Planning a Daily Routine for Self-Compassion and Self-Improvement
This feature of the website and linked pages are still under construction. You are invited to use what is already available.
Please use this self-improvement resource from James Fitzgerald Therapy and Strengthening Your Conscious Self Health & Wellness Program. Please scroll down to review how these activities can be made part of your daily routine, if you choose. Take a moment to review the introduction page for important information, waivers of liability, and disclaimers. Continuing your use of this website confirms your informed consent and that you understand the terms of use. Take a moment to review the critical analysis of some of the exclusionist elements of self-care and wellness, and the negative effects of toxic positivity, and how my use of more inclusive language and ideas on this platform are necessary for my clients and website visitors.
Table of Contents
- Introduction
- Critical Analysis / Positive Psychology
- Routine Daily Self Compassion
- Pleasant Activities
- Guided Meditations
- Books & Workbooks
- Videos
- Inspirational Quotes
- Just for Today (Narcotics Anonymous)
- Daily Reflection (Alcoholics Anonymous)
- Reflection and Journal Prompts
- Reading Educational Articles
- Cognitive Distortions
- Cognitive Biases
- Logical Fallacies
- Executive Functioning
Introduction
The purpose of this ‘Daily Maintenance’ planning guide is to provide you, the reader, with the tools you can use to design your own daily plan of self care and self improvement. Continuing to use this tool can help you learn why self-compassion is so important to overall health and wellness. The information can help you formulate – and be part of – a health and wellness plan and a daily self care practice. Mary Ellen Copeland calls it “Daily Maintenance” in her Wellness Recovery Action Plan program and books. Research shows that self care plays an important role in our overall health and wellness. The mental, physical, emotional, spiritual, and social health domains all impact each other. As a result, our overall health and wellness is affected by the different life domains.
Positive Psychology
Any discussion of about health and wellness should also include a conversation about the very real challenges, barriers, and limitations of therapy, coaching, self-improvement, self-help, and self-care. Positive Psychology and Strengths Based approaches have positive benefits, limitations, barriers, and sometimes negative consequences and unwanted outcomes. I would like to address these concerns before presenting any of the other information in this feature of the website.
Daily Routine – Self Compassion Practice:
You can start using this routine, in whole, or in part, as part of your own routine or program. You can eliminate some, or add some activities. I encourage you to review it, reflect on it, and are welcome to contact me with questions, comments, or concerns. If you’re not sure where to start, you can complete the self-care questionnaire to determine which areas are adequate and which areas need attention.
Please keep in mind, I do my best to be as inclusive as I can, remember, if you have any barriers in the health and wellness domains of your life, concentrate self compassion in other areas, and if you have several barriers in every domain of health and wellness in your life, it is entirely possible you would want to seek professional, government, medical, and social assistance that is beyond the scope of this platform, and I encourage you to seek a higher level of care.
Pleasant Activities
Making time to review and possibly engage in any of the activities listed here has many health benefits. I would like to remind you, the visitor or client, that these activities are recommendations only and educational in nature, your opportunity to practice any of these is based on many variables, internal and external barriers, and social, cultural, and financial factors. Please use whatever ones resonate with your uniques abilities, strengths, and capacity.
Guided Meditations
Engaging in the practice meditation has many health benefits. I would like to remind you, the visitor or client, that these activities are recommendations only and educational in nature, your opportunity to practice any of these is based on many variables, internal and external barriers, and social, cultural, and financial factors. Please use whatever ones resonate with your uniques abilities, strengths, and capacity.
Books | Workbooks
Making time in your daily routine to read a book, of any genre, or style has many benefits, including: improved memory retention and recall; increased vocabulary; enhanced understanding of the world; improved critical thinking skills; reduced anxiety symptoms and stress resilience; improved sleep quality; increased empathy; improved communication skills; and increased creativity. Please note, I could never assume or know that you, the visitor or client, would have a reading level or intellectual ability that matched with the content of any books or workbooks that I have listed on this site. Please remember that this activity is merely a suggestion.
Recommended Videos
Making time to watch educational videos about health and wellness topics has many benefits. There are opposing and contradicting opinions and research available whether reading or watching videos is more beneficial.
The benefits of watching videos as opposed to reading books include: reading is an active activity; watching videos is a passive activity; reading presents more objective and descriptive information; watching videos mostly presents subjective information but is more efficient and convenient; reading gives the reader the power to control the pace of their reading; watching videos dictates the pace of watching (and even understanding) which can be too slow or too fast for the reader; videos provide a highly visual experience, which can be very helpful for introducing difficult topics to learners; reading, on the other hand, may not be as effective in this regard. Videos can be used to simplify complex topics in a way that is easy to understand.
Inspirational Quotes
Making time to read an inspirational quote has many benefits. When you are feeling down or unmotivated, reading inspirational quotes can help to give you a boost of motivation. They can remind you of your goals and why you are working so hard to achieve them. Sometimes, we get so caught up in our own problems that we forget to see the good in the world. Reading inspirational quotes can help you to see the world in a new light and to appreciate the good things in your life. Inspirational quotes can help you to develop a positive attitude. A positive attitude is essential for success. Reading inspirational quotes can help you to develop a positive attitude and to see the good in every situation. Inspirational quotes can help you to connect with others. Inspirational quotes can be a great way to connect with other people who share your values and goals. Sharing inspirational quotes with others can help to build relationships and to create a sense of community. Here are a few quotes you might like.
“Wellness is the complete integration of body, mind, and spirit, the realization that everything we do, think, feel, and believe has an effect on our state of wellbeing.” – Greg Anderson
“The only way to do great work is to love what you do.” – Steve Jobs
“The best and most beautiful things in the world cannot be seen or even touched – they must be felt with the heart.” – Helen Keller
“The only limit to our realization of tomorrow will be our doubts of today.” – Franklin D. Roosevelt
“It’s not how much you have, but how much you enjoy, that makes happiness.” – Charles Spurgeon
“The greatest glory in living lies not in never falling, but in rising every time we fall.” – Nelson Mandela
I hope these quotes inspire you to live your best life.
Just for Today Meditation
Making time to read the daily reflection and affirmation meditation from Narcotics Anonymous has many positive benefits.
You can read why I believe that here
“I will let down my personal walls and reach out to others. I will allow my heart the freedom to love and be loved.” Narcotics Anonymous
Source: NA World Services
ALCOHOLICS ANONYMOUS – DAILY REFLECTION
Making time to read the daily reflection from Alcoholics Anonymous has positive benefits. The daily reflection from AA can be a valuable tool for people who are struggling with mental health and alcoholism recovery. It can provide a sense of community, offer hope, provide guidance, promote self-reflection, and encourage spiritual growth.
“We found the Great Reality deep down within us. In the last analysis it is only there that He may be found. . . search diligently within yourself. . . . With this attitude you cannot fail. The consciousness of your belief is sure to come to you.” Alcoholics Anonymous
It was out of the depths of loneliness, depression and despair that I sought the help of A.A. As I recovered and began to face the emptiness and ruin of my life, I began to open myself to the possibility of the healing that recovery offers through the A.A. program. By coming to meetings, staying sober, and taking the Steps, I had the opportunity to listen with increasing attentiveness to the depths of my soul. Daily I waited, in hope and gratitude, for that sure belief and steadfast love I had longed for in my life. In this process, I met my God, as I understand Him.
Source: AA World Services
DAILY REFLECTION QUESTIONS
Making time to reflect on the prompts and journal your thoughts and feelings has positive benefits. Reflective journaling from a positive psychology perspective can provide health benefits to individuals who read a journaling prompt and write about the topic in a number of ways. It can help people to identify and understand their strengths and resources. Reflective journaling can help people to develop a more positive outlook on life. When people focus on the positive aspects of their lives, they are more likely to experience happiness, gratitude, and other positive emotions. It can help people to set and achieve goals. When people take the time to reflect on their goals, they are more likely to be clear about what they want to achieve and to develop a plan for how to get there. This can lead to a sense of accomplishment and satisfaction. Reflective journaling can help people to cope with stress and difficult emotions. When people write about their thoughts and feelings, they are able to process them in a healthy way. This can help to reduce stress, anxiety, and depression. Finally, reflective journaling can simply be a relaxing and enjoyable activity. When people take the time to write about their thoughts and experiences, they can get in touch with their inner selves and gain a deeper understanding of who they are. This can be a rewarding and enriching experience that can lead to a number of health benefits.
“What opportunities exist in this moment?” Grateful Living
RECOMMENDED ARTICLES
Making time to read online articles has many benefits. The topics and reliability of the information is important. Here are some trusted sources I have found to be reliable, accurate, in some cases medically reviewed, and peer reviewed.
Psychology Today | Good Therapy | Positive Psychology | Mindful | Verywell Mind
Academy of Nutrition and Dietetics | Life and Health Network | Science Daily | Anthropocene | Neuroscience News
COGNITIVE DISTORTIONS
You’re invited to review the list of cognitive distortions, and pick one to learn about. Taking time out today and noticing when you are having automatic negative thoughts and cognitive distortions; practicing challenging the thoughts and cognitively restructuring your thinking patterns.
COGNITIVE BIASES
You’re invited to review the list of cognitive biases, and pick one to learn about. Taking time out today and noticing when you are making a decision based on a cognitive bias; practicing challenging the bias using logical decision making skills.
LOGICAL FALLACIES
You’re invited to review the list of logical fallacies, and pick one to learn about. Taking time out today and noticing when you are making an argument using a logical fallacy; practicing making your argument using persuasive, logic, critical thinking, and reasoning skills.
EXECUTIVE FUNCTIONING
You’re invited to review the material on executive functioning, and pick one skill to learn about. Taking time out today and noticing when you are experiencing executive dysfunctioning; practicing mindfulness in the moment and using a life skill, emotion regulation, distress tolerance, or interpersonal effectiveness skill.
EMOTIONS
You’re invited to review the list of emotions, and pick one to learn about. Taking time out today and noticing when you are reacting to an emotional and somatic experience (internally or externally); practicing mindfulness in the moment and using an emotional regulation, distress tolerance, or interpersonal effectiveness skill.
VIRTUES
You’re invited to review the list of virtues, and pick one or more to learn about. Taking time out today to practice that virtue, and noticing when your behaviors, decisions, and actions are not aligned with your values, beliefs, and virtues, and making the changes you believe are necessary to lead a mor satisfied life, using the skills you are learning. It is important to remember that even though there may seem to be religious, spiritual, or cultural overtones and themes, the virtues can be applied to secular life and living. I have no hidden agenda other than the one to compassionately help you along this journey of self improvement and self actualization.
CHARACTER STRENGTHS (POSITIVE PSYCHOLOGY)
You’re welcome to review the list of character strengths, and pick one to learn about. Reflecting on the strength as it relates to your values and beliefs. Attempting to practice and embody the character strength you are reviewing. It is important to remember that even though there may seem to be religious, spiritual, or cultural overtones and themes, the character strengths and virtues from positive psychology can be applied to secular life and living. I have no hidden agenda other than the one to compassionately help you along this journey of self improvement and self actualization.
COPING SKILLS
I encourage you to review the lists of coping skills, grounding techniques, and activities; you’re welcome to pick one or more to learn about. Reflecting on the skills as they apply to your daily life, and attempting to practice them on a daily basis. Many of these are retrieved from the Wiley Psychotherapy Treatment Planner series of Homework Planners. Other skills are retrieved from the sources listed below.
ACCEPTANCE & COMMITMENT SKILLS
I encourage you to review the lists of coping skills, grounding techniques, and activities; you’re welcome to pick one or more to learn about. Reflecting on the skills as they apply to your daily life, and attempting to practice them on a daily basis.
CBT SKILLS
I encourage you to review the lists of coping skills, grounding techniques, and activities; you’re welcome to pick one or more to learn about. Reflecting on the skills as they apply to your daily life, and attempting to practice them on a daily basis.
DBT SKILLS TRAINING
Dialectical behavior therapy (DBT) is a type of psychotherapy that is designed to help people manage intense emotions, improve relationships, and develop healthy coping mechanisms. DBT was originally developed to treat borderline personality disorder (BPD), but it has since been shown to be effective for a variety of other mental health conditions, including depression, anxiety, and eating disorders. I encourage you to review the lists of coping skills, grounding techniques, and activities; you’re welcome to pick one or more to learn about. Reflecting on the skills as they apply to your daily life, and attempting to practice them on a daily basis can help you to become more aware of your thoughts, feelings, and behaviors. This can help you to understand why you do the things you do and to make more effective choices.
SEEKING SAFETY THERAPY
I encourage you to review the lists of safe coping skills, you’re welcome to pick one or more to learn about. I would also caution you to use them during your work with, or after you have started working with, a mental health professional who practices both mental health and addiction counseling, and has had training and supervision in seeking safety and trauma informed therapy.
SOMATIC EXPERIENCING THERAPY
I encourage you to review the lists of somatic experiencing skills and tools, you’re welcome to pick one or more to learn about. I would also caution you to use them during your work with, or after you have started working with, a mental health professional who practices somatic experiencing psychotherapy and has had training and supervision in trauma informed therapy.
SENSORIMOTOR PSYCHOTHERAPY
I encourage you to review the lists of sensorimotor tools, you’re welcome to pick one or more to learn about. I would also caution you to use them, during your work with, or after you have started working with, a mental health professional who practices sensorimotor psychotherapy and has had training and supervision in its use.
POLYVAGAL THEORY
I encourage you to review the lists of polyvagal theory interventions and tools, you’re welcome to pick one or more to learn about. I would also caution you to use them during your work with, or after you have started working with, a mental health professional who practices ployvagal theory informed psychotherapy and has had training and supervision in trauma informed therapy.
WRAP Wellness Recovery Action Plan:
You can start using this program, by developing your daily maintenance plan, and wellness toolbox. You are free to then continue developing the rest of a WRAP, in whole, or in part, as part of your own routine or program. You can eliminate some, or add some activities. I encourage you to review it, reflect on it, and are welcome to contact me with questions, comments, or concerns.
Sources
Resource Websites with Worksheets of Coping Skills:
Positive Psychology
Psychology Tools
Therapist Aid
Psych Point