Hacks for Chronically Ill People: Creating a Better Morning

Mornings are… a lot. If you live with a chronic illness, you already know how much the start of your day can shape everything that follows. And when I say “start,” I don’t mean leaping out of bed at 7 a.m. with a green juice and a jog. I mean that blurry, heavy moment, always met with pain.

For a long time, I thought my difficult mornings meant I was failing somehow. That if I just tried harder, slept better, planned more, or had more discipline, I’d eventually wake up feeling like a “normal” person. Spoiler: that mindset only made things worse. What actually helped was accepting that my mornings need to look different, and learning to build them around my body instead of constantly fighting against it.

These aren’t miracle cures or productivity tricks. They’re small, realistic shifts that make mornings gentler, more manageable, and less draining. Think of them as tiny accommodations you’re allowed to give yourself, because you deserve to start your day with a little more softness.

1. I keep everything I need within arm’s reach

My bedside cabinet is basically mission control. Meds, water, hard-boiled sweets, snacks, lip balm, heating pad, glasses, and everything I might need before standing up live right there.

This reduces the number of decisions and movements I have to make while my body is at its worst. Some mornings, sitting up feels like climbing a mountain. If I can hydrate, medicate, and ground myself before even attempting to get out of bed, I’m already winning.

2. I treat getting out of bed as a multi-step process

I used to think “getting up” was one action. Now I know it’s a sequence.

• First: wake up.

• Then: take meds.

• Then: sit up.

• Then: feet on the floor.

• Then: stand.

Each step gets a pause. I check in with my body between them. Dizziness? Pain spike? Fatigue wave? If yes, we wait. There’s no prize for rushing and crashing five minutes later.

And there are days when getting out of bed simply isn’t possible. The dizziness won’t settle, the pain is unbearable, and my legs won’t support me. Those are the days my body makes the decision for me, and I’ve learned to listen.

3. I plan for a “low-spoons” morning by default

Even on good days, I assume I’ll have limited energy when I wake up. That means easy breakfasts, comfortable clothes, and zero expectations of productivity before my body stabilises.

If I end up feeling better than expected, great. If not, I’m already set up for success instead of disappointment. Planning for low capacity doesn’t mean giving up; it means being realistic and kind.

4. I have a “uniform” for mornings

Decision fatigue is real, especially when pain or brain fog is involved. I’ve simplified my morning clothes into a small rotation of soft, forgiving, sensory-safe outfits, mostly pyjamas and loungewear.

No stiff waistbands. No scratchy fabrics. No “this looks cute but hurts to wear” nonsense. When my body is already overwhelmed, comfort is non-negotiable.

5. I don’t check messages or news right away

This was a game-changer for my mental health. Mornings are when I’m most vulnerable, emotionally and physically. Bad news, stressful messages, or other people’s urgency can derail my entire day before it even starts.

I give myself a buffer, sometimes 30 minutes, sometimes longer, before engaging with the outside world. My body gets first dibs on my attention.

6. I build in one tiny comfort ritual

It doesn’t have to be aesthetic or Instagram-worthy. For me, it might be a warm matcha, a favourite playlist, applying make-up, or using a scent I love.

That small moment of comfort signals safety to my nervous system. It reminds me that even if today is hard, there’s still something gentle waiting for me.

7. I forgive myself for bad mornings

This might be the most important hack of all. Some mornings are just bad. No amount of planning or self-care can fix them. And that’s not a personal failure.

I don’t use a rough morning as evidence that I’m lazy, broken, or falling behind in life. I remind myself: This is part of living in this body. Fighting reality only makes it hurt more.

If you’re chronically ill, you don’t need to conquer your mornings. You don’t need to optimise them into some perfect routine. You just need to survive them with a little less pain, a little less shame, and a little more softness.

Your morning doesn’t have to look impressive. It just has to work for you. And that, quietly, imperfectly, is more than enough. 💛

About me

I am a married mother of four children. One of those four children is our granddaughter, for whom we are SGO (legal guardians)/kinship carers. I run a small business and enjoy writing, so I blog. My blog focuses on my family life as well as my experiences of living with chronic illnesses and disabilities such as ME/CFS, spinal stenosis, chronic pain, and fibromyalgia.  Oh, and I am only in my mid-40s.