, being well and feeling well are different things. A daily record shows what your face doesn't, to you and to your doctor.

The good day you pay for.

You feel all right, so you do everything. Then you lose two days. A plan for good days, written in advance, tells you when to stop.

Ten minutes with the consultant.

You wait weeks, then forget the one thing that mattered. You walk in with three questions and one page that says how you've really been.

"How are you?"

Nobody wants the long answer and "fine" isn't true. There are words for your family, your boss and the friend who keeps asking.

Starting again from nothing.

I couldn't walk properly. Your starting point is whatever you can do on a bad day, and it counts.

3am.

The waiting, the searching, the what-ifs. A routine for the nights your head won't stop, and a plain line on when you need a person, not a page.

Is this for you?

It's for you if

  • You're living with a long-term condition and your energy changes day to day.
  • You crash after doing too much, and want to find your limits without guessing.
  • Your appointments feel rushed and you forget what you meant to say.
  • You want something gentle you can keep up on a bad day, from your phone.

It's not for you if

  • You need medical advice or help in an emergency. Ring your doctor, or 999 or 112.
  • You want a training plan to push harder. It starts with pacing, not building up.

You'll need

  • A phone or a computer.
  • A Claude or ChatGPT account. A free one works the guide-and-spreadsheet way.
  • A minute a day once you're set up.

How it works.

No app to learn, no account, no subscription. If you use ChatGPT or Claude, you tell it how you are in your own words and it keeps the record. If you don't, every page prints and there's a spreadsheet.

1

Download the folder.

Pay once and download straight away. Put the folder somewhere you'll keep it. Your record lives inside it, on your own computer.

2

Open it in ChatGPT or Claude.

In Claude Code or ChatGPT's Codex, choose the folder and the AI reads the playbook by itself. In a Claude chat or ChatGPT Plus, upload the tool and the core file from the for-a-chat folder; it asks for a guides file when a stage needs one.

3

Say "Check in."

Tell it how you are: "bad night, pain's a six". It records it, shows you your day and your plan for that kind of day, and gives you one small thing to do. On a bad day it stops there.

Watch how it works.

Buy, download, upload two files to a Claude chat (or open the folder in Claude Code), and check in. Forty seconds, start to finish.

Music: Ovanea by Moavii, from Free To Use.

This is what you get to look at.

Real screens from the folder. The person shown is the worked example that comes with it: Alex Morgan, who is invented, thirteen weeks in. Every number is made up.

The example dashboard: check-ins, good days and low days counted, and charts of energy, pain, mood, sleep and movement over ninety days. On a phone it shows as the phone version: one column, read top to bottom.Swipe sideways to read it all.
Three months on one page: energy, pain, mood, sleep, movement, and anything of your own you choose to track.
The example one-page appointment summary, with the questions first and the daily scores below
One page for your appointment: your questions first, then how you've really been.
========================================================================
EXAMPLE ONLY. Alex Morgan is invented and so is every number here.
========================================================================
Alex, Monday 22 March 2027

CHECK-IN
  Done: energy 5, pain 4, mood 6, sleep (hours) 7, sleep quality 6, steps 3400, joint stiffness 4, brain fog 3
  A steady day by your own measure. Your plan for it: One job, one walk to the corner (10 minutes), stop at 3pm.

MEDICINES (as you listed them)
  [x] Medicine A                 morning      as on the label  (taken)
  [ ] Medicine A                 evening      as on the label
  [x] Medicine B                 Monday       as on the label  (taken)

MOVEMENT
  Today: nothing logged yet
  Last seven days: 78 minutes (the seven before: 74).
  The daily limit you set: 25 minutes.

APPOINTMENTS
  Mon 29 Mar 10:30  Dr Patel  (in 7 days)
  It's within a week. Make your one-page summary: python3 health.py summary
  Questions waiting: 4

This is your own record, not medical advice. It can't diagnose anything or tell you what to take. Anything new, severe or frightening: call your emergency number or your care team, not the tracker.
Your day on one screen: the check-in, your plan for this kind of day, medicines, movement, what's coming.
One of the guides: the flare plan
Every guide prints or saves as a PDF.

Six parts. Start with whichever hurts most.

Got an appointment this week? It starts there. Having a terrible day? It does one small thing and leaves the rest.

1

Your picture

What you live with, in your own words. What's worth tracking, who looks after your care, and what they've told you to act on.

2

Track

A thirty-second check-in: energy, pain, mood, sleep, and two or three things of your own. Symptoms as they happen. A record of your medicines.

3

Pace

A plan each for low, steady and good days. An energy budget. A flare plan written on a good day for a bad one.

4

Strength

Movement that starts where you are today, agreed with your clinician, and grows only when the next three days are fine. If effort makes you worse a day or more later, it starts with pacing, not building up. Eating and sleeping in a way that helps.

5

Mind

The waiting, the bad days, who you are now. A grounding routine for 3am, and how to let people help.

6

Appointments and people

Your three questions, a one-page summary, what to say when you're not being heard, and how to tell family and work.

Build Your Strength.

£20 once

Instant download · Works, or your money back · Secure checkout with Stripe

Installs nothing · No tracking · Nothing sent to Nine Bar

A folder you keep. Pay with Stripe, download straight away, and we email you the link.

Get it for £20

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  • The booklet: every guide in one PDF, to read on your phone or print
  • The playbook: how I run my days, in six parts
  • 22 guides, from the flare plan to the appointment kit
  • The tracker: symptoms, energy, pain, mood, sleep, medicines, movement
  • A dashboard and a one-page appointment summary
  • Two spreadsheets, and pages to print and fill in by hand
  • Works with ChatGPT or Claude, or on paper

Build Your Strength is a record-keeping and planning tool. It is not medical advice, not a medical device and not a substitute for your care team. In an emergency, call your emergency number.

I post it as I live it.

The swims, the steps, the hospital days and the bad ones. These are from my Instagram. What I do is my choice with my own doctors behind it, not advice for you. The folder is the method underneath: start where you are, a little every day.

Jamie in a swimming pool. Text on the picture: After a devastating cancer diagnosis, Day 1, sorting my life out"The hardest part isn't the swim. It's getting there." Jamie in a cap and hoodie. Text on the picture: Day 2, trying to sort my life out"I can't train like a normal 37-year-old." Jamie with his arms raised at the top of stone steps. Text on the picture: Day 3, the 5K steps challenge"5,000 steps might not sound like a lot to you, but to me this is a huge one." Jamie on a yoga mat on a terrace. Text on the picture: Day 4, first ever yoga"Positions my body never agreed to." A swimmer alone in a pool. Text on the picture: You never know what someone is going through"Most illness is invisible." Jamie smiling in a car. Text on the picture: You don't look sick? Yes, I have bone marrow cancer, I'm not ugly"Lots of medication. Lots of rest. Lots of planning. Lots of pain. Lots of compromise."

Follow @jamievscancer

Thirty seconds a day.

You say how you are. It writes it down, tells you what kind of day it is by your own measure, and reads you the plan you wrote for that kind of day. On a bad day it does one small thing and stops.

It never tells you what a symptom means and never touches your medicines. It helps you ask the people who can.

Build Your Strength

Check in. Rough night, about five hours. Pain's a six, energy three.

Logged. That's a low day by your own measure. Your plan for a low day says: rest first, medicines, one meal, one message to someone. Nothing else is owed.

I've got the consultant on Monday.

Then one small job, not today: your three questions. I'll make the one-page summary from your last six weeks. Pain has averaged 6 this fortnight, up from 4. I can't tell you why. It goes at the top of the page.

What's in the folder.

The AI reads the playbook. These are yours: 22 guides in my voice, two spreadsheets and a worked example. Everything prints, so it works on paper too.

The Build Your Strength folder: the playbook, the tracker and a library of guides

The playbook.

How I run my own days since my diagnosis: counting everything, starting where I am, resting before the crash, and pushing to be heard. Including what I got wrong.

The tracker.

Runs in your chat or on your computer and never connects to the internet: your daily record, medicines log, movement, appointments, the dashboard and the one-page summary.

The safety rules.

Written into the AI's instructions: emergencies first, no diagnosis, no advice on medicines, nothing that argues with your care team.

Start

Safety firstThe one page every other guide points to: when to stop, when to call, the delayed crash after effort, and where to turn if your mood is low.
What to say to your AIPlain sentences for every kind of day, each with one line on what your health desk does when you say it.
Your first thirty daysA week-by-week plan for your first month, with boxes to tick and a version for the weeks when everything goes wrong.
What illness taught meFifteen things I've learned since August 2025, including the ones I got wrong, as one person's experience and not as advice.

Track

The daily check-in, and what to trackHow to pick the few things worth scoring, score your day in half a minute on a scale that is yours, and what to log as it happens.
The symptom diaryHow to write a symptom down as it happens, so that weeks later you can describe it to a doctor in two clear sentences.
Your medicines recordHow to keep one accurate list of what you're prescribed, log what you take honestly, and carry it everywhere it's needed.
Reading your numbersHow to read your week and your dashboard, what a pattern is and isn't, and the traps to stay out of.

Pace

Pacing: your energy, your budget and your three day plansHow to spend a small amount of energy on purpose, price what your days cost, and keep three short plans written in advance for low, steady and good days.
Your flare plan and your urgent planA plan you write on a good day for a bad one, and one page filled in with your care team so you already know who to call and what to take.
Rest and sleepHow to treat rest as part of the work, build an evening that gives sleep a chance, and know what to take to your doctor when sleep stays bad.

Strength

Moving again, gentlyWhere you really start, a plain ladder of everyday movement, and ten gentle minutes with a chair and a wall, only with your clinician's agreement.
Eating when you're illThe practical side of food when energy is short: getting fed on bad days, keeping a diary your dietitian can use, and working inside the rules your team gave you.
Getting ready for treatmentA checklist for the practical side of a procedure, a treatment block or a hospital stay: what to ask, what to pack, what to arrange at home, and how to plan the first week after.

Mind

Bad day kitOne page for the worst days: what counts as enough, what to cancel, what not to decide, and how to tell a bad day from something new.
The unknown, and a racing headHow to get through the waiting for results, scans and decisions, and a two-minute and ten-minute routine for when your head is racing.
Who you are nowFor the question nobody warns you about after a diagnosis: who you are when the thing you were known for has stopped, with a short written exercise.

Appointments and people

Appointment kitEverything for before, during and after an appointment: the checklists, your top three questions, the one-page summary and the words for the first minute.
Being heardWhat to do when you feel dismissed: how to describe what is happening so it lands, and civil, firm words for asking for more.
Telling people, and asking for helpWho you tell and what you say, then specific things people can say yes to, and the words for asking, saying no and letting one person handle updates.
Work and moneyHow to work around a body that has limits: what to tell people, how to ask for changes, how to pace a working day, sick pay and benefits in the UK and Spain, and scripts for a fit note and an assessment.
For the people around youA page to print and hand to a partner, friend, parent or carer: what helps, what doesn't, how to ask, what to watch for, and the support that is yours.

Spreadsheets and the worked example

Health trackerA daily record with weekly averages, your medicines list and an appointment sheet, for Excel, Numbers or Sheets.
Energy budgetWhat costs you energy, scored by you, and a week planned so no day goes overdrawn.
A worked exampleAn invented person thirteen weeks in: the daily record, plans, questions, an appointment summary and the dashboard.
Jamie Mussett Harford
"Strength isn't always about fighting harder. Sometimes, it's about getting out of bed."

In August 2025 I was taken into hospital and diagnosed with a rare, progressive blood and bone marrow cancer. I spent thirty nights in hospital in the first year. I used a wheelchair, stood up again, and seven months later swam a kilometre. I'm still in treatment, and I live with pain and fatigue most days. This folder is how I run those days. Mindset doesn't cure anything, and neither does a folder. But knowing your own days changes how you face them. It's my experience, not medical advice, and what works for me may not be right for you.

Jamie Mussett Harford

What it will never do.

I built it for my own days first. These are the lines I wouldn't let it cross with me.

It never plays doctor.

No diagnosis, no "that's probably nothing", no advice to start, stop or change a medicine. It helps you ask the people who can answer.

Emergencies come first.

If what you describe could be serious, it stops and tells you to call your emergency number or your care team. It doesn't try to judge.

No promises.

It won't cure anything and it won't say it will. It helps you see your own days clearly and use the energy you have.

Your record stays yours.

It's kept in your folder, or in your chat and the zip you save. Nothing is sent to Nine Bar. What you type to your AI goes to the company that runs it, so you choose how much to say.

Questions people ask.

Who is it for?

Adults living with a long-term condition, chronic pain or fatigue, a serious diagnosis or a long recovery, and the people who care for them. It isn't tied to one illness. It works whether you have a diagnosis or are still trying to get one.

Is this medical advice?

No. It keeps your record, shows you your own patterns and prepares you for appointments. It never diagnoses, never tells you what a symptom means and never advises on medicines or treatment. Those belong to you and your care team.

Where does my health information go?

Nothing is ever sent to Nine Bar. If you use Claude Code or Codex, the folder and your record stay on your computer. In a Claude or ChatGPT chat, your record is kept in that chat and in the zip you save, and the chat company processes it. Either way, the AI you use matters: what you type to ChatGPT or Claude is processed by the company that runs it, so check its privacy settings and leave out anything you'd rather not share, such as your full name. It works just as well without.

What do I need?

Easiest in a Claude chat, with nothing to install: you upload two files from the folder to start (a guides file when it asks) and it keeps your daily record, shows your week and writes your summary for appointments. Also ChatGPT Plus, or Claude Code and Codex if you use them. On free ChatGPT, Gemini or Copilot it works the guide-and-spreadsheet way: the same method, with the big sums in the spreadsheet and no dashboard. With no AI at all, the guides, printable sheets and spreadsheets still work.

Is it safe to open and run?

Yes. Nothing in the folder installs anything, runs on its own or sends anything to anyone. It holds guides, spreadsheets with no macros, PDFs and one small Python script, health.py, that uses only what comes with Python. It never goes online and has no link to your bank, your email or anyone else. Nothing is ever sent to Nine Bar: no accounts, no tracking. In a chat, what you upload is read by that AI company, so don't upload passwords or card numbers. You can open the script in any text editor and read every line, and the folder includes a page that lists exactly what it does.

I'm exhausted. How much work is it?

Thirty seconds a day, in your own words. Setup is about ten minutes and you can stop halfway. On bad days it asks for nothing. A missed week is treated as information, never as failure.

Will it tell me to exercise?

Only gently, and only after you've checked with your clinician what's safe for you. It starts below what you can do on a bad day and never pushes. If your symptoms get worse after effort, it helps you stay inside your limits and tells you to raise it with your team.

Will it make me better?

I can't promise that and nobody honestly could. It won't treat or cure anything. It helps you see your days clearly, spend your energy on purpose, and get more out of the time you have with your doctors.

Can I get a refund?

If it won't open or run on your computer, yes. Email Jamie within 30 days of buying: we'll help you get it working, and if we can't, we refund you in full. We don't refund a change of mind, because the download is yours the moment you pay.

I share the rest as it happens on Instagram: @jamievscancer. If you run a business as well as an illness, my business playbooks are separate.

Build Your Strength · £20 once Get it