With Lynn Curry · 1. learning what self-care is + why it’s important 2. recognizing common barriers + creating “workarounds" in response 3. getting to know yourself + what you

Eat Sleep Move � McNair-Style

Jumpstart Your Semester Self-Care

With Lynn Curry

W O R K B O O K

Table of ContentsJumpstart Overview Page 4

Day #1 Page 7

Worksheet One Page 15

Day #2 Page 16

Worksheet Two Page 23

Day #3 Page 25

Worksheet Three Page 32

Day #4 Page 33

Worksheet Four Page 38

Day #5 Page 39

Worksheet Five Page 44

Day #6 Page 45

Worksheet Six Page 50

Day #7 Page 51

Worksheet Seven Page 55

Course Outcomes

1. Learn what self-care is and why it’s important

2. Recognize common barriers + create “workarounds” in response

3. Get to know yourself + what you need to optimally function

4. Develop a self-care mindset

1. Commit to at least one self-care habit + create a plan for implementation

2. Learn to overcome setbacks + build momentum

3. Share your success by demonstrating that self-care is possible even if you’re a busy student!

#mcnairscholarstakecare

Jumpstart Your Semester Self-CareWith Lynn Curry

WelcomeToFeelingGoodThisSemesterNoMatterWhat!

Thegoalofthiscourseistohelpyousetthestagefortakingcareofyourselfthissemester,nomatterhowbusyyouget.

We’regoingtodothisby:

1. learningwhatself-careis+whyit’simportant

2. recognizingcommonbarriers+creating“workarounds"inresponse

3. gettingtoknowyourself+whatyouneedtooptimallyfunctiononadailybasis

4. developinga“self-care”mindset

5. committingtoatleastoneself-carehabitfortheentiresemester

6. overcomingsetbacks+learningtoharnessthepowerofmomentum

7. becomingarolemodelforothersbydemonstratinghowself-careispossibleevenifyouareabusystudent!


Myintentionforthiscourseistogetyoufullysituatedwithaplanfortakingcareofyourselfthissemester.

Iwantyoutofeel:

• in-tune withwhatyourmind+body needtofunctionattheirbest

• empowered tomakechoicestosupportyourwell-being

• lessstressed+morefocused becauseofyourself-carehabits

• capable ofdealingwithanychallengesthatcomeup

• supersuccessful becauseyoufeelgood+aredoingawesomeworkthissemester!



ThisisdefinitelyaCOURSEOFACTION that …

Willrequireyouto:

• Haveanopenmind+getreadytomakesmallshiftsinyourlifethatdon’thavetobehugeinordertoachievesignificantresults.

• Haveanopenmind+getreadytoexplore…yourselfandwhatyouneed.

• Haveanopenmind+getreadytoinserthabitsintoyourdailyroutinethatwillleadtoFEELINGBETTER…

… insteadoffeelinganxiousandstressedandfunctioningatsub-optimallevelsthatonlyleadtolessthanidealoutcomeswithyouracademicprogress,yourpersonallifeand yourlong-termoutlookforwhat’spossibleinlife!


Day #1What is self-care

and why is it important?


Whatisself-care?

Simplestanswer:anythingyoudotomaintainorenhanceyourhealth+well-being.

You’veprobablyheardoforseena“wellnesswheel”thatincludeslife categoriessuch as:spiritual,emotional,intellectual,physical,social,environmentalandfinancial,whichallcontributetoouroverallwellness.

Thistoolisoftenusedtomeasurehowwearedoingineacharea,andonceyou“connectthedots,”youcanseehow“round”or“balanced”yourwheelis…oryoumight findit’spretty“wobbly”duetodeficienciesincertainareas.

Sincethisisanabbreviatedcourseingettingyou thinkingabouthowyoutakecareofyourself,wearegoingtofocusonthebasics,orwhatIliketocall“baselineself-care,”whichessentiallyfallsintothecategoriesof:

EATSLEEPMOVE.

>>areyoufuelingyourbodywithgoodfood choices?

>>areyougettingenoughqualitysleepsothatyourbodycanregenerate?

>>areyougettingenoughexercisethatpositivelycontributestoprettymuchmostofyourbodilyfunctions,includingyourbrain?

Afterall,bybeinginschoolandpursuinghighereducation,aren’tweall“inthebusinessofgrowingourbrains??”

Somethingtoconsider…

Jumpstart Your Semester Self-CareDay #1

What is self-care and why is it important?


What’scoolaboutstartingwiththebasicsisthatbyestablishingtheseasyourfoundation,youaregoingtofindthat“otherareasonyourwellnesswheel”aregoingtonaturallybenefit.

Oneobviousexampleiswhenyouexercise,you’regoingtoimproveyourbloodflow,reduceyourstressandenhanceyourfocus,whichwillcertainlyhelpyoudobetteronanexamorbemoreefficientinwritingthatpaper,orevenstayingfocusedandengagedinclasssothatyouactuallylearnmoreandbetter.

Bydoingsomethinggoodforyourselfinonearea,youaregoingtostartdoingbetterinothersbydefault,andthat’sagreatthing!

Whyisself-careimportant?

It’simportanttoincorporateregularself-careintoyourdailyroutinesothatyoucandoallofthethingsyouneedtodoanddothemtothebestofyourability.

Youallknowhowyoufeelwhenyoudisregardsome(orall)ofthesebasicrequirements.Youmightbeabletokeepitupforashortperiodoftime,butevenoverthedurationofasemester,yourbodyisgoingtonaturallyreacttothestressloadbygettingsickordevelopingsymptomsthatcanleadtoevenlongertermhealthproblems.

Keypoint>>

Learningtoincorporatebasicself-carehabitsintoyourliferightnow,asstudents,willenableyoutobecomebetterstudents,getyourdegreeswithlesspain+stressandsituateyourselfforcontinuedsuccessonceyoustartthenextphaseinlifewithyourcareer.




Caseinpoint…I’llusemyselfasanexamplewhenitcomestobaselineself-care:

EAT

MealpreppingonSunday’sletsmehaveaquick“grabandgo”breakfasteverymorningthat’snutritiousandgivesmeenoughenergytodomylunchtimeworkout.

Eggmuffinsalltheway!

Secondarily,ispreppingandcarryingwithmeanutritioussnackforlateafternoon,whichhelpsgetmethroughthatperiodofpickingkidsupfromschool,makingdinnerandtransitioningtotheoftenhecticeveninghours.

SLEEP

Gettingenoughsleepisachallengeforallofus!IknowIneedtogetupby6a.m.sothatIcangetthekidsreadyforschool+gettowork.Thatmeans*ideally*I’m“windingdown”forthenightby9p.m.sothatIhavesometimetojustchillwithKenorreadandstillgettosleepby10:30p.m.atthelatest.

IlovetowatchCharlieRoseat11p.m.,butIknowifIdo,Iwon’tgettosleepuntilmidnightandthat’sjustnotenoughsleepforme!SoIcatchCharlieRoseonthewebinstead…that’smy“workaround”forthat!




MOVE

IfIdon’tworkout“mostdays”I’mjustnotagoodperson.I’mcrabby,stressed,unfocusedandirritable.Notgood!IalsoknowifIdon’tincorporateaworkoutduringmylunchhour,it’snotgoingtohappen.Earlymorning,lateafternoonandeveningtime,allofthosetimeslotssimplydon’twork!

So,Igoduringmylunchhourandmakeitwork.Period.Evenwhenitsucks,andsometimesit does,becauseoftenI’mreally engagedinworkoraphonecallorameetingat11:40,yetIknowthatIneedtowrapthingsupsothatIcanscootby11:50atthelatest.

ThebestiswhenI’m“realistic”withmyselfandactually“createthespaceIneed”to“not bestressed”tryingtogettomyworkoutontime.Thatmeansnotschedulingthingsthatwill“bumpup”againstmy12noontimeslot,butinstead,shuttingmycomputerdown,goingtothebathroomandgettinginmycarby11:45inordertohaveafewminutestostretchbeforeclassgetsstarted.

The“trade-off”thathappenshereinordertodothingsthiswayisbeingSUPERFASTintakingashowerafterwardsandeatingasandwichinthecarontheridebacktocampussothatIcanresumemydayasefficientlyaspossible.

Importantpoint>>

BecauseIfeelSUPEREMPOWERED+ENERGIZEDafterdoingmyworkout,Ideeplybelievetheeffort+trade-offisdefinitelyworthit!




KEYQUESTION:

How do you want to feel?

Myintentionisthatyoubegin feeling:

• ready tostartprioritizingyourhealth+wellnessamidstalloftheothertasksyouhavegoing

• ready toexperimentwithwhatisgoingtoworkforyou+yourschedule

• ready tostartfeelingbetterasaresultofsmalldailychoicesthatwillsupportyourhealth+well-being



Self-care examples

taking a walk

coffee with a friend

going to church

having a favorite pen

sitting in the sunshine

stretching

ignoring your phone

taking Saturday afternoon off

going to a workshop

Netflix!

a day at the salon

totally finishing that paper

working out

eating more veggies

taking a nap

a chocolate bar

morning meditation

cleaning your room

Day #1Take action!

#mcnairschola rstakecare



Worksheet One

Whatdoesself-caremeantoyou?

Whathaveyoudoneforyourselflatelythatyouviewasself-care?

Howdidyoufeel whenyouengagedintheactivity?

Startingwiththebasics,rateyourselfonthefollowingcategories:

1--------------------eat--------------------101-------------------sleep-------------------101-------------------move-------------------10

Decidewhichareayouwouldliketofocusonthissemesterwhenbuildingyourfoundationofself-care:

Startthinkingaboutwhetheryouarecommittedtomakingself-careapriorityforyouthissemester.

Day #2Recognizing

and working aroundcommon barriers.


Let’sfaceit,ifitwaseasytoprioritizeourselvesandtakecareofourneedsonadailybasis,wewouldallbedoingit,noproblem.

Butwe’renot.

Solet’stalkabouttwocommonbarrierstotakingcareofourselvesandhowwemight“sidestep”thesechallenges.

Self-carebarrier#1:TIME

Probablythebiggestbarrierandmostcommon“excuse”Ihearfrommystudents.Wearealldoingtoomuchandit’sslowlykillingus.Whilethatmightbealittleextreme,it’slikelytrue,especiallyforsomeofuswhoneverprioritizehealth+wellness.

Engaginginanintenseworkloadispossibleforashortperiodoftime,especiallywhenyouareyounger,butit’snotsustainableinthelong-term.Thequickeryoucometotermswiththatnotion,thebetter.

Theearlieryoustartprioritizingyourhealth,thebetteroffyou’llbe.Startingnow,evenwithsupersmallhabitsthatsupportyourhealth,willmakeadifferenceandhavecompoundingresults.


Recognizing and working around common barriers.


Whattodoabouttimeconstraints:

takeinventory >> startgettingrealabouthowmuchtimeyouhaveinrelationtothe numberofitemsyouhavecommittedyourselfto.

guesstimate >> figureouthowmuchtimeyouneedtodedicateeachweektoeachacademicclassorprojectandschedulethoseitemsinfirst.

strategize >>figureoutwhatareasyoucan“loweryourstandards”inordertocreatemoretime;thisonecanbehard,especiallyforourperfectionists(myselfincluded!),buttrytoworksmartinsteadofalwaysworkinghardandworkingmore.

search >>lookforpocketsoftimethatyoucanspendonself-careandtakeadvantageofinyourplanningprocessforthesemester.


Recognizing and working around common barriers


Self-carebarrier#2:GUILT

Anotherbigonethattripsupalotofpeople:guilt.Wearecertainlypartofawork-orientedcultureandwearealltryingto“betterourselves”througheducationandhardwork.Weallwanttoworkhardanddogoodwork,that’sagiven.

Iwanttochallengeyoutothinkabouthowyoucanstartworking“smarter”sothatyoustarttakingmoretimeforyourselfandnotfeelguilty.It’sgoingtorequireamindsetshiftforsure.

Thebeautyor“realsecret”hereisthatwhenyoustarttakingbettercareofyourself,you’reautomaticallygoingtostart“workingsmarter”anditreallyisn’tthathardtostartingseeingimmediateresults.

Juststarttakinganafternoonwalkandseewhatthatdoestoyourstudytimeintheevening.Whenyounourishyourself,youwillbelessstressed,morefocusedandmoreefficientwhenyouactuallydositdowntodoyourwork.

Nomatterhowyoumighthavegrownup,I’mheretotellyouthatmakingachoicetoprioritizeyourhealthisnotsomethingyoushouldfeelguiltyabout.Workinghardandtakingcareofyouaren’tmutuallyexclusive.

Infact,onewhollysupportstheother.




Whattodoaboutfeelingguilty:

startsmall >>takeadvantageof“smallpockets”oftimeyouhaveandstartdoing“smallthings”foryourselfsothatitdoesn’tfeellikeyou’retotally“blowingoff”yourwork.

takenotice >>noticehowyoufeelwhenyoumakechoicesthatsupportyourhealth.Especiallynoticeifyoufeelanydifferentduringyour“workperiods”becausethatislikelytohavethebiggest“payoff”intermsofyourinvestmentmade.

getoverit >>droptheguilt,it’snotdoingyouanyfavors.Evenifit’sengrainedinyourDNA,stopfocusingonitandlisteningtothat“littlevoiceinsideyourhead.”Makechoicestosupportyourhealthevenifitfeelsuncomfortable.Likeanythingelse,themoreyoudoit,theeasieritwillbecome.




KEYQUESTION:



• moreopen (likephysicallyopen) onceyoustartbeingsmarter withyourtime+strategizingyourcalendar

• moreopen tothepossibilityofputtingyourselffirst

• excitedtostartseeingresults!



Day #2Take action!




Worksheet Two

Writedownallofthe“majoritems”youhavegoingonforyouthissemester.Separateouteachclassormajorproject.Includethingslikejobsandorganizations.Berealisticandtryto“guesstimate”howmuchtimeeachitemwilltakeonaweeklybasis.

Createan“IDEALweeklyflow”thatencompassesalloftheseitems.CreateabasicweeklycalendarusingExcelorGooglecalendar.Seemyexampleforreference.Theideahereistothinkaboutthe“mostperfect”weeklyschedulesoyoucanshootforit!

IMPORTANT>>Lookfor“pocketsoftime”youcanusetostartbuildingafoundationofself-carethissemester.CirclethesepocketsoftimeinRED!

Answerthisquestionashonestlyaspossible:doyouthink“feelingguilty”playsintoyourabilitytoprioritizeyourhealth?☐yes ☐no

Ifyes,whydoyouthinkthatis?

____________________________time

____________________________time

____________________________time

____________________________time

____________________________time

____________________________time

____________________________time

________________________time ____________________________time ____________________________time ____________________________time ____________________________time ____________________________time ____________________________time ____




Worksheet Two

Lynn’ssample“idealweeklyflow”

IwillemailyouaBLANKCOPYofthissample“weeklyschedule”foryourownuse.

Day #3Knowing yourself

andwhat you need.


Takepause.

Iwantyoutostopforamomentandcloseyoureyes.Dropintoyourbodyandyourbreath.Don’ttrytochangeanything,justnotice.Noticehowyouarefeeling.Noticewhereyourmindgoes,butthenletanythoughtsthatcomeupgo.Noticehowyoufeelinyourbodyatthismoment.Maybeyou’refeelingprettyrelaxed.Maybeyou’reexperiencingsometensionorworry.Maybeyoufeeltight.Maybeyoufeelatease.

Justtakenoticeofwhereyouarerightnow.

Myquestionforyouishowoftendowereallydothatforourselves?

Takingamomenttosimply“getaread”onhowwe’refeelinginanyparticularmomentoftime.

Probablynottoooften.

Mostoftenwe’reprobablyjustmovingfromonethingtoanotherthroughoutourday,notpayingmuchattentiontohowwe’refeeling.We’vegotalotofthingstoaccomplishafterallandwhohastimeforthat?

Whenwebegintoprioritizeourhealth+well-being,oneofthefirststepsisstartingtonoticehowwearefeelinginrelationtothechoiceswearemakingabouthowwearespendingourtime.

Bystartingtocheck-inwithyourselfatdifferentpointsinyourday,youwillbeabletocollecttheinformationyouneedtostartmakingsmarterchoices aboutyourwork,aboutyourself-care,aboutyoumanageyourlife.


Knowing yourself and what you need.


Unlesswehaveafoundationalunderstandingofhowourbodyworks,underwhatcircumstancesitworksbest,wewon’thavethedatatomakeinformed+strategicdecisionsabouthowbesttoshapeourlife.

And createameaningfuldailyflow.

Takepauseexercise: atseveralpointsinyourday,simplystopandtakenoticeofhowyouarefeeling.

• Firstthinginthemorning• Latemorning• Midtolate afternoon• Beforegoingtosleep

Oneofthebestwaystoapproachthisistochooseadayinwhichyouaregoingtonoticehowyoufeel.

Youcansetareminderonyourphonetomakesureyoudon’tforget.

Isuggeststartingfirstthingwhenyouwakeup.Insteadofjustgoingfull-throttleatthetasksathand,takeamomenttojustbestill.Iwouldgetoutofyourbedforthis,butjustsit.Takenoticeofhowyouarefeeling,physicallyinsideyourbody,mentally,howyouarefeelingaboutyourday,andhoweverelseyouwishtoexaminethings.




Mid-morning,perhapsbeforelunch,takeanotherfewminutestostopwhatyou’redoingandjustsitforafewmoments.Nowthatyou’ve“beeninmotion”foragoodwhile,howareyoufeelingnow?

Trynottohaveany“judgment”aboutwhatcomesupforyou,justtakenoticelikeyouaredoinganexperiment.

Pauseforthesamequickexercisemidtolate-afternoon.Seewhereyou’reatthen.Itdoesn’thavetotakelong.

Thepointisthatyouarepausinginamindfulwaytosimplytakenotice.

Youmightfindjottingdownafewnoteseachtimeyoudothistobehelpfulandtomakethisexerciseevenmore“real”foryou.

Doingthisoncemorebeforeyougotobedisideal.

Gettingmultiple“reads”onyour“status”canstarttoshowyouwhattimesofthedayyoufeelyourbestorthemostenergizedandclear-focused.

Youcanstarttoseehowcertainchoicesimpacthowyoufeel.Whetheryouate,whatyouate,howmuchsleepyougot,howmucharetryingtogetdone,whatyourstresslevelstendtobeatcertaintimesoftheday.




Theideawiththis“takepause”exerciseistobecomemindfulabouthowyouarefeelingsothatyoucanbeststrategizeoptionsforbehaviorshifts,newhabitsanddecisionsabouthowyouscheduleyourtimeinrelationtothecommitmentsyouhavegoing.

Sincewearefocusingonthe“basics,”IwantyoutopayspecialattentiontotheEATSLEEPMOVE areasasyoustartnoticingmoreaboutyourself.

>>Howdocertainfoodsmakeyoufeel?Whataboutthetimeofdayyoueatthem?

>>Howdoyoufeelinthemorningwhenyou’vehadrestful+plentifulsleep?Whataboutwhenyouwereuplateworking?

>>Trydoingsomeexerciseifyouifyoudon’tregularlyandseehowyoufeelafterward.Doitforacoupleofdaysinarowandthentakenotice.Inparticular,noticehowyoufeelwhenyouareworkingandnoticeanydifferencesinyoursleepondaysyouexercisevs.daysyoudon’t.

Onlyyoucanfigureoutwhatyouneedandstartingtotakenoticeisthefirststep.




KEYQUESTION:



• morein-tunewithyourself >>evenifyouwon’tbeableto “magically”makeeverythingbetterinoneinstant,becomingobservantwillhelpyoumakebetterdecisionsaboutyourhealth,yourworkandyourtime

• morepresent >>bytakingpauseandjustnoticing,youaregoingtoautomaticallybecomemoremindfulwhichissomethingthatwilldefinitelytranslateintoallsortsofpositiveoutcomesinotherareasofyourlife

• moresmart(chuckle!),orrather,smarter >>inyourdecisionmakingbecauseyouwillsimply“knowbetter”



Day #3Take action!




Worksheet Three

“Takingpause”

Pickadayanddothe“takepause”exercisewhereyousitforafewminutesandsimplynoticehowyou’refeeling.

Jotdownsomenoteseverytimeyoudotheexercise.

Starttomakeconnectionsbetweenyourdecisionsonhowyoumanageyourlifeandhowyoufeelthroughoutyourday.

Aftercompletingtheexercise writedownthreekeyobservationsyounoticed:

1.

2.

3.

Getreadytousethisvitalinformationinmakingbetter decisionsthatwillleadtoyoufeelinghealthierandworkingsmarter.

Day #4Developing a

self-care mindset.


MaketakingcareofYOUapriority.

Thebestwaytothinkaboutdevelopingaself-caremindsetistoelevatethestatusofyourself-caretoPRIORITYSTATUS.

Likewetalkedabout,manyofushavebarrierswhenitcomestoputtingourselvesfirst,andthat’sokay.Thiscourseisintendedforyoutoatleast“tryonthenotion”ofstartingtoprioritizeyourself,especiallyyourhealth+wellness.

Therealkeyisexperimentation.

Onceyoustartseeinghowyoucanbecomemoreefficientandbetter atdoingmostotherthingsasaresultofyourself-careactions,it’sgoingtobecomea“nobrainer”thatyoumaketakingcareofyourselfsimplypartofwhatyoudoonadailybasis.

Keypoint >>

Takingcareofyourselfdoesn’thavetomeanblowingoffanentiredayofworksoyoucanspendthedayatthespa.Mostofusdon’thavethetimeormoneytodothat.Nowmaybesometimesyouneedtofigureoutawaytomakethathappen,butthat’snotreallywhatI’mtalkingabouthere.


Developing a self-care mindset.


Startsmall.

WhatI’mtalkingaboutittakingsmall,mindfulactionsthatsupportyourwellnesssothatyoucanbegintocreateastrongfoundationforyourselfinordertoreallyfeelgoodandthriveonadailybasis.

Startwithsmallthings:

• havingahealthysnackintheafternooninsteadofa sugarydrink• takinga10-minutewalkwhenyouarefeelingstressedout• takinganicebathandgoingtobedanhourearlierthanyounormallydo

Thingslikethis!

I’mheretoencourageyoutomakeself-careapriorityandbegincultivatingaself-caremindset.

I’msuperexcitedtoseewhatyoumightdiscoveraboutyourselfasaresultofthisnewmindset!




KEYQUESTION:



• moreempowered tomakesmallchoicesthatsupportyourhealth>>goaheadandmakethechoicetoFEELGOODasonlyyoucan

• curious tostartexperimentingwithsmallchoices+habitsthatwillsupport yourmind+body

• excitedtostartseeingresults!



Day #4Take action!




Worksheet Four

“Tryitout”

Selectadesignatedamountoftime,Irecommendatleastoneweek,andexperimentwithmakingself-careaPRIORITY.

Seewhatdecisionsyoumightmakeinresponsetothisnewperspective.

Startwithsmallactions.Noticehowyoufeel.

Takesometimeafterthisexperimentationtowritedownthingsyoumayhavenoticed,abouthoweasyordifficultitwastoinsertsomeoftheseself-careitems,howyoufeltabouttheprocessoverall,whetheryouweresurprisedtonoticecertainbenefits,ormaybeyoudidn’tnoticeanyrealdifference,reflectuponwhetheryouthinkyoucanstarttoprioritizeself-careintoyourdailyschedule.

Aftercompletingtheexercise writedownthreekeyobservationsyounoticed:

1.

2.

3.

Day #5Commit

andmake a plan!


Scheduleyourself.

Here’smychallengeforyou: pickatleastONEself-carehabitthatyouarewillingtocommitto- ideallyeverysingleday - forthedurationofthesemesternomatterwhat.

Howdoesthatsound?

Areyouexcited?Doesitmakeyounervous?Doesyourmindrightawaygototheplacewhereitsays,“that’snoteven remotelypossible?”

Ifthat’sthecase,shutthatthoughtdown!Letitfloatrightonby.

WhatI’mproposingmaysoundlikeabigdeal,butifyouapproachitwithapositivemindset,itreallyisn’t.Youprobablyalreadyhaveagoodnumberofself-careactionsyoutakeonadailybasisthatyouknowhelpyoufeelyourbest.Youjustmightnothavethoughtabouttheminsuchadeliberateandmindfulwaybefore.Andmaybeyoutendtoletanumberofyourself-carehabitsgoassoonasthingsstartgettingbusyandmorestressfulasthesemestermovesalong.

WhatI’mproposingisputtingyourselfintothemixwhenitcomestoprioritizingeverythingyouhaveonyourplate.Andevenifyouneedtomakethat“sliceforjustyou”smalleratcertainpointsinthesemester,youarenolongergoingtoleteverything“gooutthewindow”whenitcomestotakingcareofyou.

Because,now,youhavemoreclarityonhowthesesmallhabitsanddailychoiceshelpsupport everythingelseyou’redoing.

Yourbaselineself-careactionsmakeeverythingbetter.


Commit and make a plan!


Approachthischallengelikeyouwouldanyother.Takeitseriously.Strategizeforsuccess.Butdon’tbeatyourselfupifit’snotperfect.Itdoesn’thavetobe.

Yousimplyneedtoputforwardtheeffortandtry.

Seewhatcomesup.Seehowthissemestermightbedifferentfromothersforyou.Experimentwithwhatworksinyourscheduleandmakeadjustmentsaccordingly.Themostimportantstepiscommittingtomakingyourselfmoreofapriorityinyourownlifeandseeingwhathappens.

Andliketheyalwayssay,ifyoudon’tputitonyourschedule,itdoesn’texist.It’snotgoingtohappen.Sothat’swhereourplanningcomesinagain.OnDay#2,youtookinventoryofallofthethingsyouhaveonyourplatethissemesterandyoucreatedan“ideal”weeklyschedule.Ialsoaskedyoutostartpinpointing“pocketsoftime”thatyoumightusetoinsertsomeself-carehabits.Pullup your“ideal”weeklyflowandseewhatyoufoundwithregardtotime.Decidewhichself-carehabitwouldbenefityouthemostthissemesterandoneyouarewillingtocommittoonadailybasis.

Somegoodideasinclude:

• meditating• drinkingenoughwater• eatingbreakfast• workingout• goingtosleepatthesametimeeachnight• hangingoutwithyourfriends• readingaleisurebookbeforebed• alwayscarryingnutritioussnackswithyou

Decidewhatisgoingtoworkandcreateyourplanofaction!




KEYQUESTION:



• thatit’spossible tofindtimeinyour scheduletoprioritizeYOU

• thatit’spossible tobeconsistentwith atleastonesmall self-careactiononadailybasis

• thatit’spossible foryoutostartfeelingbetterasaresultoftakingaction!



Day #5Take action!




Worksheet F ive

“Scheduleyourself.”

1. Pullupyour“idealweeklyflow”andrelishinthefactthatyou’vebeenabletopinpoint“pocketsoftime”withinwhichyoucaninsertatleastoneself-careactionyouarecommittingtothissemester.

2. Createanotherversionofyour“weeklyflow”thatincludesyourself-careactionprominentlyscheduledamongalloftheothertasksyouhave.

3. Feelfreetoreferencemyown“weeklyflow”samplewhichincludes:dailymeditation,alunchtimeworkoutanddedicatedtimewiththekidsandKen.

4. Printoutyour“weeklyflow”andpostitinaprominentplace.Ifyouhaveanelectroniccalendaryouuse,butsuretoinsertyourself-careactionhereaswell.Ifinditusefultohavethehardcopyversionreadilyvisibleforacontinuousreminderofmydailyintentions.

5. Makethings“real”bydeclaringyourintentionandpostingyourdailyself-caregoalinourFacebookgroup.Articulatingyourgoalhelpskeepyouaccountable!

FILLINTHEBLANK:Theself-careactionI’mcommittedtodoingonadailybasisforthisentiresemester is:

_____________________________________________________________.

Day #6Dealing with setbacks

andcreating momentum.


Consistencyiskey.That’sthebottomline.Butlifehappensandweneedtogoeasyonourselveswhenitdoes.Another“key,”however,isnotlettingyourselfgetsoderailedthatyougiveupentirelyonyourself-careendeavor.

Asa“recoveringperfectionist”myself,Ithinkalotofpeopletendtobe“allornothing”whenitcomestodevelopingcertainhabits,especiallyonesweknowaregoodforus.IknowIcangetprettybummedorevenpissedwhenIdon’tdosomethingIsayI’mgoingtodo.Itcanbeveryfrustratingforsure!

Setbackshappen.Simplyacknowledgethem+movebacktoyourintentions.

WhatI’msuggestingissimilartoourapproachwithmeditation.Ideally,youwantacalmmindwhenyouaremeditating.Butyourmindtendstodoit’sownthingandthat’srarelythecase.Sowhatdoyoudo?Yousimplyobservethethoughtsthatcomeupandcomebacktoyourbreath.Youjustkeepfocusingonyourbreathandyouletthoserandomthoughtsfloatonby.

That’swhatI’msuggestingyoudowhenyouhaveoneofthosedayswhenallyour“goodhabits”gooutthewindow.Ithappens.It’sokay!Thekeyisthatyoudon’tallowtoomuchtimetopassbeforeyoushiftbackintothosehabitsthatyouknowcansustainyouinthetoughtimes.

Don’tevenstartthinking“thisorthat”abouthowyoudidn’tfollowthrough,oryoufailed,oryou’renotgoodenoughorthischallengeisn’tforyou.Don’tevengothere!

Instead,getrightbackontrack,doingyoursmalldailyactionsandyou’llfindyou’llbeabletoquicklyrecover.Don’tjudge,justgentlyshiftbackintothings.


Dealing with setbacks and creating momentum.


“Buildingmomentum”

Takingadvantageofmomentumyoubuildisalsokey.Themoreyoudosomethingtheeasieritgets,soyouwanttobuildonthatprogressonedayatatime.

I’llusemyselfasanexamplewhenitcomestosugar,whichissomethingIdefinitelyneedtoworkonreducing.WhenIachievea“stretchofdays”inwhichIdon’tpartakeinwhatIliketocall“bigticketitems”suchasOreocookies,icecream,cake,youknowthe“biggies”…Istarttofeelthebenefitsofreducedsugarintake.ThenIeatsomethingsupersugaryandI’mquicklyremindedofwhyI’mdoingwhatI’mdoing.BecauseIdon’twanttofeelshitty!WhenI“breakthechain,”Isimplyobservehowitmakesmefeelandthenstartbuildingthechainagain.

GetyourselfaTOOLfortrackingyourhabits.

Somanytoolsouttheretohelpsupportourefforts!IliketouseanappcalledHabitStreak.RightnowI’mtrackingthreeprimaryself-carehabitsincluding:dailymeditation,doingsomethingextratobuildmy“core”suchasaTabataofforearmplankandaTabataofcrowpose,and beingmorepresent+mindfulwhenI’mwithmykidsandKen.Withallofthedistractionsgoingon,Ifindit’shardtospendqualitytimewithmyfamilysothisisdefinitelyanareathatIamworkingtoimprove.

WhenIseethatIhavea“stringofdays”goinginmyapp,Ifeelempoweredtokeepitgoing.Idon’tbeatmyselfupifIfail,butIknowthatIcandobetter.Seeingthe“physicalmanifestation”ofmyprogressdefinitelyhelpskeepmyontrack,aswellassharingmyprogresswithothers,especiallyotherswithasimilarmindsetandgoals.

And,that’swhatourmarvelousMcNaircommunityisfor,sotakeadvantage!




KEYQUESTION:



• gentlewithyourself whenthingsdon’tgoexactlyasplanned

• empowered tobuilduponthesuccess youdoachieve

• excitedtoshareyour progresswithothers!



Day #6Take action!




Worksheet Six

“Onedayatatime.”

1. Selectatrackingtoolthatwillhelpaidyoukeepingtrackofyourdailyhabit.IrecommenddownloadingHabitStreakonyourphoneandIwillalsoemailyouahardcopy“tracker”incasethatismoreyourspeed.Youcanalsosimplyuseyourcalendarandmarkan“X”onthedaysyouachieveyourgoal.

2. Findan“accountabilitypartner”inourFacebookgroupthatyoucancheckinwithondailyorweeklybasisregardingyourprogress.Whenyouarticulateyourgoalsandmakethemknown,youaremorelikelytosticktothem,evenifyouexperiencetemporarysetbacks.

3. Rewardyourselfeachweekwithalittlesomething.Eachweekthatyoutakebettercareofyourself,youarebuildingafoundationofwellnessthatwillcontinuetoserveyoufarbeyondthesemester’send.

Celebrateyourmilestonesandknowthatwewillallbecelebratingoursignificantaccomplishmentscometheendofthesemester!

Day #7Sharing

the secret.


“Shareandsupport”

Perhapsoneofthemostsignificant“keystosuccess”issharingyourprogress+accomplishmentswithothers.Drawinguponthesupportofotherand offeringyoursupporttoothersiswhatmakesthisendeavorevenmorespecial.

Wehavethebenefitofalreadyhavingastrongcommunityofindividualsdedicatedtofurtheringthemselvesthroughhighereducationandmakingadifferencethroughtheirvoiceandtheirwork.

ForgingconnectionsamongourcommunityisahugeopportunityforeachofusandsomethingthatI’mparticularlypassionateaboutfostering.

Feelingpartofsomething“largerthanourselves”canhelpkeepusstayfocusedonourgoalswhenthingsgettough.Havingotherstoturntoduringthosepointsinthesemestercanhelpgetusthrough.And,providingsupport+helpingotherswhentheyneedit,Iwouldarguethat’soneofthebestpartsofthiswholegig!

Ifyoutendtobemoreofanintrovert(whichIdefinitelyam!),Iencourageyou toexplorereachingout+makingtheseconnections,evenifitdoesn’tfeelthemost“natural”toyou.Ifyougiveitachance,Ithinkyouwillbesurprisedatwhatcomes.

Beingarolemodel

Theotherpartofthisequationisbeingarolemodelforotherswhomightbeinyoursphere. Youdemonstratingwhatispossible isboundtoinspireotherstodosomeexperimentationwiththeirownself-careandmakingbetterchoiceswhenitcomestotakingcareofthemselves. BONUS!


Sharing the secret.


KEYQUESTION:



• open toconnectingwithothersandforgingnewrelationshipsthatwillhelpsustainyou

• willing toshareyourexperiences;youneverknowwhenyourstoryorexperiencewillreallyresonate+inspiresomeoneelse

• proud tobetakingthisstepthissemestertoELEVATEYOURSELFandexperimentwithwhat’spossible!


Sharing the secret.

Day #7Take action!



Sharing the secret.

Worksheet Seven

“Bearolemodelforothers”

1. Bearolemodelforothers+showwhatispossible!

2. Ifwe’regoingtochangethefaceoftheacademy,thenit’suptoustoshowthatputtingourneedsfirstdoesn’thavetomeandoinglessordoingworkthatissub-par.Itmeansthatwevalueourselvesenoughtoknowourselveswellenoughtoknowwhatweneedtothrive. Soit’sreallyaboutdoingbetterworkoverallandinthelong-term.AND,feelinggoodalongtheway!Iencourageyoutostarthavingthiskindofconversationwithothersandseewhattheythink.Bealeaderandsharewhatyouarefindingtobetrueforyourself.Helpingotherstomakeshiftsintheirthinkingishowweaffectchange.

3. AsMcNairscholars,youhavethepowertomakethesechoices andberolemodelsforothers.Gorockitoutthissemester,shareyourprogressalongtheway,andlikeIsaid,I’mlookingforwardtocelebratingYOURSUCCESS!

Andremember…

HowI want you to feel.

1. IN-TUNE with what your mind + body need to function at their best

2. EMPOWERED to make choices to support your health

3. LESS STRESSED + MORE FOCUSED because of your self-care habits

4. CAPABLE of dealing with any challenges that come up

5. SUPER SUCCESSFUL because you are feeling good + doing awesome work this semester.

Make it happen!


You are now ready to tackle this semester

with strength and clarity knowing you are going to

take care of yourself so that you can

do your best work!K eep us posted!

Lynn xo

Documents

With Lynn Curry · 1. learning what self-care is + why it’s important 2. recognizing common barriers + creating “workarounds" in response 3. getting to know yourself + what you