Living with a chronic illness can make the idea of creating and maintaining routines feel like an impossible dream. You may have heard other spoonies raving about how much easier life becomes with a solid routine in place, but perhaps it seems like an unattainable goal for you. Or maybe you’ve tried to establish routines before, only to have your symptoms throw everything off course, leaving you wondering why you even bothered in the first place. If any of this resonates with you, please know that you’re not alone, and it’s not your fault. The unpredictable nature of chronic illness can make sticking to a set plan incredibly challenging, but that doesn’t mean routines are off-limits for you. In fact, I’d argue that routines are even more vital for those of us living with chronic conditions. Keep reading to learn why routines are so valuable, and discover some secrets to creating flexible, spoonie-friendly routines that can bend and flex with the ups and downs of your health.

Why Routines Are a

Chronically Ill Person’s Best Friend

When you’re living with a chronic illness, your energy is a precious resource that needs to be carefully managed. Routines are an incredibly powerful tool for pacing yourself and ensuring you’re spending your limited energy on what matters most. Having a routine in place:

• Helps you prioritize essential tasks and let go of what’s not crucial
• Allows for built-in flexibility when symptoms flare or energy levels dip
• Boosts your confidence by providing a framework to manage responsibilities
• Can be personalized to your unique needs, abilities, and limitations
• Serves as a reminder to pace yourself on both good days and bad days
• Provides a sense of comfort and predictability during unpredictable times
• Supports you in being as self-sufficient as possible within your abilities

But perhaps you’re thinking, “That all sounds great, but how can I possibly stick to a routine when my health is so unpredictable?” I hear you, and I’ve been there myself. The key is to shift your perspective on what a routine actually is.

The Secret to Spoonie-Friendly Routines: Flexibility

When most people think of routines, they picture a rigid schedule with every minute accounted for. But here’s the thing: routines don’t have to be strict or inflexible to be effective. In fact, for those of us with chronic illnesses, rigid schedules are often setting ourselves up for failure.

Instead, I encourage you to think of routines as a gentle framework for your days – a flexible structure you can lean on, not a set of unbreakable rules. While schedules dictate exactly when and how you’ll complete specific tasks, routines are simply a list of things you aim to do regularly, without being tied to a strict timeline.

This flexibility is precisely what makes routines such a powerful tool for spoonies. On a day when your symptoms are manageable, your routine might look pretty close to how you envisioned it. But on a high pain day or during a flare, that same routine can be pared down to the bare essentials, allowing you to prioritize rest and self-care.

As you craft your own routines, you’ll start to gain a better understanding of what you can reasonably expect of yourself, and where you may need to ask for help. You’ll develop different versions of your routines for “good days” and “bad days,” giving you a plan to fall back on no matter how you’re feeling. Having this framework to rely on can alleviate some of that out-of-control feeling that often comes with chronic illness, and empower you to make the best of each day within your unique abilities and limitations.

Crafting Your Daily Routines: Where to Start

Now that you know why routines matter and how they can flex with your needs, let’s talk about how to actually create them. The key is to start small and keep things as simple as possible, especially in the beginning. Over time, as you gain confidence and learn what works best for you, you can gradually add more structure and detail to your routines.

Here are some specific routine elements you might consider including:

• A brief morning check-in to assess your energy levels, pain levels, and other symptoms. This can help you determine which version of your routine to follow that day.
• Simple morning and evening self-care routines, such as gentle stretching, meditation, or skincare. Prioritizing these basics can have a big impact on your overall well-being.
• Modified “good day” and “bad day” versions of your routine, with essential tasks prioritized on low-energy days. This might mean things like pre-making meals, streamlining your work setup, or delegating household tasks.
• Routines for other areas of your life, such as meal planning and prep, household chores, work responsibilities, and caregiving duties. Again, focus on simplifying and prioritizing what’s truly essential.
• Built-in breaks and rest periods throughout your day. This is especially important on “good days” when it’s tempting to overdo it. Remember, pacing is key to avoiding burnout and managing symptoms long-term.

As you’re developing your routines, it can be helpful to keep a simple log or journal to track what’s working and what may need to be adjusted. Remember, the goal isn’t perfection – it’s finding a sustainable, supportive framework that allows you to make the most of your energy and better manage the challenges of chronic illness.

Thriving with the Help of Flexible Routines

I hope this post has given you a new perspective on the power of routines and shown you that they absolutely can work for you, even with the unpredictable nature of life with chronic illness. Please remember to be patient and compassionate with yourself as you get started. It’s absolutely okay (and expected!) that you’ll need to frequently reassess and readjust your routines – that’s what they’re designed for.

The most important thing is to approach this process with self-kindness and a willingness to experiment. There’s no one-size-fits-all solution, and what works for you may look different than what works for someone else. Trust that with time and practice, you’ll find your own unique rhythm and routine.

Ready To Begin Building Your Own Supportive Routines?

To support you in getting started, I’ve created a free Daily Routine Guidebook designed specifically with spoonies like us in mind. This guidebook walks you through a simple process of reflecting on your personal needs, abilities, and priorities, and provides you with a customizable daily planner template to help you start structuring your own flexible routines.

Please don’t feel any pressure to get it “perfect” – just use this guidebook as a gentle starting point to explore what a supportive daily routine could look like for you. You can download your free copy by filling out the quick form below.

Remember, creating routines for yourself is a powerful act of self-care. You’re taking a proactive step to bring more stability, predictability, and manageability to your days, even in the face of significant challenges. I deeply believe that with the right tools and mindset, you absolutely can thrive with chronic illness – and I’ll be here cheering you on every step of the way.