Hello loves, how are you today?  I’m your host, Lorraine, and today I want to talk about something that’s been on my mind a lot lately – staying motivated to look after ourselves when we’re living with chronic illness.

You know that feeling, don’t you? You wake up with the best intentions. Tonight I’ll do some gentle stretching. Tomorrow I’ll eat properly, drink plenty of water, take my medications on time. And then tomorrow arrives, and you’re exhausted before you’ve even got out of bed. The pain is worse than yesterday. Brain fog has rolled in. And suddenly, those intentions feel like they were made by someone else entirely.

Living with chronic illness means motivation isn’t just fleeting – it’s complicated by factors completely outside our control. We’re not just battling Netflix and takeaway menus. We’re battling bodies that don’t cooperate, energy that’s rationed, and pain that rewrites our plans daily.

The luxury we don’t talk about

Here’s something I’ve been thinking about. Depending on when you were born… our grandparents’ generation didn’t need motivation to move or eat well – it was simply survival. They worked the land, tended animals, prepared fresh food because there wasn’t another option. Now, we have endless choices, but many of us with chronic illness would give anything for just a fraction of that physical capability they took for granted.

We’re caught in a strange position. We need to motivate ourselves to do things that are harder for us than for most people, whilst living in a world designed for healthy bodies. Going for a walk isn’t just about overcoming laziness – it’s about managing symptoms, conserving energy, and hoping we won’t pay for it for the next three days.

But here’s what I’ve learnt: we do have choices, even if they’re different from everyone else’s. And making the best choices we can, within our limitations, is something worth practising every single day.

What actually works

Let me share what’s helped me stay on track, even when my body seems determined to derail everything.

Start with one thought

I’ve found that how I begin my day really does matter. My morning intention is simple: “Today I want to feel as good as I possibly can in my body.”

Notice I said “as good as I possibly can” – not “great” or “energetic” or “pain-free”. That’s the difference when you’re chronically ill. It’s about optimising within reality, not chasing an impossible standard.

This thought helps me throughout the day. When I’m deciding whether to have that third coffee or drink some water instead, I remember my intention. When I’m choosing between scrolling my phone in bed or doing five minutes of gentle movement, I remember what I said this morning.

It’s not about perfection. It’s about consistently choosing the option that serves me best, even if “best” looks different every single day.

Do the right thing first

This one’s been transformative for me. If I’m eating a meal, I eat the nutritious parts first – before I’m too tired or too full. If I’m feeling absolutely rubbish but know a short walk might help, I commit to just five minutes. Not a half-hour walk. Not “exercise”. Just five minutes.

Often, those five minutes lead to ten. Sometimes they don’t, and that’s okay too. But by doing the right thing first, even in the smallest way, I’m keeping the habit alive and giving myself the best chance of feeling a bit better.

Small movements matter

I can’t do really do two-hour-long workouts at the gym. But I can usually do something for ten or twenty minutes – gentle stretches, chair yoga, walking Oscar, or simply moving my body in ways that feel good. I might go for a run, that’s more of a run/walk. 

These ten minutes aren’t about burning calories or building muscle. They’re about maintaining mobility, reducing stiffness, and reminding my body that movement can feel good, not just painful. On very bad days, it might just be breathing exercises whilst lying down.

The key is consistency at whatever level you can manage, not intensity.

Simplicity is your friend

When you’re chronically ill, you simply don’t have the energy for complicated meal prep or elaborate healthy eating plans. I’ve learnt to keep things incredibly simple. I don’t buy foods that will make me feel worse. I keep easy, nutritious options available – fruit, vegetables I can eat raw, nuts, simple proteins.

If it takes too much energy to prepare, I won’t eat it when I’m struggling. So I choose foods that are both nourishing and accessible to me on difficult days.

Listen to your body

This is perhaps the most important thing I’ve learnt. You have to do what feels right for your body, not what some fitness influencer or diet plan tells you to do.

I had to let go of the idea that “proper” exercise means high-intensity workouts. For me, it might be gentle yoga, swimming, or simply walking. Some days it’s just stretching in bed. And that has to be enough, because it’s what my body can do.

The same applies to food. Yes, green smoothies might be healthy, but if you’re too nauseous to drink them, they’re not healthy for you right now. Find what works for your body in this moment.

Moving forward

Living with chronic illness means accepting that some days, doing your best looks like simply getting through the day. Other days, it looks like achieving small wins. Very occasionally, it might look like doing everything you’d hoped.

The goal isn’t perfection. It’s practising self-care within your limitations, celebrating the small victories, and being gentle with yourself on the hard days.

Remember: you’re not lazy for struggling with things healthy people find easy. You’re dealing with a lot, and any effort you make to look after yourself is worth recognising.

Thanks for listening today. I’d love to hear what helps you stay motivated.

And remember, you are worth it, and you get to choose.

Have a lovely day.