Total Wellness Outline

Day 33 – February 2, 2010

The Total Wellness Outline

I don't know how it came up exactly. I guess I could check my email to find out. I was talking to Beckie on a particularly bad day where everything seemed to be horrible and depressing. We talked about what would make me happy in life, what I could do to improve it. I came up with an outline. I guess it's a list of goals, things I want to achieve. These achievements each would assist me in my pursuit for happiness. Some of them are habits that I have to get into. Some are much more difficult than others. All of them are in my control and absolutely possible. I just have to work at them all. But even just achieving one will help me achieve the others through the web of interconnectedness.

So this is the outline that I came up with. It's not set in stone. It's not gospel. It's just an outline of what I want to do with my life and how I can achieve it. I plan on taking it one day at a time, one step at a time. I will turn my life around and I will be happy. I know I can do it.

I.PHYSICAL
A.NUTRITIONAL
1.Eat Nutritious Whole Foods
2.Eat at least 5 Fruits and/or Vegetables a day
3.Drink at least 2 liters of Water a day
4.Eat breakfast every morning
5.Cook food at home
6.Eat only at the dining room table
B.SLEEP
1.Sleep 8-9 hours a night
2.Create and maintain a consistent sleep schedule of waking up early
3.Only sleep in bed and not do other things
C.EXERCISE
1.Exercise 30 minutes twice a day
2.Wear pedometer at all times to achieve goal of 10,000 steps per day
3.Slowly incorporate strength training into regular workout
4.Practice Yoga, Tai Chi or other mindful physical activity regularly
5.Incorporate stretching and flexibility training
D.MEDICAL
1.Go to the Doctor regularly
2.Go to the Dentist regularly
3.Find a Urologist and/or Oncologist for regular x-rays
4.Get Medical insurance
E.ENVIRONMENTAL
1.Organize Space
a.Determine a place for everything and put it there.
b.Regularly sort through clothing and items and get rid of things I don't want
2.Cleaning
a.Specify a cleaning schedule and follow it
b.Keep bedroom clean and tidy up every day once it is clean
c.Keep bathroom clean and thoroughly clean once a week
d.Keep car clean and remove all items that shouldn't remain in the car every day
II.MENTAL
A.EMOTIONAL
1.Relieve Anxiety & Depression
a.Regularly Talk to a Counselor
b.Create and Maintain a Schedule
c.Acknowledge positive achievements everyday
d.Identify and Refute Automatic Thoughts
e.Meditate 15 Minutes a day
2.Improve Self-Esteem
a.Regularly Talk to a Counselor
b.Engage in Positive Self-Talk
c.Identify what I want to change about myself and why
3.Become More Mindful & Present
a.Identify what I am grateful for everyday
b.Practice Mindfulness techniques
B.RELATIONSHIPS
1.Create & Maintain Relationships
a.Find and create meaningful relationships with people
b.Maintain important relationships with people as much as possible
2.Be Assertive
a.Communicate my thoughts and feelings clearly and confidently
b.Communicate using I statements
c.Assert thoughts, ideas, opinions and feelings when they occur and not repress them
3.Get a Boyfriend (Someday)
C.OCCUPATIONAL
1.Career
a.Find a Job
i Research possible job leads and ideas
ii Create & Maintain my Resume
iii Mail at least 5 Resumes a day
iv Network by asking people about jobs and opportunities
2.Creativity
a.Participate frequently in creative projects
b.Write often just for fun to express creativity
D.RECREATIONAL
1.Read more books that I like for fun
2.Only watch TV and movies that I really am interested in, avoid the rest
3.Find and identify media that I am very interested in
4.Enjoy creative outlets
5.Listen to music more often while doing other activities