Maintaining a Routine When Chronic Illness Takes Over

Keeping a regular routine together while wrestling with unpredictable flare-ups may feel impossible, but with a little flexibility and adaptability, you can master the art.

A routine is central to most people’s lives. It helps us take on the world without crumpling under the pressure of overdue deadlines or mountains of laundry.

This unsung hero is often unconscious, but it plays a significant role in helping people forge a life that fits their needs. Routines are especially crucial for people with chronic illnesses because they allow us to find order amid the chaos and unpredictability of our symptoms.

However, sometimes our routines fall by the wayside because of a flare-up or because we took a few days off to enjoy ourselves. Restarting or maintaining the routine is tricky, often put off in the name of “another day.” But it’s a crucial lesson for those with psoriatic arthritis (PsA).

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Why does a routine matter when we’re chronically ill?

“A healthy routine is key to overall well-being,” says Patience M. Chigodora, a spiritual hypnotherapist and trauma-informed life coach based in the UK. “Restful sleep, balanced nutrition, connecting with nature, exercise, and a flexible work schedule (for those able to work) can greatly improve physical health, emotional stability, and mental clarity.”

We often associate a routine with a schedule of events, but it’s not the same. Routines are embedded in our daily habits, covering everything from eating and exercise habits to the time we spend on the toilet.

Essentially, routine creates the foundation for the basic functions we need to survive life.

“Having a routine helps stop me procrastinating or making excuses for not doing, say, exercise,” says Kate Dunbar, a ceramicist and graphic designer, who says she put her psoriatic arthritis in remission using a holistic approach.

“It’s easy not to bother, but making regular, nonnegotiable time to care for my own well-being, physical and mental, means that I am much more able to cope with inevitable stresses and much less likely to relapse into illness,” says Dunbar.

But why is it so hard to maintain a routine with a chronic illness?

“Chronic illness can impact you physically, mentally, and emotionally,” says mental health advocate Kyle Elliott. “You must also factor in the time, energy, and labor required to manage and maintain a chronic illness.”

“The uncertainty of when and how symptoms will flare and worsen can also make following a daily routine incredibly challenging, if not seemingly impossible,” he continues.

Managing a chronic illness of any kind demands a heavy toll, burning up precious resources of mental, emotional, and physical energy with every movement or activity. These exhausting additions to our days make it harder to motivate ourselves to pursue a routine.

Building the foundation of a routine

Above all, be realistic about what your body can achieve. Creating an impossible-to-complete routine will make you feel worse when the day ends with half the tasks unchecked.

As Dunbar does, focus on the little things to get through each day.

Dunbar attributes her no-oil whole food diet to helping her eliminate her flares. “When I was ill, just clinging to the simplest things every day helped me through,” she says. “Simple achievements every day are empowering.”

Try writing down the things you want to build into your routine, like a healthy sleep pattern, regular eating times, downtime, and socializing, and then prioritize them. Pick what impacts your life most and start there, like improving your sleep hygiene and curating a nighttime routine that lulls your body into a restful state.

“When helping clients create a daily routine that fits their chronic illness, I suggest focusing on flexibility, self-compassion, and a stress-free environment,” advises Chigodora. “Prioritize self-care by including self-care activities like rest, meditation, and gentle exercise in your routine — even if it’s just a stretch in bed.”

Incorporating a taste of nature at the start of the day will also help ground you. Even if it’s just to stand outside for 2 minutes, leave the house, and breathe in that fresh air. It will blow all the cobwebs from your brain and help focus your intentions for the day.

Restarting when we get off track

“If there were ever a time in your life to increase the dosage of self-love and compassion, this would be it,” says Chigodora. “Understand that, first of all, you’re not broken, and setbacks are normal when managing a chronic illness.”

“Be kind to yourself and be curious about negative self-talk or frustrations,” she adds. “Befriend this voice instead of avoiding or fearing it, so you control it rather than it controlling you.”

Chronic illness rips control from our trembling hands with brute force, often without warning, so when our routine crumbles, we must focus on what we can control. We might be unable to decide when a flare-up will happen, but we can control how we react.

Let the routine fall away until you’re well, and focus on tiny, manageable tasks that reflect critical aspects of your everyday routine. Tasks could be as small as brushing your teeth daily or stretching for 5 minutes. Allow space for setbacks and failures; be compassionate with yourself.

Chigodora advises using your falls to evolve your routine to fit your needs better. “See setbacks as opportunities to learn more about your needs and limits,” she says.

“Adjust your routine to fit your present situation better,” she continues. “Focus on the present moment to relieve yourself of overthinking or dwelling on the past or future.”

Maintaining a routine long-term

Gradual progress is better than nothing at all. You won’t master a routine overnight, or maybe ever, but we can introduce small steps that make our daily lives easier.

To start with, stop overtaxing yourself just to feel like everyone else.

“One of the most common productivity pitfalls is the “push through at all costs” mentality, but ignoring your body’s signals and limitations often leads to burnout,” agrees relational psychotherapist Claire Law. “Listen to those inner cues telling you to slow down or take a break.”

The final key

While chronically ill, flexibility is the most crucial component of maintaining a routine. Your routine will change from week to week or month to month. Your needs are ever-evolving, so your routine must reflect that. Think about it this way: don’t write in pen; use a pencil.

“Remember, progress is not linear, and it’s OK to have days where simply showing up and getting through is an achievement,” says Chigodora. “Celebrate your strength and persistence, and continue cultivating an ever-evolving routine that honors your unique journey.”

“You are more than the illness; it’s a part of your experience for this moment in your life but doesn’t have to define who you are for the rest of your life,” she adds.