Daily Maintenance Planning
Self Compassion | Self-Improvement
CONTENTS
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.
- Introduction
- Guided Meditations
- Books & Workbooks
- Videos
- Inspirational Quotes
- Just for Today (Narcotics Anonymous)
- Reflection and Journal Prompts
- Reading Educational Articles
- Pleasant Activities
- Cognitive Distortions
- Cognitive Biases
- Logical Fallacies
- Emotions
- Virtues
- Character Strengths
- Coping Skills
- Somatic Therapy
- Sensorimotor Psychotherapy
- Polyvagal Theory
- Routine Daily Self Care
- Wellness Recovery Action Plan
BOOKS | WORKBOOKS
Making time in your daily routine to read a book, of any genre, or style.
RECOMMENDED VIDEOS
Making time to watch educational videos about health and wellness topics.
INSPIRATIONAL QUOTES
Making time to read an inspirational quote.
“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
NARCOTICS ANONYMOUS – JUST FOR TODAY
Making time to read the daily reflection from Narcotics Anonymous.
“Though I may be feeling low, I don’t need to tear someone down to build myself up. Today, I will replace my negative sense of self with a positive concern for others. I will build, not destroy.” Narcotics Anonymous
Source: NA World Services
DAILY REFLECTION QUESTIONS
Making time to reflect on the prompts and journal your thoughts and feelings.
“When has someone given me the right kind of help just when I needed it?” Grateful Living
Daily Reflection Question | Word for the Day
Source: www.grateful.org
RECOMMENDED ARTICLES
Making time to read online Health & Wellness articles for the general public and Helping Professionals
Psychology Today | Good Therapy | Positive Psychology | Mindful | Verywell Mind
Academy of Nutrition and Dietetics | Life and Health Network | Science Daily | Anthropocene | Neuroscience News
PLEASANT ACTIVITIES
Making time to review and possibly engage in any of the activities listed.
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.
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 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.
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.
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.
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 TOOLS
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.
Sample Routine – Daily Self Care 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.
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.