As someone with POTS, my body goes through flare days periodically, but even my normal days are all about pacing and using my energy for what matters most. My go-to routine for low spoon days helps me get through a work day and recover after. I have to stand most of the day for work, so supporting my body every way I can is essential.
Before work routine for low spoon days
Having a slow morning is not a luxury for me. I need the time to wake up fully and ease into the day with plenty of hydration, a breakfast with lots of protein, and putting on compression socks before I even think about getting out of bed.
My heart rate tends to spike really high when I first get out of bed, but I’ve found I can usually keep it at a more reasonable pace with this routine. This is just what works for me, though- be sure to check in with your doctor before you try anything new!
Hydration with electrolytes
Rehydrating in the morning is really important for me. I keep a water bottle and electrolyte packets next to my bed so I can make myself a drink before I get out of bed. My favorite brand is Ultima (#sponsored), because they don’t taste salty and they are also more affordable per serving than some other brands (a small jar with 30 servings is $20-25, depending on where you buy it).
After I turn off my alarm, I mix up my drink packet and then grab my compression socks.
Compression socks
The next step in my morning routine is gearing up with my compression socks. Firm compression is really important for me. 20-30 mmHg graduated compression is where it’s at! From tracking with my Oura ring, I can tell that my standing heart rate usually stays in the 110-120 range on the days I wear firm compression socks.
My favorite brand is Sockwell (#sponsored) because they are made with merino wool and are much more comfortable than the other brands I’ve tried! They also come in some cute patterns and colors.
Quiet time
After I get situated with hydration and compression socks, I usually spend a little time looking over my bullet journal and adding any tasks for the day. Then I snuggle with my dog for a bit. Sometimes I read or color for 10 or 15 minutes before I get up to brush my teeth and take Hemingway out for his potty break.
Extra protein for breakfast
After I take Hemingway outside, I give him breakfast and pack my lunch for the day. Then I make a protein shake and have a bowl of cereal or some yogurt. Having a protein shake first thing is great because I get an extra 20g of protein to start the day, but also because it’s more water!
I usually use Truvani protein powder. The taste and texture aren’t my favorite (probably the one I like the most so far is the vanilla chai), but adding some Nutpods creamer and either instant coffee or matcha powder is pretty good. I use Truvani because it’s 20g protein per scoop and it’s very gentle on my stomach. I mix mine with plenty of water and some ice cubes to help with the flavor and the texture. Diluting it down helps with the texture and the ice makes it taste better.
Workday routine
I wish I had the luxury to work at a desk, but my reality is working a physically demanding job so I can have better health insurance (at least for now). Along with my lunch, I make sure to make a big, 40 oz tumbler of water with more electrolyte powder and ice so it stays cold.
Morning huddle
I pack a high-protein yogurt in my lunch box so I can sneak in another 20g protein once I get to work. We usually have some down time while we wait to clock in, and our supervisors are fine with us having coffee and finishing breakfast while we do our morning huddle. I bring a small stainless steel tumbler and make tea, and save some for first break.
First break
Mornings are usually steady work and it’s easy to pace myself. At first break I have a protein bar, some fruit, and cheese. We only get 15 minutes for break, but I make sure to sit down and drink at least a little water with electrolytes and more of my tea.
Lunch break
By lunch, I’m ready for the 30 minutes to sit down. Like first break, I stick with protein bars, cheese, and fruit, but I also add some gluten free pretzels or crackers. Having smaller, consistent meals throughout the day helps me manage my energy better. If it’s a rough day, I will sometimes bring in reinforcements and buy a caffeinated soda at the cafeteria. I don’t need to do that often, but it does help! I’m sure there are probably healthier alternatives, but it’s kind of an emergency thing for me so I don’t worry too much about it right now.
Second break
Afternoons are usually our busiest time. I try to keep from overheating by getting ice water when I need it. We aren’t allowed to keep our drinks with us (they have to stay in the breakroom for safety purposes) but we do have access to water/ice machines and disposable cups. If I need to cool down quickly I can also usually snag a bag of ice and disappear to the bathroom to ice the back of my neck if needed. By second break, I’m usually not hungry but I do finish my electrolyte drink mix and make another cup.
After work routine for low spoon days
My after work routine is the most important part of my low spoon days! I minimize things like chores and running errands on the days I work, but on a low spoons day, I focus on being as cozy as possible and eliminating all demands.
Skip the shower
Heat triggers pots symptoms for me, as does standing. So if I really need to, I skip taking a shower and take a cat bath with wipes instead. Still get clean, still feel refreshed, extend much less effort.
Dinner in bed
Most people have heard of breakfast in bed, but dinner in bed is my go to on low spoon days! I keep simple, quick meals on hand that I can make in the microwave and enjoy while cuddled up in my weighted blanket. Gluten free mac and cheese cups, chicken nuggets or chicken strips, and loaded baked sweet potatoes are some of my favorites. Also nachos. I am never not happy about nachos.
Deep pressure therapy
My dog, Hemingway, loves to cuddle, but he also helps me out with deep pressure therapy. He’s trained to lay on my legs or across my body. It’s like a reset button for my nervous system after a hard day.
Amusements
Sometimes I go straight to bed after dinner, and there is no shame in that game. If I want a morale boost with zero effort, I may play cozy games on my phone, read poetry, or do coloring pages. Anything that is quiet, easy, and makes me happy.
More resources for POTS and low energy days
If you are a fellow POTSie and want more resources for managing your energy to focus on what matters most to you, I hope you will check out my POTS resource page. Thanks for reading.
Best,
Bonnie
