Solutions for Working Full-Time With a Chronic Illness

How I work a full-time job with my chronic illness.

Scott Ninneman
Dec 11, 2019 · 7 min read
Image by Gerd Altmann from Pixabay

4:45 AM, the morning ritual begins. First, my light alarm clock silently clicks on with the faintest of light. It will gradually get brighter over the next thirty minutes until it reaches its highest setting.

On the days I work in Chattanooga, an hour’s commute, the next alarm goes off at 5:00 AM. On those days, I have to be out of bed no later than 5:30 or I will never reach my office on time.

Two more alarms will ring at 6:00 and 7:00. The last alarm plays at its loudest volume and is a playlist of some of my favorite songs. Part of my mind can’t help but sing along.

The last alarm also means I’m down to my final hour, and most mornings I need all 60 minutes to get myself dressed and ready to walk out the door.

Why do I have so many alarms? Depending on my mental and physical condition, it may take all four to get me out of bed.

My game of alarms is one way I’ve learned to cope with living with a chronic illness. In the following paragraphs, I’ll share a few more habits that help me maintain a productive work-life.


A Little About Me

you’ve not read my writing before, let me tell you a little about myself. I live each day with bipolar disorder, anxiety, and the chronic illness, Familial Mediterranean Fever (FMF). The last one causes continuous fevers, pain, and has caused wide-spread neuropathy.

I share this background so you have a better idea of why my mornings are so difficult. The bipolar mind can keep me awake until early morning. If it is nice and lets me rest, the physical pain may keep sleep at bay.

With little sleep, mornings suck. There’s no better way to put it.



Morning person? Um, no

am not a morning person. If I didn’t have to be at an office, I wouldn’t get out of bed before 10:00 AM if not later. My brain rarely shuts down until 1:00 or 2:00 AM, so those next few hours are my best sleeping time.

An hour is the absolute least amount of time I need to get ready for work. If I take something for pain as soon as I get up, I should see some improvement before I leave.

Ideally, I should have two hours to get ready. I do better on the days I get out of bed at 6:00 and spend that first hour slowly adjusting to my day, writing in my journal, or spending a few minutes on the elliptical. That’s easier to do when it’s not dark in the morning.

While I can get ready in 15–20 minutes, one blessing of being a guy, I know that’s not a healthy habit for me. If I start my day rushing against the clock, my anxiety level remains in high gear all day.

Not only do I end up less productive, because an anxious mind often has trouble concentrating, but I also crash mid-afternoon. Then I’m doing good just to stay awake until it’s time to leave for the day.

Having a minimum of one hour in the morning sets the right stage for the rest of my day.

Image by TeroVesalainen from Pixabay

Plan Ahead

hen you have a chronic illness, you never know what the day will bring. Even if you felt fantastic the night before — I can dream, right? — you may wake up with intense pain, nausea, dizziness, or a host of other physical symptoms. Add mental illness into the equation, and the chances of a good morning become even less likely.

Knowing that mornings can be unpredictable, I do my best to plan ahead. When I feel halfway decent, I’ll iron enough clothes to cover several days of work.

Most of my clothes are in the same color palette, so I don’t have to put a lot of thought into what to wear in the morning. I go to that section of the closet that has the clothes ready to wear and grab something. If I’ve been doing well, I’ll have outfits organized in the closet so they are ready to go.

I do my best to plan ahead.

The same goes for preparing lunches. Yes, I know that many people think you shouldn’t carry a lunch with you if you work in an office, but those people aren’t living on a tight budget. Money is an issue for me, so taking a lunch is the only way I get to eat.

I’ll plan a week’s worth of lunches before I go to the grocery store. Then, the night before, I’ll organize everything in one spot in the refrigerator so it’s easy to grab and go the next morning.

Finally, if I have to carry a briefcase or take files with me, I make sure that those things are near the door and ready to go. Often I’ll put my keys with it so I’m even less likely to forget something.



Budget Your Energy

ust like you budget your money, you must also budget your energy. That may entail turning down offers to go out at night, especially on work nights.

For me, I set a time limit for electronic devices. I try to shut off the laptop, tablet, and phone by about 9:00 at night. Even though I usually won’t go to bed until an hour or two later, that disconnect helps me to wind down.

I’ll also turn down the lights and only have one or two lamps on so my body can adjust to the coming darkness.

I spend those final hours before sleep reading a book or listening to a relaxing podcast. If I watch TV, I’ll pick something I’ve seen before so I’m not so into the story that I’ll want to stay up to watch the end.

One medication I take for bipolar disorder helps me to get to sleep. To have the best results, I make sure that I take that medicine at the same time every night, usually two hours before bed. Setting an alert on your phone is a good way to remind yourself.


Work Schedule

he final thing I do to assist me in working full-time is to compress my week to four days.

Now, before you think there is no way your employer would ever let you do that, let me tell you about my experience. I’ve had six employers over the course of the last twenty years. When I started each job, none of them had ever allowed full-time employees to work a four-day week.

I know I function at a higher level when I only work four days, so each time I have presented a proposal to the employer. I asked them to let me work a four-day week for a month as a test run.

If at the end of the month, the schedule was creating issues for the business, I would go back to five days. I also agreed to take my day off on the slowest day for the business. For most of them, Wednesday had the lightest schedule for appointments and telephone calls. It works great for me to have a break in the middle of the week.

I asked them to let me work a four-day week for a month as a test run.

In every case, my employer noticed that I could complete all of my work in those four days, and my absence on the fifth day did not result in any issues with clients or other staff members.

Another great result from my experiment was that four of the six business then instituted a four-day week to any employee who desired such a schedule.

Granted, you have to be in the right position financially to give up a day’s pay every week, but if you keep your expenses low, it’s very possible. However, it is one reason I have to take my lunch with me to work.

It’s a sacrifice I’m willing to make for my overall health.


Photo by Ian Schneider on Unsplash

Learn What Works for You

hese are just a few of the things I’ve learned about working full-time with a chronic illness. It’s important that you watch yourself and follow your own trends to find the things that work for you.

I’m a strong advocate for keeping a journal. In fact, I’ve kept one for over 30 years. One of the many benefits of journaling is that it can help you see trends with your life and health. Start tracking the things you do each day and how you feel and then look for the similarities that exist.

I won’t lie to you, working full-time with a chronic illness is difficult. There are mornings I take a shower and then have to lie on the bathroom floor until I have the strength to get up and finish getting ready. On the worst days, I can’t make it to work at all.

By pacing myself and planning ahead, so far I can continue working. With some effort, you may be able to as well.

Are there other tricks you know that help you work with your chronic illness? Please share your thoughts in the comments below.


Scott Ninneman is a bookkeeper and tax preparer by day and a writer by night. He maintains the blog Speaking Bipolar and writes about living with bipolar disorder and chronic illness. He also enjoys writing short stories, poetry, and inspiration for personal development. His interests include reading, cooking, and entirely too much TV.


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Speaking Bipolar

Publishing stories about personal development, living with…

Scott Ninneman

Written by

Scott Ninneman writes about living with mental and chronic illness, personal development, poetry and short stories. linktr.ee/speakingbipolar

Speaking Bipolar

Publishing stories about personal development, living with mental illness, and surviving chronic conditions, such as Familial Mediterranean Fever.

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