Summer Wellness Bucket List for RA & Lupus Warriors

Today, I want to talk about a different type of summer bucket list. Summer usually brings with it visions of beach days, ice cream, and family vacations. These are all good things, of course! But as a Lupus or RA warrior, there's so much more to consider when it comes to enjoying the summer. This summer wellness bucket list is designed to help you cultivate joy this summer, without pushing yourself into flare territory or burnout. These ideas focus on emotional well-being, physical self-respect, and intentional energy use so you can feel healthier and more vibrant, all summer long.

Feel Better and Protect Your Energy This Season

When you live with a chronic illness like lupus or rheumatoid arthritis (RA), summer can be both a gift and a challenge. The extra sunshine and social invitations can feel uplifting, but also overwhelming, especially when your body has different limits than the people around you. If you struggle with this, you're not alone!

That's why I'm bringing you a list of summer wellness ideas to focus on joy, intentionality, and boundaries in your routine. Let's dive in together.

Consider Healthy Compromises

One of the biggest struggles I see in my practice is tied to energy. When you're managing a chronic illness such as RA or Lupus, we have to be intentional about how we use our energy and honest about what depletes us. This can be really hard during the summer months when there are tons of fun things going on!

Instead of skipping summer fun altogether, make a list of things you love and adapt them to match your personal energy limits and needs. You don't have to miss out on the fun, you just have to be smart about how you partake!

For example, instead of agreeing to an all-day beach trip when you know that will completely drain you, consider a compromise. See if your companions are up for an early morning beach walk before the sun is too intense. Then, enjoy a shady reading session or plan to take a midday break indoors.

If you're a parent to young children, aim to weave in some intentional breaks and rest times during your summer activities. Not only will this benefit you and allow you to stay energized, but it will likely help your children do the same!

Taking an approach like this allows you to stay socially connected and active without depleting your energy or triggering flares.

Make a Joy List

In the summer, we're often entertaining, meeting up with family, and managing a busier schedule. With this comes taking care of everyone else, and sometimes neglecting our own needs. This will drain your energy fast! Ask me how I know!

Being intentional in considering how you can "recharge" during the summer, or really, any time of year, is essential to keeping energy and mood up. That's why I recommend crafting a joy list that's just for you!

Sit down and consider small acts of self-care you can weave into your summer. Go for ideas that are quick, inexpensive, and most importantly, fill your cup. Here are a few ideas to get you started:

• Sit outside for 10 minutes

• Paint your nails

• Send a voice note to a friend

• Watch a sunrise

• Try a 5-minute meditation

• Make a healthy summer treat

Chronic illness can make spontaneity feel out of reach. A joy list keeps gentle spontaneity in your life in a low-pressure way. Plus, it will help refill those energy stores, too!

 Start a Daily “Energy Check-In” Ritual

Burnout is a very real thing, and if you're not being intentional about self-awareness, it can sneak up on you pretty quickly! To avoid this, I recommend developing a self-check-in ritual that will eventually become a habit. It's simple and quick! Every morning, ask yourself:

• How does my body feel today?

• What’s one thing I can do to support myself?

• What can I let go of?

This practice builds body awareness and helps prevent overcommitting, which is a major flare trigger in summer months. Take a pause, consider where you're at, and adjust accordingly. This habit will serve you well beyond the summer months!

Set Up a Summer R&R Zone

One of my favorite summer wellness tips for lupus and RA warriors is to create a summer recharge zone. This will be an area inside or outside your home where you can read, journal, or listen to audiobooks.

Here are some ideas of what to include:

• Comfy chair or blanket

• Favorite beverage

• Soft music or nature sounds

• Journaling supplies

• Books on your reading list

While the practice sounds simple, taking the time to set up a space just for you will help you shift your thinking to self-care and gratitude. This will become your go-to recharge zone. It's a place that supports both mental and physical rest, which is an absolute must for summer wellness!

Write an Encouraging Letter to Yourself

Have you ever written a letter to yourself? This is such a powerful exercise in supporting our emotional and mental well-being. Sit down and take some time to craft an encouraging note to your future self. You know yourself better than anyone, so you can make sure to speak to your common struggles and give yourself a pep talk. If you need ideas, try reminding yourself that:

• Rest is productive

• Slowing down is a strength

• You’re doing better than you think

Chronic illness often comes with internalized pressure. A letter like this becomes a mental health anchor during flare days or low moments. Put your letter in a place where you will be able to find it again and pull it out on the tough days!

Try Gentle Movement Outdoors (in the Shade!)

When weather and energy allow, spend 10–15 minutes stretching, walking, or doing tai chi or yoga under trees, on a porch, or near water. Movement supports joint health, mood, circulation, and reduces stiffness. But heat and overexertion can make it tricky! So, plan to keep it short, shaded, and restorative. You might be surprised how big of a mood boost this brings you!

Unfollow Guilt-Inducing Content

Social media is something I am very mindful of, because it tends to be a total energy suck. If you're feeling down every time you find yourself scrolling, I encourage you to clean up your feed. Take an audit of who you're following. If someone makes you feel like you're "not doing enough" or constantly triggers comparison, mute or unfollow.

Mental clutter and shame are just as draining as physical fatigue, possibly even more so! Curating your environment is a form of self-care.

Make a Flare-Friendly Plan

In a perfect world, we would be able to avoid flares altogether. And don't get me wrong, with proper nutrition and conservative therapies in place, we can greatly reduce them! But, it's also important to have a “Plan B” for days when your symptoms spike.

Here's some things to consider:

• Have some ready-to-eat, nourishing meals on hand in your freezer

• Make sure to have cooling pads, meds, and hydration, ready to go

• A note reminding yourself: “This is temporary.”

Feeling prepared lowers anxiety and lets you be kinder to yourself when plans shift. Living with Lupus or RA can be tough, but having a plan for those hard days will make it much easier!

Protect Your Energy with This Summer Wellness Bucket List

Summer doesn’t have to be all-or-nothing. It can be slow, gentle, joyful, and truly tailored to YOU! These summer wellness bucket list ideas aren’t about doing more; they’re about doing what matters most to you in a way that honors your body and supports your mental health.

You don’t need to chase energy. You simply need to protect and nurture it! With intention and grace, you can feel lighter this season, inside and out. I encourage you to try some of these ideas out in your own life and see what kind of impact they can have.

Looking for More Lupus & RA Support?

If you're ready to build a lifestyle that supports your body and mind, I’d love to help. Let’s create a personalized plan together, or check out my wellness programs designed specifically for women with chronic illness.

Ready for more personalized help - contact me today!