Creating A Self-Care Routine That Works For You
Practical tips for creating a spoonie self-care routine that supports your life with chronic illness.
Living with chronic illness is a unique challenge that requires balancing physical, mental, and emotional demands—an act of resilience that many in the spoonie community know all too well. Often, it's about finding ways to conserve energy ("spoons") while also honoring and supporting your body's needs.
The key to a successful spoonie self-care routine is simplicity and flexibility. It’s not about ticking off a never-ending list of tasks but about tuning in to yourself and crafting a rhythm that feels achievable, even on the hardest days.
Here are some practical ideas to build an empowering self-care routine tailored to your needs
1. Start Your Morning With Intention
Mornings can set the tone for the entire day. Begin with a gentle check-in to see how you're feeling physically, mentally, and emotionally. Journaling can also be a powerful tool. You don’t need to write a novel—a few sentences about your energy levels, any symptoms you’re experiencing, or even setting a small goal for the day can help ground you.
On tougher days, remind yourself that plans can be adjusted. Flexibility is your ally.
Tip: Keep a notepad or journal by your bed to make morning check-ins easier.
For more reading about being intentional in your self-care, check out my blog post Practical Mindfulness To Live Well With Chronic Illness.
2. Prioritize Rest Breaks and energy management
Pacing is an essential skill for spoonies. Overdoing it early in the day can lead to burnout, so scheduling intentional rest breaks and/or check-ins throughout your day is vital.
Consider checking in with yourself at natural intervals—mid-morning, lunch, and afternoon. Use these moments to pause, assess how you're feeling, and adjust your activities accordingly. Whether you need a quick nap, a few minutes of deep breathing, or simply some time to close your eyes and reset, these breaks can make all the difference.
Reminder: Listening to your body is never a bad idea—it's self-respect in action.
For related reading, link to my blog posts on Rest and Embracing Your Inner Expert To Live Chronically Well.
3. nourish and hydrate your body
Fueling your body in a way that supports your chronic illness can have a profound impact. Eating nutrient-rich foods tailored to your body's unique needs helps to keep you fueled during the day. Hydration is equally important—keeping a favorite water bottle nearby can serve as a gentle reminder to get those sips!
And don’t forget your prescribed medications or supplements. Setting alarms on your phone can be a helpful way to ensure you don't miss them, even during busy or low-energy moments.
Tip: Prep small snacks or meals in advance on better days to save energy when you're feeling depleted.
4. practice mindfulness and stress management
Living with chronic illness often means dealing with chronic stress, which can exacerbate symptoms. Mindfulness techniques like meditation, deep breathing, or progressive muscle relaxation can help bring moments of peace to your day.
You don’t need to dedicate hours to this. A quick five-minute breathing exercise or simply sitting in silence with a cup of tea can help calm your mind and body.
Simple Exercise to Try:
Breathe in deeply for a count of four.
Hold your breath for four counts.
Exhale slowly for a count of six.
Repeat for two to three minutes.
These small practices can help you reset and reconnect with yourself whenever stress feels overwhelming.
5. Add Gentle Movement (if possible)
Physical activity can feel daunting when you’re navigating chronic illness, but gentle movement tailored to your body’s energy levels can be incredibly beneficial. Try light activities like stretching or walking, if your symptoms allow.
On the days when movement feels impossible, don’t be hard on yourself. Rest is valuable, especially when your body is going through a tough time.
Tip: Choose activities that you genuinely enjoy and that feel good, rather than forcing yourself to stick to a rigid plan. Some days that might mean a pilates class, and other days it could mean gentle stretching while you listen to a podcast.
For related reading, I invite you to read my blog posts: The Importance Of Personalized Wellness When Living With Chronic Illness and How to set wellness goals with chronic illness.
6. seek joy in small moments
Self-care isn’t just about managing symptoms—it’s also about nurturing your happiness. Make space in your day for a small activity that brings you joy. This could be catching up with a friend, listening to your favorite playlist, reading a chapter of a book, or watching a show that makes you smile.
Reminder: You fully deserve moments of joy, no matter the challenges of the day.
I am a big fan of fitting joy into your life everyday! For more tips on how and why, click through to my posts on Why Joy Will Help You Live Chronically Well and Embracing Joy to Find Your Chronically Well Balance.
7. End the day with reflection and self-compassion
Evenings are an ideal time to wind down and check in with yourself again. Journaling about your symptoms, habits, or wins (big or small) can be a helpful way to track patterns and celebrate progress.
Include a gratitude practice—write down one thing you’re thankful for or proud of, even if it’s recognizing yourself for taking a shower on a low energy day. When chronic illness derails your plans, show yourself kindness. Recognize that you're doing your best under the circumstances.
Tip: Use this time to mentally prepare for the next day so you can start fresh with intention.
For related reading, I invite you to explore these blog posts:
For support in building your self-care routine
Explore working with me HERE! We can co-create realistic, flexible and nurturing practices to support your path to wellness while living with chronic illness.
Creating a self-care routine isn’t about perfection—it’s about showing up for yourself in ways that honor your body, energy, and emotions.
The most important thing is to keep it flexible and achievable. Remember, your routine can and should adapt to meet you where you are, day by day. By incorporating these simple practices, you can take small but meaningful steps toward nurturing yourself and living more comfortably alongside your chronic illness.
Be patient with your body and mind as you discover what works best for you. Some days will be harder than others, and that’s okay. It's okay to ask for help, to rest, or to exist as you are.
Above all, remember that you are deserving of kindness, care, and happiness. Every mindful step you take toward your well-being—be it through self-compassion, small routines, or intentional moments of joy—can create a ripple effect of well-being and balance. Keep moving forward at your own pace. You got this.
How can a self-care routine support your well-being?
Does this resonate?Please share this post with friends! Click the menu on the right to share on social media.
