Self-Care Plan: Eliminate, Modify, Add

8:56 AM Jackie Mart 0 Comments

Here is a quick, simple strategy to use when creating a self-care (self-love) plan to modify your behavior to improve your health and well-being:

1. Grab a sheet of paper and draw three columns. Label them, "Eliminate," "Modify," and "Add." 
2. In the "Eliminate" column write the behaviors you are committing to stopping completely. 
3. In the "Modify" column list the behaviors you will modify, and state specifically how you intend to adjust them. 
4. In the "Add" column prescribe yourself some behaviors that will nourish your mind, body, and spirit! 

Here is an example: 

Delete Facebook, Instagram,  or other time-sucking and mind-numbing apps on my phone
No electronics at least one hour before bed. Be in bed by 10:00 PM every night
Call a family member each week to catch up
Night time snacking
Kitchen closed after 7:00 PM
Exercise 3-4 times each week

Spend time outside in nature every day (lake, walking, hiking, biking, etc)
Sugar and caffeine for at least 21 days
Make plans with a non-toxic friend at least once a week
Drink fresh green juice four times a week
Complaining/worrying about money and things out of my control
Commit to a cash-only budget of $100 each week for non-essential spending
Write in my gratitude journal every night before bed

I would love to hear your feedback if you create a plan! 

Source: Expectation Hangover by Christine Hassler

Copyright, 2017, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.

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