6 Super Simple New Year’s Resolutions to Make This Year if You Have a Chronic Illness
Taking time out of your day this week to plan out your year can set you up for success - even when it feels like your body isn’t cooperating.
The start of a new year is often celebrated all over the world as a chance to set new intentions and explore new goals and directions.
I saw an influencer this week describe resolutions as “cheugy”, and, honestly, gen Z hit this nail on the head - and I say that even as someone who loves mapping out goals.
Diet culture and toxic health and wellness culture make it difficult to have any sort of normal relationship to your body - You might already be overwhelmed with ads to “crush your body goals!” or “make this year the year you finally get in shape!”.
If you manage a chronic illness, the pressure to contort your body into an ideal form can feel louder than ever around this time.
It also can be difficult to set concrete goals with a chronic illness. One day you might have a ton of energy and be able to crush your goals and the next day you might be laid out from a flare up. If you’re living with a chronic illness, or multiple chronic illnesses, accomplishing your goals should be specific to your body’s needs.
This article reviews 6 resolutions or goals you can explore as a chronically ill person to support your health and make caring for your body as easy and consistent as possible. Each potential goal also has a concrete action step so that you stay on task and follow through with your goals.
SMART Goal Setting
One helpful framework for setting goals includes setting “SMART Goals”. It’s also often used by medical providers and therapists as SMART is an acronym that stands for Specific, Measurable, Achievable, Relevant, and Time-bound. Using the SMART model can help you get clear about where you hope to end up give you a precise destination for your goals.
Let’s say your goal is to call to schedule your annual appointments. Your goal should be Specific (“I will call to schedule appointments”), Measurable (“I will call to schedule 5 appointments”), Achievable (“I will schedule appointments that are realistic that I will actually go to”), Relevant (“I will schedule the 5 most important appointments”), and Time-bound (“I will schedule 5 appointments by the end of the day”).
Setting aside time to do the action step
If you’re neurodivergent or have limited energy as a chronically ill person, you might feel overwhelmed with the idea of completing these goals or have executive functioning issues that prevent you from breaking these goals into smaller to-do lists. That’s why this article includes not only examples of goals for managing your chronic illness, but it also includes a concrete action step exercise you can complete that relates to each goal.
It might be helpful to take out your calendar (paper or virtual calendar) and actively block out an hour or 2 to do each action step. Set yourself up in a space that feels as comfortable as possible, especially important if you’re someone who lives with chronic pain. You might find the following helpful to include in your space as you sit down (or lie down) to complete these tasks:
Comfortable seating or bed
Warm, breathable blanket
Warm cup of tea or coffee
Water for hydration
Snacks for energy
Any pain support items (I.e. heating pad or support pillow)
Keep reading for 6 achievable goals for the new year to support your health - even when managing a chronic illness.
1. Schedule all your yearly medical appointments now
You’ve probably been there this year - you receive a message from your medical office that it’s time to schedule your annual appointment and before you know it, you’re already months behind. If you have multiple providers, it can become even more important to have all of your regular annual check ups in the schedule before you get lost in following up on referrals from your specialists.
Action step:
Take out a sheet of paper or use the notes app on your phone. On one side, write “providers” and list all of your regular providers (dermatologist, therapist, primary care provider, etc). On the other side, write the date(s) of your next appointment(s).
If you don’t have an appointment scheduled (or you’re not sure), contact your provider’s office to schedule an appointment. This is especially important with specialists who can book out months or even years in advance.
Hate to talk on the phone? See if your provider has an option to schedule your own appointment through your online patient portal.
2. Automate medication and supplement refills
How many hours have you wasted counting medications, figuring out how much you have left before a refill, trying to plan for travel, or just struggling to make time to call your doctor’s office or order your regular supplements? You might have also been caught off guard and realized you were actually out of medication, leaving you stuck for a few days or even longer without necessary meds.
This year, I made a commitment to order my medications and supplements for automated refills. Game changing! No more mental energy spent counting pills and checking my calendar or worrying about late deliveries.
Action step:
Write a list of medications and supplements you take on a regular basis (i.e. a daily medication). Check to see if your pharmacy or wherever you order your supplements offers automated refills.
You can also inquire about discounts for automated orders (for example, Fullscript offers discounts if you automate your supplement orders as prescribed). You can also ask your prescribing provider about automating options. Some medication refills cannot be automated without an additional prescription.
3. Set up medication delivery
Speaking of worrying about being out of medications, setting your medications for delivery can help save you time and energy when it comes to managing your health. No more worrying about calendaring in time to pick up medications or relying on others to swing by to pick up medications.
There are a few exceptions to what medications can and cannot be delivered (and some pharmacies will choose not to deliver certain medications (such as certain pain medications). For example, schedule 1, 2, and 3 drugs may not be delivered or certain medications that require refrigeration.
Action step:
Call or message your pharmacy or prescribing provider and ask the following:
Do you offer medication delivery? Can my prescriptions be delivered?
Is there a fee for delivery? Will my insurance cover the delivery fee?
Is there tracking information for deliveries?
Do I need to sign for my delivery? If so, can someone else receive my medication on my behalf?
What happens if there’s a delay in delivery?
4. If you’ve moved, start changing your providers to your new area or telehealth if appropriate
One barrier to making medical appointments can include traveling to the actual appointments. If you’ve recently moved, it might be worth considering finding new providers close to where you currently live.
That isn’t to say that some providers are not worth traveling for! In fact, finding a caring, dedicated provider could easily be worth traveling across state lines let alone a short commute. However, for more general providers or those that you’re not particularly attached to, it might be worth it to save time and increase your likelihood of making regular appointments. This might include a new dentist for regular cleanings or even a new location to do annual blood work.
Another option might be to change providers to telehealth or supplement some appointments through telehealth. Here is a guide to making the most out of telehealth if you’re chronically ill.
Action step:
Make a list of providers that you see regularly or have follow ups with in the new year. Then decide if you’re willing to continue to travel to see this provider (see tip #5 to explore if a provider is “worth it” for you).
To find new providers, you might ask your current providers if they have any suggestions or referrals or ask your support systems in the area. One of my favorite ways to find new referrals for clients or new referrals for myself is to find local Facebook groups specific to your chronic illness (I.e. a state wide support group for a specific illness).
5. Consider changing providers if the relationship is no longer working for you
The new year can provide a fresh start for you to examine your relationships, including the relationships you have to your medical providers. Sometimes we seek providers because they are nearby where we live, or (especially if you live with chronic illness) you might have chosen your provider because they are one of the few specialists available to you.
Action step:
Write down a list of your providers (similar to the list you made for item #4). Then write 5 more columns. Include specializations, bedside manner, dedication to treating underlying issues, knowledge about your particular medical issues, and ease in scheduling and making regular appointments. Use this list as a jumping off point to explore the possibility of switching to another provider.
6. Step up your waiting room game
Research suggests that patients like you spend about an average of half an hour waiting to see their provider (with significantly longer wait times for emergency medicine and other specialists). With a chronic illness, it’s easy to see how it might feel like you spend half your life in waiting rooms.
This year, why not make the waiting room as pleasant as possible while you wait for your appointments? Replacing scrolling on your phone with activities that feel engaging can make the time go by faster and can also have the added benefit of helping distract your brain from pain.
Action step:
Find an old bag or purse and designate this as your waiting room bag (or use your bag you use for everyday use). You might hunt around your home for items such as physical books or puzzles to keep yourself entertained.
Other items you might bring:
Blanket or jacket for cold hospital rooms
Coloring books and pencils
Headphones (and a good podcast or audiobook - or you might even create a calming playlist for medical appointments).
Water bottle
Snacks (if allowed before test/procedure)
Want more resources to feel satisfied with your to do list in a way that’s sustainable as a chronically ill person?
Check out “7 Coping Tools for Medical Anxiety” to manage your anxiety going to all of your doctors appointments and to help you feel grounded during these appointments.
Need extra support achieving your New Year’s resolutions, but not sure how to ask your friends or family? Share with them “The Step-By-Step Guide to Supporting Someone Through an Illness” so you can feel supported and cared for throughout the year.
