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This is a personalized “Daily Maintenance Plan” to help me stabilize my mental, physical and spiritual health. I prefered to keep mine simple and short. While I made it specifically for myself, it might help you get started on your own:

Daily Maintenance Plan

To Do Everyday

  • Some form of stress reduction, such as meditation or exercise
  • Some form of pain reduction; use heating pad on back
  • Exercise (Aerobic, strength and/or stretching/yoga)
  • Shower
  • Eat at least two full meals and stay hydrated
  • Take vitamins
  • Work/Go to all appointments if it is a workday
  • Cleaning, such as dishes and taking out the trash
  • Floss and brush teeth
  • Go to at a reasonable hour
  • Cat care (I try to brush and play with them daily)

Things I Enjoy To Do Everyday

  • Be in nature/sunshine
  • Hobbies
  • Playing with cats
  • Talk with friends
  • Watch TV

Benefits of the Wellness Folder (or Plan)

The folder helps me take control so that I:

  • Put myself and my self care first
  • Feel better emotionally and physically
  • Have less stress
  • Have more time and a more balanced life
  • Feel my life is fulfilling and meaningful
  • Will have an improved quality of life
  • Can accomplish my goals and achieve my dreams

Benefits of Exercise

  • Decreased pain
  • Decreased irritability and anxiety
  • Improved memory and ability to concentrate
  • Improved sleep
  • Improves health, muscle tone, flexibility, and mobility
  • Improves self-esteem and body image

Help for Sleeping

  • Avoid strenuous activity three hours before bed
  • Do the same things before bed each night to establish a ‘ritual’
  • Don’t sleep in, it will only make you feel worse
  • Drink lavender or chamomile tea. I especially like “SleepyTime” tea, it is almost a sedative for me!
  • Eat a carbohydrate if you must eat before bed
  • Make sure the bedroom is dark
  • Play music or create a tranquil environment. I like to burn incense and light a candle
  • Stretch
  • Take a warm shower or bath
  • Try to go to bed and get up at the same time everyday

Feeling Well

How I feel when I am feeling well:

  • Smart
  • Determined
  • Driven/motivated
  • Anything is possible
  • Successful
  • Fun/funny
  • Social/talkative
  • Leader
  • Handle money well
  • Talented

Related Resources:

This post was adapted from the following booklets and book:

My Monster Has A Name… actually many. This blog is a safe place for me to share my healing journey from childhood abuse. The topics covered are at times controversial, offensive, horrific, and hopefully sometimes inspiring. Thank you for sharing in my journey.