Here's an example:
This is my Have to Take Care of Myself schedule. It is now blank.
The HAVE-TO
The HAVE-TO is that ‘I have to take care of myself 24/7 and not let my 🔴 or other problems interfere with me being able to manage my day. That goal may seem like an impossibility—even if you were responsible only for yourself. And if you are a caregiver (parent, spouse, partner, etc.), there may be other obligations that need to be met on a regular basis before you can even ‘THINK’ of involving yourself in a HAVE-TO schedule (which initially may seem very selfish).
If you are also working outside the home, full-time or part-time, then there are other obligations that HAVE-TO be met. But keeping the goal of ‘I have to take care of myself’ as close to the top of the list as you can will help you better monitor and control your🔴.
Scheduling your day (24/7)
In spite of good intentions to ‘take care of ourselves' and adhere to a daily routine to keep our 🔴 controlled, this can be a very DIFFICULT task to accomplish.
Many people will have challenges finding the time—to exercise—to take a break—or to use their ‘ammunition (heat, TENS, etc.) until they have free time, which may really mean—not until the end of the day or before they go to sleep.
And when or IF they finally have the time, it is likely that they will be too tired, or too uncomfortable to do anything—besides go to sleep (or try to go to sleep).
If your goal is REALLY ‘to take care of myself’ and keep those 🔴 problems controlled, then learning how to plan your day will become another important ‘exercise’.
1.
This is my Have to take Care of Myself schedule.
It is now blank. Use the arrows on the right to toggle up and down.
2.
Write in your scheduled commitments including prescription medication that you take regularly ; appointments, work and volunteer times.
Ensure that you also note the travel time.
For example, if you have an appointment at 2 p.m., it may take you 30 minutes to get there, 30 minutes to get back, and you may have to wait a few minutes, or longer for that appointment. So, the 1-hour appointment is really a minimum of 2 ½ hours. (ouch! my back hurts from all the sitting and waiting)
3.
Your Modified Schedule
Now write ON your schedule what you will do throughout the day to try as best possible to keep your 🔴 problems better controlled (your ammunition, tools, rest/relaxation breaks, meditation, exercise, etc.)
4.
Your New Have-To-Schedule
Do not write in any task other than the HAVE-TOs. Grocery shopping, cleaning the house, doing the laundry, cutting the grass, will wait.
If you did all these other tasks before your planned daily schedule, it is likely that you would not have the time to really ‘take care of yourself’.
Having a plan (a schedule) will ensure that over time you will be able to get involved in other ‘enjoyable’ tasks and activities’.
It is a very challenging exercise and one that needs a lot of PRACTICE.
