My Ground Rules

• Function over pride: The easiest way is the right way. If delivery or click and collect saves my energy for better things, I choose that.
• Plan the route, plan the load: I shop like a small mission: clear list, sensible timing, and a realistic amount to carry.
• Kindness to myself: Fatigue, spasticity, or brain fog can appear without warning. I build in pauses and I celebrate small wins.

Choosing the Best Way to Shop

1) Home delivery when energy is low

• I keep a running online basket. I add staples during the week so checkout is quick.
• I book slots when I am usually alert. I ask the driver to place crates just inside the door to avoid bending and rushing.

2) Click and collect for control and practice

• I still “go out,” but I skip the aisles. It gives me confidence with transfers, parking, and short walks without overloading my system.

3) In-store on wheels

• Chair set-up: Cushion in place, brakes checked, bag clipped on the back, lap tray or basket attachment ready.
• Trolley choice: Many supermarkets have wheelchair-friendly trolleys that attach to the chair. I ask staff at the entrance if I cannot see one.
• Aisle strategy: I take the outer loop first for big items, then scan a short aisle or two. I avoid zig-zag routes that waste energy.
• Reaching safely: I will always ask for help for higher-shelf items. Everyone is willing to help. Do not have too much pride, ask.

4) In-store on foot, slowly

• Time and distance: I choose a smaller branch or go at quiet times. I park near the entrance and use a trolley for balance, not just for groceries.
• Micro-breaks: I pause at the end of each aisle for 20 to 30 seconds to let my breathing, balance, and vision settle.
• Weight management: I spread heavy items across the trolley early so I am not lifting at the end when I am tired.

Before I Leave: A Two-Minute Checklist

• List: Grouped by sections: fruit and veg, dairy, tins, frozen, household.
• Essentials kit: Water, snack, medication, phone, foldable bag, portable reacher, tissues, hand sanitiser.
• Mobility kit: Stick or frame, wheelchair cushion, gloves for pushing, rain cover if needed.
• Speech support if needed: A simple card that reads, “I may need extra time to speak, thank you,” helps if I am having an aphasia day.
• Payment: Contactless card ready so I do not fumble with a wallet.

Getting There and Getting In

• Travel window: I choose quieter hours: late morning or early afternoon, avoiding school runs and lunch rush.
• Parking: I pick the widest space I can. I take my time with transfers. I set a simple rule: if getting out feels wobbly, I switch to click and collect rather than push through.
• Entrance plan: I look for automatic doors and lifts. I note the accessible toilet location on the way in, not when I am desperate on the way out.

In-Store Tactics That Save My Energy

• Start with cold last: I do ambient aisles first, fridge and frozen last, so I am not rushing to the till to keep things cold.
• Shelf eyesight trick: Middle shelves are my friends. I buy from there when possible to avoid bending or stretching.
• One-handed packing: I pack in stages: heavy square items at the base, soft items on top. If one hand is affected, I brace the bag in the trolley while loading with the stronger hand.
• Ask early, not late: If I know I will need help with water packs or cat litter, I ask a staff member as soon as I enter so they can meet me at the till.
• Sensory calm: Busy shops can be noisy. I use simple earplugs or over-ear headphones without music to reduce overwhelm.

Paying Without Panic

• Right queue: I choose the widest lane or the staffed till. I say, “I am a bit slower today, thank you for your patience.”
• Contactless first: I keep the card in an easy pocket. If I miss the reader, I breathe, steady my hand, and try again. No rush.
• Bagging help: I ask for help to lift heavy bags back into the trolley. Staff are usually very willing.

Getting Home Safely

• Load the car once: I place bags so nothing rolls. If I walk slowly, I ask for help loading at the car rather than wrestling with it alone.
• Two-stage unpack: Frozen and fridge items first, then I sit, drink water, and do the rest.
• Recovery: I plan a short rest after shopping, even if I feel fine. It prevents the late-day crash that can steal my evening.

What I Do On Tough Days

• Switch to click and collect.
• Halve the list and focus on essentials.
• Ask a friend or family member to be my “runner” while I steer or rest.
• Use delivery for heavy or bulky items only, and pick up fresh bits in a small local shop.

Small Tools That Make A Big Difference

• Foldable reacher for mid-shelf items.
• Fingerless pushing gloves for wheelchair grip.
• Simple wrist strap on my card holder so I do not drop it.
• Light foldable crate for the boot so bags do not tip over.
• Reusable bags with wide handles that do not dig into my skin.

Scripts I Use To Ask For Help

• “Hi, I move a little slowly. Could someone please help me get a trolley that fits my chair?”
• “I cannot reach the top shelf. Would you mind passing me the 1 litre olive oil, please?”
• “I may need an extra minute at the till. Thank you for your patience.”

How I Measure Progress

• Comfort: Did I feel rushed, or did I control the pace.
• Energy: Could I unpack without a crash later.
• Independence: Did I ask for the help I needed at the right time.
• Safety: No slips, no close calls, good body position throughout.

I do not judge myself by how much I carried or how fast I moved. The real win is getting what I need while feeling safe, calm, and in charge.

Final Thoughts

Shopping after a stroke is not about proving anything. It is about building a routine that respects your body and mind today. Some days that means rolling proudly through the aisles. Some days it means a quick click and collect and a cuppa at home. Both are valid. Both are strong. Bit by bit, the right habits turn an exhausting chore into a manageable part of life, and that frees your energy for the people and moments that matter.