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If you’ve spent any time on social media or read personal development blogs, you’ve likely come across the idea that waking up early in the morning is the key to success. “If you want to be productive, you must rise before the sun,” they say. This narrative has been fed to us over and over again, glorifying early risers as the ultimate achievers.
But what if that doesn’t fit your reality? For those of us with chronic illness, the idea of a strict early morning routine can feel not only impossible but also damaging. We’re spoonies, and our energy is limited and unpredictable. Pushing ourselves into these rigid structures doesn’t lead to success—it often leads to burnout and frustration.
In this post, we’re going to debunk the early morning productivity myth for those with chronic illness, why it’s toxic for our community, and how to create a routine that honors our energy levels and health.
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.
Why the Early Morning Productivity Rule
Doesn’t Apply to Spoonies
It Ignores Our Unique Energy Patterns
One of the most significant issues with the early morning productivity myth is that it assumes everyone operates on the same energy cycle. The reality for spoonies is that energy can vary drastically from day to day, hour to hour. Some mornings, you might wake up and feel ready to tackle a few things, while on other days, getting out of bed feels like running a marathon. Trying to adhere to an early morning wake-up call doesn’t account for the variability of chronic illness symptoms like pain, fatigue, or brain fog.
The myth pushes a one-size-fits-all approach to productivity, but spoonies need flexibility. When we listen to our bodies and respect our unique energy patterns, we set ourselves up for success rather than failure. For some of us, mornings might be a time to rest and recharge for later in the day. For others, it’s about doing what we can, when we can—whether that’s at 10 AM or 2 PM.
It Equates Early Rising with Worth
Let’s talk about the subtle messaging behind the early morning club: It tells us that early risers are inherently more disciplined, more motivated, and therefore more successful. It’s not just about waking up early—it’s about tying your worth to your ability to adhere to these societal standards of productivity.
For spoonies, this messaging can be incredibly damaging. We’re often dealing with fluctuating health, which means sticking to strict schedules is unrealistic. When we’re unable to meet these expectations, it’s easy to fall into a cycle of guilt, self-blame, and feeling “less than.” We internalize the idea that because we can’t do it, we’re not trying hard enough, when in reality, we’re doing the best we can with the energy we have.
Why Rest and Flexibility Are More Productive
Rest Is Essential, Not Lazy
Rest is often demonized in productivity culture. But for those with chronic illness, rest isn’t a luxury; it’s a necessity. Your body needs time to recover, heal, and recharge, and that doesn’t always align with an early morning start. Learning to prioritize rest in your routine isn’t about being lazy; it’s about respecting your body’s needs.
Resting when your body demands it allows you to use your spoons wisely when you do have energy. Instead of forcing yourself to wake up early and push through, listen to your body’s cues. You might find that by allowing yourself proper rest, you actually have more energy to get things done when your body is ready.
Flexibility Empowers Spoonies
One of the most valuable lessons chronic illness teaches us is the power of flexibility. Rigid routines don’t work for bodies that are unpredictable. Instead of adhering to a strict early morning routine, build flexibility into your day. This might mean creating routines that are adaptable—ones that allow for rest days, late starts, or shifting tasks based on your energy levels.
For example, you could structure your day with blocks of time dedicated to certain activities, but allow yourself the freedom to move those blocks around as needed. If mornings are tough, reserve that time for low-energy tasks like reading, journaling, or simply resting. Later in the day, if your energy improves, you can tackle more demanding tasks.
How to Create a Routine That Works for You
Listen to Your Body
This might sound simple, but one of the most profound changes you can make is learning to listen to your body. Forget the early morning club and start tuning in to your energy patterns. Do you feel more alert in the evenings? Are afternoons better for tackling projects? Create your routine around those natural rhythms.
Tracking your symptoms and energy levels can help. A symptom diary or energy journal can help you notice patterns, so you know when to schedule more taxing activities and when to plan for rest.
Prioritize Based on Energy, Not Time
Instead of forcing yourself into a time-based productivity model, focus on an energy-based one. Make a list of tasks and categorize them by how much energy they require. On low-energy days, focus on simple, restorative activities. On days when you have more energy, you can handle more demanding tasks.
This system honors your body’s fluctuating needs and gives you the freedom to make the most of your energy without overextending yourself.
Accept That Not Every Day Will Look the Same
One of the hardest things to accept about living with chronic illness is that not every day will be the same. Some days, you’ll feel relatively okay and able to get things done. Other days, just getting out of bed might be the biggest accomplishment—and that’s okay.
The key is to release the pressure to perform the same way every day. When you accept that your body’s needs will change, it becomes easier to adapt your routine in ways that support your overall health and well-being.
Finding Your Rhythm, Not Society’s
The idea that waking up early equals success is not only unrealistic for spoonies—it’s harmful. Instead of forcing yourself to fit into this toxic productivity mold, give yourself the grace to create routines that align with your needs, not society’s expectations. Your worth isn’t tied to how early you wake up or how much you can get done in a day.
When you honor your body’s rhythms, prioritize rest, and build flexibility into your routine, you’re setting yourself up for sustainable success—on your own terms.
Ready to Build a Routine That Works for You?
If you’re looking for more guidance on how to craft a routine that respects your energy levels and chronic illness, download my free Daily Routine Guidebook for Spoonies by filling out the form below. This guide will help you develop a routine that’s adaptable, gentle, and sustainable—one that truly honors where you are.
Until next time,
