How to Avoid Medical Burnout: My Checklist for Every Appointment

Let’s be honest – medical burnout is real.

When you live with a chronic illness, it’s not just the physical symptoms that drain you. It’s the never-ending appointments, waiting rooms, follow-ups, test results, and “we’ll just keep monitoring this” conversations that can chip away at your energy and confidence.

If you’ve ever left an appointment thinking,

“What just happened?”

“Why didn’t I ask that?”

or “I forgot to say the most important thing!”

You’re not alone.

I’ve lived with chronic illness for over 40 years, and after more than 20 surgeries, I’ve made every mistake in the book. So, I made a system that helps me avoid burnout and get what I need from my care team – without crumbling from the mental load.

And I’m giving it to you.

👇 Here’s the exact checklist I use before every appointment. You can print it out, keep it in your bag, or screenshot it and save it to your phone.

✅ My Medical Appointment Checklist

This isn’t a cute Pinterest printable. It’s the exact checklist I use so I don’t walk out of a consult completely fried or forgetting what I actually needed.

BEFORE the appointment:

You don’t have to do every single thing on this list. Just ticking off a few can make the whole process feel lighter.

☑️ Do I know the exact time, location, and how I’ll get there?

☑️ What are the top 1-3 things I need to get out of this appointment?

☑️ What symptoms, test results or updates do I need to tell them?

☑️ Have I packed:

• Medicare card
• Referral (if needed)
• List of medications (or just take a photo of the box)
• Any scans/bloods they haven’t got yet
• A pen and paper or Notes app open

DURING the appointment:

☑️ Say the most important thing first – before time runs out.

☑️ Ask: “What are my options?” (Even if you think there aren’t any.)

☑️ Don’t downplay your symptoms – they can’t treat what they don’t know.

☑️ Write down key points or ask: “Can you write that down for me?” (or you write it down)

☑️ If overwhelmed, ask: “Can I have a copy of this in writing?”

AFTER the appointment:

☑️ Write down what happened straight away – don’t rely on memory.

☑️ Book follow-ups then and there if possible.

☑️ Debrief with someone who gets it (text, voice note, or vent!)

☑️ Do something nice for yourself – tea, trash TV, walk, whatever helps. (Bonus points if it involves zero adulting.)

💡Why this works:

When you walk in prepared, you take back control. You don’t need to remember everything on the spot or come up with the perfect question under pressure. You’ve got a tool that does the remembering for you.

You’re also far less likely to feel blindsided, dismissed, or disempowered – which is what truly fuels medical burnout. Instead, you walk in with clarity and leave with confidence.

Healthcare might never be completely stress-free, but it doesn’t have to be soul-crushing. A small shift in how you prep can make a huge difference to how you feel – and how well you're heard.

You deserve medical care that works for you – not just done to you. Start with the checklist, and take it one step at a time.

P.S.

Adulting Well was started to give people, just like you, more knowledge so you could make the best choices possible – even with chronic illness.

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