with lynn curry · 1. learning what self-care is + why it’s important 2. recognizing common...
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Eat Sleep Move � McNair-Style
Jumpstart Your Semester Self-Care
With Lynn Curry
W O R K B O O K
Table of ContentsJumpstart Overview Page 4
Day #1 Page 7
Worksheet One Page 15
Day #2 Page 16
Worksheet Two Page 23
Day #3 Page 25
Worksheet Three Page 32
Day #4 Page 33
Worksheet Four Page 38
Day #5 Page 39
Worksheet Five Page 44
Day #6 Page 45
Worksheet Six Page 50
Day #7 Page 51
Worksheet Seven Page 55
Course Outcomes
1. Learn what self-care is and why it’s important
2. Recognize common barriers + create “workarounds” in response
3. Get to know yourself + what you need to optimally function
4. Develop a self-care mindset
1. Commit to at least one self-care habit + create a plan for implementation
2. Learn to overcome setbacks + build momentum
3. Share your success by demonstrating that self-care is possible even if you’re a busy student!
#mcnairscholarstakecare
Jumpstart Your Semester Self-CareWith Lynn Curry
WelcomeToFeelingGoodThisSemesterNoMatterWhat!
Thegoalofthiscourseistohelpyousetthestagefortakingcareofyourselfthissemester,nomatterhowbusyyouget.
We’regoingtodothisby:
1. learningwhatself-careis+whyit’simportant
2. recognizingcommonbarriers+creating“workarounds"inresponse
3. gettingtoknowyourself+whatyouneedtooptimallyfunctiononadailybasis
4. developinga“self-care”mindset
5. committingtoatleastoneself-carehabitfortheentiresemester
6. overcomingsetbacks+learningtoharnessthepowerofmomentum
7. becomingarolemodelforothersbydemonstratinghowself-careispossibleevenifyouareabusystudent!
#mcnairscholarstakecare
Myintentionforthiscourseistogetyoufullysituatedwithaplanfortakingcareofyourselfthissemester.
Iwantyoutofeel:
• in-tune withwhatyourmind+body needtofunctionattheirbest
• empowered tomakechoicestosupportyourwell-being
• lessstressed+morefocused becauseofyourself-carehabits
• capable ofdealingwithanychallengesthatcomeup
• supersuccessful becauseyoufeelgood+aredoingawesomeworkthissemester!
Jumpstart Your Semester Self-CareWith Lynn Curry
#mcnairscholarstakecare
ThisisdefinitelyaCOURSEOFACTION that …
Willrequireyouto:
• Haveanopenmind+getreadytomakesmallshiftsinyourlifethatdon’thavetobehugeinordertoachievesignificantresults.
• Haveanopenmind+getreadytoexplore…yourselfandwhatyouneed.
• Haveanopenmind+getreadytoinserthabitsintoyourdailyroutinethatwillleadtoFEELINGBETTER…
… insteadoffeelinganxiousandstressedandfunctioningatsub-optimallevelsthatonlyleadtolessthanidealoutcomeswithyouracademicprogress,yourpersonallifeand yourlong-termoutlookforwhat’spossibleinlife!
Jumpstart Your Semester Self-CareWith Lynn Curry
Day #1What is self-care
and why is it important?
#mcnairscholarstakecare
Whatisself-care?
Simplestanswer:anythingyoudotomaintainorenhanceyourhealth+well-being.
You’veprobablyheardoforseena“wellnesswheel”thatincludeslife categoriessuch as:spiritual,emotional,intellectual,physical,social,environmentalandfinancial,whichallcontributetoouroverallwellness.
Thistoolisoftenusedtomeasurehowwearedoingineacharea,andonceyou“connectthedots,”youcanseehow“round”or“balanced”yourwheelis…oryoumight findit’spretty“wobbly”duetodeficienciesincertainareas.
Sincethisisanabbreviatedcourseingettingyou thinkingabouthowyoutakecareofyourself,wearegoingtofocusonthebasics,orwhatIliketocall“baselineself-care,”whichessentiallyfallsintothecategoriesof:
EATSLEEPMOVE.
>>areyoufuelingyourbodywithgoodfood choices?
>>areyougettingenoughqualitysleepsothatyourbodycanregenerate?
>>areyougettingenoughexercisethatpositivelycontributestoprettymuchmostofyourbodilyfunctions,includingyourbrain?
Afterall,bybeinginschoolandpursuinghighereducation,aren’tweall“inthebusinessofgrowingourbrains??”
Somethingtoconsider…
Jumpstart Your Semester Self-CareDay #1
What is self-care and why is it important?
#mcnairscholarstakecare
What’scoolaboutstartingwiththebasicsisthatbyestablishingtheseasyourfoundation,youaregoingtofindthat“otherareasonyourwellnesswheel”aregoingtonaturallybenefit.
Oneobviousexampleiswhenyouexercise,you’regoingtoimproveyourbloodflow,reduceyourstressandenhanceyourfocus,whichwillcertainlyhelpyoudobetteronanexamorbemoreefficientinwritingthatpaper,orevenstayingfocusedandengagedinclasssothatyouactuallylearnmoreandbetter.
Bydoingsomethinggoodforyourselfinonearea,youaregoingtostartdoingbetterinothersbydefault,andthat’sagreatthing!
Whyisself-careimportant?
It’simportanttoincorporateregularself-careintoyourdailyroutinesothatyoucandoallofthethingsyouneedtodoanddothemtothebestofyourability.
Youallknowhowyoufeelwhenyoudisregardsome(orall)ofthesebasicrequirements.Youmightbeabletokeepitupforashortperiodoftime,butevenoverthedurationofasemester,yourbodyisgoingtonaturallyreacttothestressloadbygettingsickordevelopingsymptomsthatcanleadtoevenlongertermhealthproblems.
Keypoint>>
Learningtoincorporatebasicself-carehabitsintoyourliferightnow,asstudents,willenableyoutobecomebetterstudents,getyourdegreeswithlesspain+stressandsituateyourselfforcontinuedsuccessonceyoustartthenextphaseinlifewithyourcareer.
Jumpstart Your Semester Self-CareDay #1
What is self-care and why is it important?
#mcnairscholarstakecare
Caseinpoint…I’llusemyselfasanexamplewhenitcomestobaselineself-care:
EAT
MealpreppingonSunday’sletsmehaveaquick“grabandgo”breakfasteverymorningthat’snutritiousandgivesmeenoughenergytodomylunchtimeworkout.
Eggmuffinsalltheway!
Secondarily,ispreppingandcarryingwithmeanutritioussnackforlateafternoon,whichhelpsgetmethroughthatperiodofpickingkidsupfromschool,makingdinnerandtransitioningtotheoftenhecticeveninghours.
SLEEP
Gettingenoughsleepisachallengeforallofus!IknowIneedtogetupby6a.m.sothatIcangetthekidsreadyforschool+gettowork.Thatmeans*ideally*I’m“windingdown”forthenightby9p.m.sothatIhavesometimetojustchillwithKenorreadandstillgettosleepby10:30p.m.atthelatest.
IlovetowatchCharlieRoseat11p.m.,butIknowifIdo,Iwon’tgettosleepuntilmidnightandthat’sjustnotenoughsleepforme!SoIcatchCharlieRoseonthewebinstead…that’smy“workaround”forthat!
Jumpstart Your Semester Self-CareDay #1
What is self-care and why is it important?
#mcnairscholarstakecare
MOVE
IfIdon’tworkout“mostdays”I’mjustnotagoodperson.I’mcrabby,stressed,unfocusedandirritable.Notgood!IalsoknowifIdon’tincorporateaworkoutduringmylunchhour,it’snotgoingtohappen.Earlymorning,lateafternoonandeveningtime,allofthosetimeslotssimplydon’twork!
So,Igoduringmylunchhourandmakeitwork.Period.Evenwhenitsucks,andsometimesit does,becauseoftenI’mreally engagedinworkoraphonecallorameetingat11:40,yetIknowthatIneedtowrapthingsupsothatIcanscootby11:50atthelatest.
ThebestiswhenI’m“realistic”withmyselfandactually“createthespaceIneed”to“not bestressed”tryingtogettomyworkoutontime.Thatmeansnotschedulingthingsthatwill“bumpup”againstmy12noontimeslot,butinstead,shuttingmycomputerdown,goingtothebathroomandgettinginmycarby11:45inordertohaveafewminutestostretchbeforeclassgetsstarted.
The“trade-off”thathappenshereinordertodothingsthiswayisbeingSUPERFASTintakingashowerafterwardsandeatingasandwichinthecarontheridebacktocampussothatIcanresumemydayasefficientlyaspossible.
Importantpoint>>
BecauseIfeelSUPEREMPOWERED+ENERGIZEDafterdoingmyworkout,Ideeplybelievetheeffort+trade-offisdefinitelyworthit!
Jumpstart Your Semester Self-CareDay #1
What is self-care and why is it important?
#mcnairscholarstakecare
KEYQUESTION:
How do you want to feel?
Myintentionisthatyoubegin feeling:
• ready tostartprioritizingyourhealth+wellnessamidstalloftheothertasksyouhavegoing
• ready toexperimentwithwhatisgoingtoworkforyou+yourschedule
• ready tostartfeelingbetterasaresultofsmalldailychoicesthatwillsupportyourhealth+well-being
Jumpstart Your Semester Self-CareDay #1
What is self-care and why is it important?
Self-care examples
taking a walk
coffee with a friend
going to church
having a favorite pen
sitting in the sunshine
stretching
ignoring your phone
taking Saturday afternoon off
going to a workshop
Netflix!
a day at the salon
totally finishing that paper
working out
eating more veggies
taking a nap
a chocolate bar
morning meditation
cleaning your room
Day #1Take action!
#mcnairschola rstakecare
Jumpstart Your Semester Self-CareDay #1
What is self-care and why is it important?
Worksheet One
Whatdoesself-caremeantoyou?
Whathaveyoudoneforyourselflatelythatyouviewasself-care?
Howdidyoufeel whenyouengagedintheactivity?
Startingwiththebasics,rateyourselfonthefollowingcategories:
1--------------------eat--------------------101-------------------sleep-------------------101-------------------move-------------------10
Decidewhichareayouwouldliketofocusonthissemesterwhenbuildingyourfoundationofself-care:
Startthinkingaboutwhetheryouarecommittedtomakingself-careapriorityforyouthissemester.
Day #2Recognizing
and working aroundcommon barriers.
#mcnairscholarstakecare
Let’sfaceit,ifitwaseasytoprioritizeourselvesandtakecareofourneedsonadailybasis,wewouldallbedoingit,noproblem.
Butwe’renot.
Solet’stalkabouttwocommonbarrierstotakingcareofourselvesandhowwemight“sidestep”thesechallenges.
Self-carebarrier#1:TIME
Probablythebiggestbarrierandmostcommon“excuse”Ihearfrommystudents.Wearealldoingtoomuchandit’sslowlykillingus.Whilethatmightbealittleextreme,it’slikelytrue,especiallyforsomeofuswhoneverprioritizehealth+wellness.
Engaginginanintenseworkloadispossibleforashortperiodoftime,especiallywhenyouareyounger,butit’snotsustainableinthelong-term.Thequickeryoucometotermswiththatnotion,thebetter.
Theearlieryoustartprioritizingyourhealth,thebetteroffyou’llbe.Startingnow,evenwithsupersmallhabitsthatsupportyourhealth,willmakeadifferenceandhavecompoundingresults.
Jumpstart Your Semester Self-CareDay #2
Recognizing and working around common barriers.
#mcnairscholarstakecare
Whattodoabouttimeconstraints:
takeinventory >> startgettingrealabouthowmuchtimeyouhaveinrelationtothe numberofitemsyouhavecommittedyourselfto.
guesstimate >> figureouthowmuchtimeyouneedtodedicateeachweektoeachacademicclassorprojectandschedulethoseitemsinfirst.
strategize >>figureoutwhatareasyoucan“loweryourstandards”inordertocreatemoretime;thisonecanbehard,especiallyforourperfectionists(myselfincluded!),buttrytoworksmartinsteadofalwaysworkinghardandworkingmore.
search >>lookforpocketsoftimethatyoucanspendonself-careandtakeadvantageofinyourplanningprocessforthesemester.
Jumpstart Your Semester Self-CareDay #2
Recognizing and working around common barriers
#mcnairscholarstakecare
Self-carebarrier#2:GUILT
Anotherbigonethattripsupalotofpeople:guilt.Wearecertainlypartofawork-orientedcultureandwearealltryingto“betterourselves”througheducationandhardwork.Weallwanttoworkhardanddogoodwork,that’sagiven.
Iwanttochallengeyoutothinkabouthowyoucanstartworking“smarter”sothatyoustarttakingmoretimeforyourselfandnotfeelguilty.It’sgoingtorequireamindsetshiftforsure.
Thebeautyor“realsecret”hereisthatwhenyoustarttakingbettercareofyourself,you’reautomaticallygoingtostart“workingsmarter”anditreallyisn’tthathardtostartingseeingimmediateresults.
Juststarttakinganafternoonwalkandseewhatthatdoestoyourstudytimeintheevening.Whenyounourishyourself,youwillbelessstressed,morefocusedandmoreefficientwhenyouactuallydositdowntodoyourwork.
Nomatterhowyoumighthavegrownup,I’mheretotellyouthatmakingachoicetoprioritizeyourhealthisnotsomethingyoushouldfeelguiltyabout.Workinghardandtakingcareofyouaren’tmutuallyexclusive.
Infact,onewhollysupportstheother.
Jumpstart Your Semester Self-CareDay #2
Recognizing and working around common barriers.
#mcnairscholarstakecare
Whattodoaboutfeelingguilty:
startsmall >>takeadvantageof“smallpockets”oftimeyouhaveandstartdoing“smallthings”foryourselfsothatitdoesn’tfeellikeyou’retotally“blowingoff”yourwork.
takenotice >>noticehowyoufeelwhenyoumakechoicesthatsupportyourhealth.Especiallynoticeifyoufeelanydifferentduringyour“workperiods”becausethatislikelytohavethebiggest“payoff”intermsofyourinvestmentmade.
getoverit >>droptheguilt,it’snotdoingyouanyfavors.Evenifit’sengrainedinyourDNA,stopfocusingonitandlisteningtothat“littlevoiceinsideyourhead.”Makechoicestosupportyourhealthevenifitfeelsuncomfortable.Likeanythingelse,themoreyoudoit,theeasieritwillbecome.
Jumpstart Your Semester Self-CareDay #2
Recognizing and working around common barriers.
#mcnairscholarstakecare
KEYQUESTION:
How do you want to feel?
Myintentionisthatyoubegin feeling:
• moreopen (likephysicallyopen) onceyoustartbeingsmarter withyourtime+strategizingyourcalendar
• moreopen tothepossibilityofputtingyourselffirst
• excitedtostartseeingresults!
Jumpstart Your Semester Self-CareDay #2
Recognizing and working around common barriers.
Day #2Take action!
#mcnairschola rstakecare
Jumpstart Your Semester Self-CareDay #2
Recognizing and working around common barriers.
Worksheet Two
Writedownallofthe“majoritems”youhavegoingonforyouthissemester.Separateouteachclassormajorproject.Includethingslikejobsandorganizations.Berealisticandtryto“guesstimate”howmuchtimeeachitemwilltakeonaweeklybasis.
Createan“IDEALweeklyflow”thatencompassesalloftheseitems.CreateabasicweeklycalendarusingExcelorGooglecalendar.Seemyexampleforreference.Theideahereistothinkaboutthe“mostperfect”weeklyschedulesoyoucanshootforit!
IMPORTANT>>Lookfor“pocketsoftime”youcanusetostartbuildingafoundationofself-carethissemester.CirclethesepocketsoftimeinRED!
Answerthisquestionashonestlyaspossible:doyouthink“feelingguilty”playsintoyourabilitytoprioritizeyourhealth?☐yes ☐no
Ifyes,whydoyouthinkthatis?
____________________________time
____________________________time
____________________________time
____________________________time
____________________________time
____________________________time
____________________________time
________________________time ____________________________time ____________________________time ____________________________time ____________________________time ____________________________time ____________________________time ____
#mcnairschola rstakecare
Jumpstart Your Semester Self-CareDay #2
Recognizing and working around common barriers.
Worksheet Two
Lynn’ssample“idealweeklyflow”
IwillemailyouaBLANKCOPYofthissample“weeklyschedule”foryourownuse.
Day #3Knowing yourself
andwhat you need.
#mcnairscholarstakecare
Takepause.
Iwantyoutostopforamomentandcloseyoureyes.Dropintoyourbodyandyourbreath.Don’ttrytochangeanything,justnotice.Noticehowyouarefeeling.Noticewhereyourmindgoes,butthenletanythoughtsthatcomeupgo.Noticehowyoufeelinyourbodyatthismoment.Maybeyou’refeelingprettyrelaxed.Maybeyou’reexperiencingsometensionorworry.Maybeyoufeeltight.Maybeyoufeelatease.
Justtakenoticeofwhereyouarerightnow.
Myquestionforyouishowoftendowereallydothatforourselves?
Takingamomenttosimply“getaread”onhowwe’refeelinginanyparticularmomentoftime.
Probablynottoooften.
Mostoftenwe’reprobablyjustmovingfromonethingtoanotherthroughoutourday,notpayingmuchattentiontohowwe’refeeling.We’vegotalotofthingstoaccomplishafterallandwhohastimeforthat?
Whenwebegintoprioritizeourhealth+well-being,oneofthefirststepsisstartingtonoticehowwearefeelinginrelationtothechoiceswearemakingabouthowwearespendingourtime.
Bystartingtocheck-inwithyourselfatdifferentpointsinyourday,youwillbeabletocollecttheinformationyouneedtostartmakingsmarterchoices aboutyourwork,aboutyourself-care,aboutyoumanageyourlife.
Jumpstart Your Semester Self-CareDay #3
Knowing yourself and what you need.
#mcnairscholarstakecare
Unlesswehaveafoundationalunderstandingofhowourbodyworks,underwhatcircumstancesitworksbest,wewon’thavethedatatomakeinformed+strategicdecisionsabouthowbesttoshapeourlife.
And createameaningfuldailyflow.
Takepauseexercise: atseveralpointsinyourday,simplystopandtakenoticeofhowyouarefeeling.
• Firstthinginthemorning• Latemorning• Midtolate afternoon• Beforegoingtosleep
Oneofthebestwaystoapproachthisistochooseadayinwhichyouaregoingtonoticehowyoufeel.
Youcansetareminderonyourphonetomakesureyoudon’tforget.
Isuggeststartingfirstthingwhenyouwakeup.Insteadofjustgoingfull-throttleatthetasksathand,takeamomenttojustbestill.Iwouldgetoutofyourbedforthis,butjustsit.Takenoticeofhowyouarefeeling,physicallyinsideyourbody,mentally,howyouarefeelingaboutyourday,andhoweverelseyouwishtoexaminethings.
Jumpstart Your Semester Self-CareDay #3
Knowing yourself and what you need.
#mcnairscholarstakecare
Mid-morning,perhapsbeforelunch,takeanotherfewminutestostopwhatyou’redoingandjustsitforafewmoments.Nowthatyou’ve“beeninmotion”foragoodwhile,howareyoufeelingnow?
Trynottohaveany“judgment”aboutwhatcomesupforyou,justtakenoticelikeyouaredoinganexperiment.
Pauseforthesamequickexercisemidtolate-afternoon.Seewhereyou’reatthen.Itdoesn’thavetotakelong.
Thepointisthatyouarepausinginamindfulwaytosimplytakenotice.
Youmightfindjottingdownafewnoteseachtimeyoudothistobehelpfulandtomakethisexerciseevenmore“real”foryou.
Doingthisoncemorebeforeyougotobedisideal.
Gettingmultiple“reads”onyour“status”canstarttoshowyouwhattimesofthedayyoufeelyourbestorthemostenergizedandclear-focused.
Youcanstarttoseehowcertainchoicesimpacthowyoufeel.Whetheryouate,whatyouate,howmuchsleepyougot,howmucharetryingtogetdone,whatyourstresslevelstendtobeatcertaintimesoftheday.
Jumpstart Your Semester Self-CareDay #3
Knowing yourself and what you need.
#mcnairscholarstakecare
Theideawiththis“takepause”exerciseistobecomemindfulabouthowyouarefeelingsothatyoucanbeststrategizeoptionsforbehaviorshifts,newhabitsanddecisionsabouthowyouscheduleyourtimeinrelationtothecommitmentsyouhavegoing.
Sincewearefocusingonthe“basics,”IwantyoutopayspecialattentiontotheEATSLEEPMOVE areasasyoustartnoticingmoreaboutyourself.
>>Howdocertainfoodsmakeyoufeel?Whataboutthetimeofdayyoueatthem?
>>Howdoyoufeelinthemorningwhenyou’vehadrestful+plentifulsleep?Whataboutwhenyouwereuplateworking?
>>Trydoingsomeexerciseifyouifyoudon’tregularlyandseehowyoufeelafterward.Doitforacoupleofdaysinarowandthentakenotice.Inparticular,noticehowyoufeelwhenyouareworkingandnoticeanydifferencesinyoursleepondaysyouexercisevs.daysyoudon’t.
Onlyyoucanfigureoutwhatyouneedandstartingtotakenoticeisthefirststep.
Jumpstart Your Semester Self-CareDay #3
Knowing yourself and what you need.
#mcnairscholarstakecare
KEYQUESTION:
How do you want to feel?
Myintentionisthatyoubegin feeling:
• morein-tunewithyourself >>evenifyouwon’tbeableto “magically”makeeverythingbetterinoneinstant,becomingobservantwillhelpyoumakebetterdecisionsaboutyourhealth,yourworkandyourtime
• morepresent >>bytakingpauseandjustnoticing,youaregoingtoautomaticallybecomemoremindfulwhichissomethingthatwilldefinitelytranslateintoallsortsofpositiveoutcomesinotherareasofyourlife
• moresmart(chuckle!),orrather,smarter >>inyourdecisionmakingbecauseyouwillsimply“knowbetter”
Jumpstart Your Semester Self-CareDay #3
Knowing yourself and what you need.
Day #3Take action!
#mcnairschola rstakecare
Jumpstart Your Semester Self-CareDay #3
Knowing yourself and what you need.
Worksheet Three
“Takingpause”
Pickadayanddothe“takepause”exercisewhereyousitforafewminutesandsimplynoticehowyou’refeeling.
Jotdownsomenoteseverytimeyoudotheexercise.
Starttomakeconnectionsbetweenyourdecisionsonhowyoumanageyourlifeandhowyoufeelthroughoutyourday.
Aftercompletingtheexercise writedownthreekeyobservationsyounoticed:
1.
2.
3.
Getreadytousethisvitalinformationinmakingbetter decisionsthatwillleadtoyoufeelinghealthierandworkingsmarter.
Day #4Developing a
self-care mindset.
#mcnairscholarstakecare
MaketakingcareofYOUapriority.
Thebestwaytothinkaboutdevelopingaself-caremindsetistoelevatethestatusofyourself-caretoPRIORITYSTATUS.
Likewetalkedabout,manyofushavebarrierswhenitcomestoputtingourselvesfirst,andthat’sokay.Thiscourseisintendedforyoutoatleast“tryonthenotion”ofstartingtoprioritizeyourself,especiallyyourhealth+wellness.
Therealkeyisexperimentation.
Onceyoustartseeinghowyoucanbecomemoreefficientandbetter atdoingmostotherthingsasaresultofyourself-careactions,it’sgoingtobecomea“nobrainer”thatyoumaketakingcareofyourselfsimplypartofwhatyoudoonadailybasis.
Keypoint >>
Takingcareofyourselfdoesn’thavetomeanblowingoffanentiredayofworksoyoucanspendthedayatthespa.Mostofusdon’thavethetimeormoneytodothat.Nowmaybesometimesyouneedtofigureoutawaytomakethathappen,butthat’snotreallywhatI’mtalkingabouthere.
Jumpstart Your Semester Self-CareDay #4
Developing a self-care mindset.
#mcnairscholarstakecare
Startsmall.
WhatI’mtalkingaboutittakingsmall,mindfulactionsthatsupportyourwellnesssothatyoucanbegintocreateastrongfoundationforyourselfinordertoreallyfeelgoodandthriveonadailybasis.
Startwithsmallthings:
• havingahealthysnackintheafternooninsteadofa sugarydrink• takinga10-minutewalkwhenyouarefeelingstressedout• takinganicebathandgoingtobedanhourearlierthanyounormallydo
Thingslikethis!
I’mheretoencourageyoutomakeself-careapriorityandbegincultivatingaself-caremindset.
I’msuperexcitedtoseewhatyoumightdiscoveraboutyourselfasaresultofthisnewmindset!
Jumpstart Your Semester Self-CareDay #4
Developing a self-care mindset.
#mcnairscholarstakecare
KEYQUESTION:
How do you want to feel?
Myintentionisthatyoubegin feeling:
• moreempowered tomakesmallchoicesthatsupportyourhealth>>goaheadandmakethechoicetoFEELGOODasonlyyoucan
• curious tostartexperimentingwithsmallchoices+habitsthatwillsupport yourmind+body
• excitedtostartseeingresults!
Jumpstart Your Semester Self-CareDay #4
Developing a self-care mindset.
Day #4Take action!
#mcnairschola rstakecare
Jumpstart Your Semester Self-CareDay #4
Developing a self-care mindset.
Worksheet Four
“Tryitout”
Selectadesignatedamountoftime,Irecommendatleastoneweek,andexperimentwithmakingself-careaPRIORITY.
Seewhatdecisionsyoumightmakeinresponsetothisnewperspective.
Startwithsmallactions.Noticehowyoufeel.
Takesometimeafterthisexperimentationtowritedownthingsyoumayhavenoticed,abouthoweasyordifficultitwastoinsertsomeoftheseself-careitems,howyoufeltabouttheprocessoverall,whetheryouweresurprisedtonoticecertainbenefits,ormaybeyoudidn’tnoticeanyrealdifference,reflectuponwhetheryouthinkyoucanstarttoprioritizeself-careintoyourdailyschedule.
Aftercompletingtheexercise writedownthreekeyobservationsyounoticed:
1.
2.
3.
Day #5Commit
andmake a plan!
#mcnairscholarstakecare
Scheduleyourself.
Here’smychallengeforyou: pickatleastONEself-carehabitthatyouarewillingtocommitto- ideallyeverysingleday - forthedurationofthesemesternomatterwhat.
Howdoesthatsound?
Areyouexcited?Doesitmakeyounervous?Doesyourmindrightawaygototheplacewhereitsays,“that’snoteven remotelypossible?”
Ifthat’sthecase,shutthatthoughtdown!Letitfloatrightonby.
WhatI’mproposingmaysoundlikeabigdeal,butifyouapproachitwithapositivemindset,itreallyisn’t.Youprobablyalreadyhaveagoodnumberofself-careactionsyoutakeonadailybasisthatyouknowhelpyoufeelyourbest.Youjustmightnothavethoughtabouttheminsuchadeliberateandmindfulwaybefore.Andmaybeyoutendtoletanumberofyourself-carehabitsgoassoonasthingsstartgettingbusyandmorestressfulasthesemestermovesalong.
WhatI’mproposingisputtingyourselfintothemixwhenitcomestoprioritizingeverythingyouhaveonyourplate.Andevenifyouneedtomakethat“sliceforjustyou”smalleratcertainpointsinthesemester,youarenolongergoingtoleteverything“gooutthewindow”whenitcomestotakingcareofyou.
Because,now,youhavemoreclarityonhowthesesmallhabitsanddailychoiceshelpsupport everythingelseyou’redoing.
Yourbaselineself-careactionsmakeeverythingbetter.
Jumpstart Your Semester Self-CareDay #5
Commit and make a plan!
#mcnairscholarstakecare
Approachthischallengelikeyouwouldanyother.Takeitseriously.Strategizeforsuccess.Butdon’tbeatyourselfupifit’snotperfect.Itdoesn’thavetobe.
Yousimplyneedtoputforwardtheeffortandtry.
Seewhatcomesup.Seehowthissemestermightbedifferentfromothersforyou.Experimentwithwhatworksinyourscheduleandmakeadjustmentsaccordingly.Themostimportantstepiscommittingtomakingyourselfmoreofapriorityinyourownlifeandseeingwhathappens.
Andliketheyalwayssay,ifyoudon’tputitonyourschedule,itdoesn’texist.It’snotgoingtohappen.Sothat’swhereourplanningcomesinagain.OnDay#2,youtookinventoryofallofthethingsyouhaveonyourplatethissemesterandyoucreatedan“ideal”weeklyschedule.Ialsoaskedyoutostartpinpointing“pocketsoftime”thatyoumightusetoinsertsomeself-carehabits.Pullup your“ideal”weeklyflowandseewhatyoufoundwithregardtotime.Decidewhichself-carehabitwouldbenefityouthemostthissemesterandoneyouarewillingtocommittoonadailybasis.
Somegoodideasinclude:
• meditating• drinkingenoughwater• eatingbreakfast• workingout• goingtosleepatthesametimeeachnight• hangingoutwithyourfriends• readingaleisurebookbeforebed• alwayscarryingnutritioussnackswithyou
Decidewhatisgoingtoworkandcreateyourplanofaction!
Jumpstart Your Semester Self-CareDay #5
Commit and make a plan!
#mcnairscholarstakecare
KEYQUESTION:
How do you want to feel?
Myintentionisthatyoubegin feeling:
• thatit’spossible tofindtimeinyour scheduletoprioritizeYOU
• thatit’spossible tobeconsistentwith atleastonesmall self-careactiononadailybasis
• thatit’spossible foryoutostartfeelingbetterasaresultoftakingaction!
Jumpstart Your Semester Self-CareDay #5
Commit and make a plan!
Day #5Take action!
#mcnairschola rstakecare
Jumpstart Your Semester Self-CareDay #5
Commit and make a plan!
Worksheet F ive
“Scheduleyourself.”
1. Pullupyour“idealweeklyflow”andrelishinthefactthatyou’vebeenabletopinpoint“pocketsoftime”withinwhichyoucaninsertatleastoneself-careactionyouarecommittingtothissemester.
2. Createanotherversionofyour“weeklyflow”thatincludesyourself-careactionprominentlyscheduledamongalloftheothertasksyouhave.
3. Feelfreetoreferencemyown“weeklyflow”samplewhichincludes:dailymeditation,alunchtimeworkoutanddedicatedtimewiththekidsandKen.
4. Printoutyour“weeklyflow”andpostitinaprominentplace.Ifyouhaveanelectroniccalendaryouuse,butsuretoinsertyourself-careactionhereaswell.Ifinditusefultohavethehardcopyversionreadilyvisibleforacontinuousreminderofmydailyintentions.
5. Makethings“real”bydeclaringyourintentionandpostingyourdailyself-caregoalinourFacebookgroup.Articulatingyourgoalhelpskeepyouaccountable!
FILLINTHEBLANK:Theself-careactionI’mcommittedtodoingonadailybasisforthisentiresemester is:
_____________________________________________________________.
Day #6Dealing with setbacks
andcreating momentum.
#mcnairscholarstakecare
Consistencyiskey.That’sthebottomline.Butlifehappensandweneedtogoeasyonourselveswhenitdoes.Another“key,”however,isnotlettingyourselfgetsoderailedthatyougiveupentirelyonyourself-careendeavor.
Asa“recoveringperfectionist”myself,Ithinkalotofpeopletendtobe“allornothing”whenitcomestodevelopingcertainhabits,especiallyonesweknowaregoodforus.IknowIcangetprettybummedorevenpissedwhenIdon’tdosomethingIsayI’mgoingtodo.Itcanbeveryfrustratingforsure!
Setbackshappen.Simplyacknowledgethem+movebacktoyourintentions.
WhatI’msuggestingissimilartoourapproachwithmeditation.Ideally,youwantacalmmindwhenyouaremeditating.Butyourmindtendstodoit’sownthingandthat’srarelythecase.Sowhatdoyoudo?Yousimplyobservethethoughtsthatcomeupandcomebacktoyourbreath.Youjustkeepfocusingonyourbreathandyouletthoserandomthoughtsfloatonby.
That’swhatI’msuggestingyoudowhenyouhaveoneofthosedayswhenallyour“goodhabits”gooutthewindow.Ithappens.It’sokay!Thekeyisthatyoudon’tallowtoomuchtimetopassbeforeyoushiftbackintothosehabitsthatyouknowcansustainyouinthetoughtimes.
Don’tevenstartthinking“thisorthat”abouthowyoudidn’tfollowthrough,oryoufailed,oryou’renotgoodenoughorthischallengeisn’tforyou.Don’tevengothere!
Instead,getrightbackontrack,doingyoursmalldailyactionsandyou’llfindyou’llbeabletoquicklyrecover.Don’tjudge,justgentlyshiftbackintothings.
Jumpstart Your Semester Self-CareDay #6
Dealing with setbacks and creating momentum.
#mcnairscholarstakecare
“Buildingmomentum”
Takingadvantageofmomentumyoubuildisalsokey.Themoreyoudosomethingtheeasieritgets,soyouwanttobuildonthatprogressonedayatatime.
I’llusemyselfasanexamplewhenitcomestosugar,whichissomethingIdefinitelyneedtoworkonreducing.WhenIachievea“stretchofdays”inwhichIdon’tpartakeinwhatIliketocall“bigticketitems”suchasOreocookies,icecream,cake,youknowthe“biggies”…Istarttofeelthebenefitsofreducedsugarintake.ThenIeatsomethingsupersugaryandI’mquicklyremindedofwhyI’mdoingwhatI’mdoing.BecauseIdon’twanttofeelshitty!WhenI“breakthechain,”Isimplyobservehowitmakesmefeelandthenstartbuildingthechainagain.
GetyourselfaTOOLfortrackingyourhabits.
Somanytoolsouttheretohelpsupportourefforts!IliketouseanappcalledHabitStreak.RightnowI’mtrackingthreeprimaryself-carehabitsincluding:dailymeditation,doingsomethingextratobuildmy“core”suchasaTabataofforearmplankandaTabataofcrowpose,and beingmorepresent+mindfulwhenI’mwithmykidsandKen.Withallofthedistractionsgoingon,Ifindit’shardtospendqualitytimewithmyfamilysothisisdefinitelyanareathatIamworkingtoimprove.
WhenIseethatIhavea“stringofdays”goinginmyapp,Ifeelempoweredtokeepitgoing.Idon’tbeatmyselfupifIfail,butIknowthatIcandobetter.Seeingthe“physicalmanifestation”ofmyprogressdefinitelyhelpskeepmyontrack,aswellassharingmyprogresswithothers,especiallyotherswithasimilarmindsetandgoals.
And,that’swhatourmarvelousMcNaircommunityisfor,sotakeadvantage!
Jumpstart Your Semester Self-CareDay #6
Dealing with setbacks and creating momentum.
#mcnairscholarstakecare
KEYQUESTION:
How do you want to feel?
Myintentionisthatyoubegin feeling:
• gentlewithyourself whenthingsdon’tgoexactlyasplanned
• empowered tobuilduponthesuccess youdoachieve
• excitedtoshareyour progresswithothers!
Jumpstart Your Semester Self-CareDay #6
Dealing with setbacks and creating momentum.
Day #6Take action!
#mcnairschola rstakecare
Jumpstart Your Semester Self-CareDay #6
Dealing with setbacks and creating momentum.
Worksheet Six
“Onedayatatime.”
1. Selectatrackingtoolthatwillhelpaidyoukeepingtrackofyourdailyhabit.IrecommenddownloadingHabitStreakonyourphoneandIwillalsoemailyouahardcopy“tracker”incasethatismoreyourspeed.Youcanalsosimplyuseyourcalendarandmarkan“X”onthedaysyouachieveyourgoal.
2. Findan“accountabilitypartner”inourFacebookgroupthatyoucancheckinwithondailyorweeklybasisregardingyourprogress.Whenyouarticulateyourgoalsandmakethemknown,youaremorelikelytosticktothem,evenifyouexperiencetemporarysetbacks.
3. Rewardyourselfeachweekwithalittlesomething.Eachweekthatyoutakebettercareofyourself,youarebuildingafoundationofwellnessthatwillcontinuetoserveyoufarbeyondthesemester’send.
Celebrateyourmilestonesandknowthatwewillallbecelebratingoursignificantaccomplishmentscometheendofthesemester!
Day #7Sharing
the secret.
#mcnairscholarstakecare
“Shareandsupport”
Perhapsoneofthemostsignificant“keystosuccess”issharingyourprogress+accomplishmentswithothers.Drawinguponthesupportofotherand offeringyoursupporttoothersiswhatmakesthisendeavorevenmorespecial.
Wehavethebenefitofalreadyhavingastrongcommunityofindividualsdedicatedtofurtheringthemselvesthroughhighereducationandmakingadifferencethroughtheirvoiceandtheirwork.
ForgingconnectionsamongourcommunityisahugeopportunityforeachofusandsomethingthatI’mparticularlypassionateaboutfostering.
Feelingpartofsomething“largerthanourselves”canhelpkeepusstayfocusedonourgoalswhenthingsgettough.Havingotherstoturntoduringthosepointsinthesemestercanhelpgetusthrough.And,providingsupport+helpingotherswhentheyneedit,Iwouldarguethat’soneofthebestpartsofthiswholegig!
Ifyoutendtobemoreofanintrovert(whichIdefinitelyam!),Iencourageyou toexplorereachingout+makingtheseconnections,evenifitdoesn’tfeelthemost“natural”toyou.Ifyougiveitachance,Ithinkyouwillbesurprisedatwhatcomes.
Beingarolemodel
Theotherpartofthisequationisbeingarolemodelforotherswhomightbeinyoursphere. Youdemonstratingwhatispossible isboundtoinspireotherstodosomeexperimentationwiththeirownself-careandmakingbetterchoiceswhenitcomestotakingcareofthemselves. BONUS!
Jumpstart Your Semester Self-CareDay #7
Sharing the secret.
#mcnairscholarstakecare
KEYQUESTION:
How do you want to feel?
Myintentionisthatyoubegin feeling:
• open toconnectingwithothersandforgingnewrelationshipsthatwillhelpsustainyou
• willing toshareyourexperiences;youneverknowwhenyourstoryorexperiencewillreallyresonate+inspiresomeoneelse
• proud tobetakingthisstepthissemestertoELEVATEYOURSELFandexperimentwithwhat’spossible!
Jumpstart Your Semester Self-CareDay #7
Sharing the secret.
Day #7Take action!
#mcnairschola rstakecare
Jumpstart Your Semester Self-CareDay #7
Sharing the secret.
Worksheet Seven
“Bearolemodelforothers”
1. Bearolemodelforothers+showwhatispossible!
2. Ifwe’regoingtochangethefaceoftheacademy,thenit’suptoustoshowthatputtingourneedsfirstdoesn’thavetomeandoinglessordoingworkthatissub-par.Itmeansthatwevalueourselvesenoughtoknowourselveswellenoughtoknowwhatweneedtothrive. Soit’sreallyaboutdoingbetterworkoverallandinthelong-term.AND,feelinggoodalongtheway!Iencourageyoutostarthavingthiskindofconversationwithothersandseewhattheythink.Bealeaderandsharewhatyouarefindingtobetrueforyourself.Helpingotherstomakeshiftsintheirthinkingishowweaffectchange.
3. AsMcNairscholars,youhavethepowertomakethesechoices andberolemodelsforothers.Gorockitoutthissemester,shareyourprogressalongtheway,andlikeIsaid,I’mlookingforwardtocelebratingYOURSUCCESS!
Andremember…
HowI want you to feel.
1. IN-TUNE with what your mind + body need to function at their best
2. EMPOWERED to make choices to support your health
3. LESS STRESSED + MORE FOCUSED because of your self-care habits
4. CAPABLE of dealing with any challenges that come up
5. SUPER SUCCESSFUL because you are feeling good + doing awesome work this semester.
Make it happen!
#mcnairscholarstakecare
You are now ready to tackle this semester
with strength and clarity knowing you are going to
take care of yourself so that you can
do your best work!K eep us posted!
Lynn xo
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