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Action Planning for Prevention and Recovery
A Self-Help Guide
Daily Maintenance Plan
On the first tab write “Daily Maintenance Plan.” If you haven’t already
done so, insert it in the binder along with several sheets of paper.
Feeling Well
On the first page, describe yourself when you are feeling all right. If
you can’t remember, or don’t know how you feel when you are
well, describe how you would like to feel. Make it easy. Make a list.
Some descriptive words that others have used include: bright, talkative,
outgoing, energetic, humorous, reasonable, argumentative. Now when you
aren’t feeling very well you can refer back to how you want to feel.
Dreams and Goals
Some people use their plans to make a list of their dreams and goals,
too. If you think you would find it helpful, make a list of goals you
could work toward. You can write down far-fetched goals or more easily
achievable ones. It is really helpful to remember your goals and dreams
so you always have something to look forward to. Then, you can identify
steps to take to achieve them and incorporate these small steps into your
daily maintenance plan.
Daily List
On the next pages, describe those things you need to do every day to maintain
your wellness. Use your Wellness Toolbox for ideas. Writing these things
down and reminding yourself daily to do them is an important step toward
wellness. When you start to feel “out of sorts,” you can often
trace it back to “not doing” something on this list. Make sure
you don’t put so many things on this list that you couldn’t
possibly do them all. Remember, this is a list of things you must do,
not things you would choose to do. Following is a sample daily maintenance
list—
- eat three healthy meals and three healthy snacks that include whole grain foods, vegetables, and smaller portions of protein
- drink at least six 8-ounce glasses of water
- get exposure to outdoor light for at least 30 minutes
- take medications and vitamin supplements
- have 20 minutes of relaxation or meditation time or write in my journal for at least
15 minutes
- spend at least half an hour enjoying a fun, affirming, and/or creative activity
- check in with my partner for at least 10 minutes
- check in with myself: “how am I doing physically, emotionally, spiritually?”
- go to work if it’s a workday
Reminder List
On the next page, make a reminder list for yourself of things you might
need to do. Check the list each day to ensure that you do those things
that you need to do sometimes to keep yourself well. You’ll avoid
a lot of the stress that comes from forgetting occasional but important
tasks. Write “Do I Need To?” at the top of this page and then
list things such as—
- set up an appointment with one of my health care professionals
- spend time with a good friend or be in touch with my family
- do peer counseling
- do some housework
- buy groceries
- do the laundry
- have some personal time
- plan something fun for the evening or weekend
- write some letters
- go to support group
That’s the first
section of the book. Cross out items if they stop working for you, and
add new items as you think of them. You even can tear out whole pages
and write some new ones. You will be surprised how much better you will
feel after just taking these positive steps on your own behalf.
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