For people living with brain injury, chronic illness, or fatigue

Grocery shopping can be one of those deceptively exhausting tasks — mentally, physically, and sensory-wise. Here are tips to make it more manageable and less draining.

1. Use Online Ordering or Delivery

• Order online for pickup – Stores like Walmart, Target, Kroger, and many local chains offer free or low-cost pickup. You stay in the car, they load it for you.

• Grocery delivery services – Instacart, Amazon Fresh, or local co-ops can save both energy and transportation hassles.

• Tip: Save your regular items in the store’s app so you can reorder quickly.

2. Break It Into Smaller Trips

• If you shop in person, avoid marathon grocery runs.

• Buy only the essentials you need for a few days at a time.

• Consider making one big online order monthly for pantry items, then quick trips for fresh produce and perishables.

3. Fatigue-Friendly Pacing

• Go at low-traffic times – Mornings or weekday afternoons tend to be quieter and less overwhelming. Some stores have sensory-friendly hours.

• Shop after rest, not before – Avoid going when you’re already depleted.

• Sit breaks – Use benches or café seating mid-shop to recharge.

• Tag-team – Go with a friend or family member who can do the heavy lifting or push the cart.

4. Sensory & Accessibility Supports

• Wear a hat, tinted glasses, noise-reducing earbuds, or headphones to reduce sensory overload.

• Bring a list (paper or phone) to minimize decision fatigue.

• Use mobility aids or store-provided scooters if needed — they’re there for you to use.

5. Prep Before You Go

• Eat before shopping to avoid fatigue or dizziness from low blood sugar.

• Bring a water bottle.

• Group items on your list by store section to minimize backtracking. Many grocery apps will do this automatically.

6. When Energy is Low

• Ask for help with loading bags into your car or delivering to your home.

• Store perishables first when you get home, then rest before putting away the rest.

• Use pre-cut vegetables, bagged salads, and frozen produce to save cooking energy.

💡 Bonus Tip: Keep a running grocery list on your fridge or in your phone so you can add items as you think of them.

*Writing takes a lot of energy — especially with a brain injury — so I sometimes use ChatGPT to help me put my thoughts into words. I still guide the content, tone, and message, but using this tool lets me share more reflections and resources with you without draining my limited spoons.