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If you’ve ever read about morning routines online, you’ve likely come across lists that include things like waking up at 5 a.m., hitting the gym, and completing a dozen tasks before breakfast. For those of us with chronic illness, those kinds of routines aren’t just unhelpful—they can feel downright impossible.
So, what actually makes a morning routine spoonie-friendly? It’s not about perfection or productivity. Instead, it’s about creating a flow that works with your body, supports your energy levels, and gives you the flexibility to handle unpredictable symptoms.
In this post, I’ll walk you through my own morning routine—a simple, adaptable structure that helps me start my day feeling steady. Then, I’ll break down the key elements of a spoonie-friendly routine and guide you through building one that fits your unique needs.
Disclaimer: While I offer tips for maintaining wellness while dealing with a chronic illness, I’m not a licensed medical physician, psychotherapist, or psychologist, and I’m not offering medical or psychiatric advice.
For my full disclaimer policy, go here.
What My Morning Routine Looks Like
When you live with chronic illness, mornings can feel like the most unpredictable part of the day. Some mornings, I wake up feeling rested and ready to tackle my to-do list; other days, even getting out of bed feels like a challenge. That’s why my routine isn’t about following the same rigid steps every single day. Instead, it’s designed to balance my body’s needs with what I hope to accomplish.
Here’s what a typical morning looks like for me:
1. Waking Up on My Schedule
Rather than forcing myself to wake up at the crack of dawn, I’ve set an alarm for a time that helps me feel rested while leaving enough room to pace myself throughout the day. Rest is critical, but so is having enough time to include breaks between tasks.
2. Prioritizing My Dog and Medication
The first thing I do is take care of my dog and myself. I take my dog outside and grab coffee and a snack so I can take my meds. This small but essential routine ensures my dog is happy and my medication schedule stays consistent.
3. Easing Into the Morning
Instead of rushing into tasks or errands, I give myself time to wake up fully. I spend this quiet time sitting with my dog by the front window, sipping coffee, and reading while watching the neighborhood wake up. This intentional stillness helps me feel grounded and starts the day at a calm pace.
4. Starting Work at My Own Pace
I work part-time and have the flexibility to set my own schedule. My six-hour day is broken into three shifts, and during the first shift, I focus on tasks that require the least brainpower. If I wake up feeling unwell, I allow myself to push this shift back and listen to what my body needs.
I also avoid showering first thing in the morning. My illness often causes vertigo and high cerebrospinal fluid (CSF) pressure, which can affect my balance and safety. Staying upright for a couple of hours helps stabilize these symptoms before I tackle a shower.
5. Connecting with Nature
After my first work shift, it’s time to take my dog out again. I use this opportunity to spend a few moments outside, focusing on mindfulness. I pay attention to how the air feels, what I can smell, and whether there are animals around. These small observations help me feel more present and connected to the world around me.
6. Breakfast and a Shower
Finally, I have breakfast and take a shower once my symptoms have stabilized. By this point, I feel more grounded and ready to continue with my workday.
This routine works for me because it’s flexible, practical, and supportive of my body’s needs. It’s a reminder that morning routines don’t have to be elaborate to be effective.
The Key Elements of a Spoonie-Friendly Morning Routine
Every spoonie’s needs are different, but the routines that work best for us share a few common elements. If you’re looking to build a supportive morning routine, here are the key ingredients to keep in mind:
1. It’s Flexible, Not Rigid
A spoonie-friendly routine should adapt to how you’re feeling each day. Some mornings might look different than others, and that’s okay. Flexibility allows you to prioritize your health without feeling like you’ve failed if something doesn’t go as planned.
2. It Prioritizes Energy Conservation
The activities in your routine should focus on what truly supports you and preserves your energy. This might mean starting with hydration, eating a nourishing breakfast, or spending time sitting quietly before diving into tasks.
3. It’s Simple and Adaptable
Overcomplicating your routine can lead to decision fatigue, which is the last thing you need in the morning. A spoonie-friendly routine is easy to follow and can be adjusted for flare days or low-energy mornings.
How to Build Your Own Spoonie-Friendly Routine
If you’re ready to create a morning routine that works for you, start by thinking about what you need most in the morning. Building a routine doesn’t have to be overwhelming—these steps will guide you through the process:
1. Ask Yourself What You Need Most in the Morning
Start by identifying what makes the biggest difference in your morning. Is it staying hydrated? Spending a few quiet moments alone? Managing pain or stiffness? Focus on what feels essential for your well-being.
2. Create a “Menu” of Activities
Instead of making a rigid to-do list, think of your routine as a menu of activities you can choose from based on how you’re feeling. For example, on high-energy days, you might include light stretching or journaling. On low-energy days, focus on essentials like drinking water and taking meds.
3. Keep It Simple and Sustainable
Begin with one or two key activities and build from there. Your routine doesn’t have to be elaborate to be effective—sometimes, less is more.
4. Plan Ahead When Possible
If you have the energy on good days, set yourself up for success by prepping essentials like water, snacks, or a to-do list for the next morning. These small steps can make a big difference on tougher mornings.
5. Give Yourself Grace on Tough Days
Remember that some mornings will be harder than others. Adjust your routine as needed, and celebrate the small wins, even if all you managed was getting out of bed and drinking water.
Adapting Your Routine for Flare Days
Flare days are inevitable, but that doesn’t mean your routine has to go out the window. Adapting your routine for these tougher days can help you stay grounded and meet your basic needs.
- Prepare Essentials in Advance: Keep water, snacks, and medications within reach so you don’t have to get up right away.
- Focus on Rest and Recovery: Skip anything nonessential and prioritize comfort and symptom management.
Ask for Help: If possible, lean on your support system for tasks you can’t handle.
Why Your Morning Routine Matters
A spoonie-friendly morning routine isn’t about being productive or meeting arbitrary standards. It’s about creating a foundation that helps you feel steady, supported, and in control of your day.
Even small changes to your routine can:
- Reduce decision fatigue
- Help you conserve energy
- Set a positive tone for the day
- Support your physical and mental well-being
Start Building Your Spoonie-Friendly Routine Today
If mornings feel chaotic or overwhelming, it’s time to create a routine that works with your body, not against it. Remember: even small, intentional steps can make a world of difference.
Ready to dive deeper? Download my Daily Routine Guidebook for Spoonies to get practical tips and templates for building a morning routine that fits your unique needs.
Fill out the form below this post to grab your free guide and start creating your spoonie-friendly mornings today!
Until next time,
