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I truly believe that when we are organised we are a lot less stressed and this can really help us manage our chronic pain much better. I’ve created a weekly planner to help you get more organised, record different health goals, and encourage you to push yourself out of your comfort zone. Read this post to learn more and download your free weekly planner.
Sometimes it’s the small stuff that counts – the simple habits that we start to build in to our routine can make a huge difference to how we feel. It can boost our confidence, and improve our overall wellbeing and outlook on life.
If you want to learn more about this and how just 5 minutes a day can really help your wellbeing – your mind, your body, and your heat – then I highly recommend this book:
My weekly planner is split in to 4 sections:
- To do
This section is designed to capture your daily to do list. Make a note of several things you need to do each day so you don’t forget. The boxes are purposely small so that you don’t schedule in too much and overdo things.
This section is split in to 3 parts: steps, fruit and veg, and water.
This section is designed to encourage you to set yourself a daily steps goal and to then capture what you achieved each day. Movement is good for your chronic pain, so setting yourself a challenge here can really help you move a little more than you normally do. Seeing your achievements each day can be really motivating, but don’t aim too high too soon.
Read my post Why having a lower daily step goal can be better for you to learn more about hitting your daily steps.
Fruit and veg
We are all encouraged to eat more fruit and veg each day. The general guide is 5+ portions a day. Mark how many you’ve eaten each day to help you reach your goal. Mark a tick for each one and aim for at least 5 a day. (Tick twice in each image.)
I recently wrote a post on why it’s important to stay hydrated. Water is vital for our bodies to function and for our overall health. Like with the fruit and veg section, mark a tick each time you have a drink of water.
The mindset section is there to capture the things you are grateful for each day. Being grateful for even the smallest things can really change our mindset, our outlook on life, and improve our overall wellbeing.
This could be the fact the sun was out that day, you enjoyed reading your book, you got to spend time with your friends, or even your pain was more manageable that day.
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The other section has 4 boxes for:
Comfort zone challenge: Do something each week to push yourself out of your comfort zone. Or move in to your dis-comfort zone. This can build self-esteem, confidence, and make you feel good about yourself.
Exercise goals: Try and build more exercise in to your week. This could be a 30 minute walk, a yoga session, or some simple stretching. Whatever you feel is do-able for you, write it down and aim to achieve it.
To buy: We very often forget the things we need to buy when we go out shopping. Use this section to write things down that you run out of, or you know you need to get the next time you go shopping. Take a photo of this section on your phone or even take your planner with you when you go to the shop.
Next week: Write stuff in this box that you know you need to do next week. If you don’t make a note of it you could easily forget what you need to do.
Get your weekly planner!
Now you know how it works, fill in the details below and download your planner and start to feel more organised, good about yourself, and grateful for things each day.
Let me know how you get on
I’d love to know how you found using my weekly planner.
Did you feel more organised?
Better in yourself?
Let me know in the comments below.