Plan for Mind Self-Care Habits

Committing to mind care and body care habits each day is essential to your overall health and indirectly helps you to achieve the daily Rocks you have set.  Having a healthy body helps to fight illness, build confidence, improve mood and reduce stress. Having a helpful mindset influences how we think, feel, act, make choices and relate to others.

Once we add our Rocks to the Daily I.Liv Plan, we get to plan how we will fulfil each of our active Fundamental Habits today.

• MEDITATE: Set your mediation intention for today. Keep in mind that small commitments add up. We are planning for wherever point we are in our own journey and for what works with our day today:
  • Ex. Small intention for busy days or developing our practice: Take 1 (one) minute for deep breaths in the shower, drive to work or while getting gas.
  • Ex. Medium intention: Explore a new guided mediation in app of choice.
  • Ex. Advanced Intention: Follow personal developed meditation practise.
• GRATITUDE: You can plan for gratitude during a favorite activity (ex. Workout cooldown, lunchtime walk, etc.) OR you can actually complete your gratitude while creating your daily plan. We *all* have something to be grateful for, we just have to be willing to go small and authentic:
  • Ex. Grateful for first sip of coffee in the morning and taking the extra seconds to smell and savour it.
  • Ex. Grateful for fresh air on our walk and rays of sunshine on our face.
  • Ex. Grateful to kiss our child / hug our friend / speak with our parents – the small touches with our favourite people.
  • Ex. Grateful for waking up today.
• GIVING: Plan a kind giving gesture for each day. Keep it small and enjoy the compounding effect of being in win-win situations each day.
  • Recognize efforts you give you partner/children/parents. Ex. Helping kids with homework.
  • Small acts of kindness. Ex. Extra kindness with coffee barista. Buy a coffee for a friend.
  • Donation – Big or small. Ex. Sponsor a holiday dinner, buy an extra item grocery shopping for food donation box, etc.
  • Gift of time Ex. Give a young professional an hour of mentorship. Have a coffee and chat with a team member.
• THOUGHT WORK: Like we work out our bodies, we need to work on our thoughts. I.Liv. teaches a practical approach to learning and practising our Mindset and our Thoughts. Let’s work together to develop this life-altering habit in a way that works for my day and my needs and skills today:e
  • Proactive
    • Visualization Minute – Identify upcoming obstacles (from past patterns), proactively determine how you want to show up to overcome them. Visualize details.Thought Download – Clear your head by writing out your swirling thoughts
      • Ex. Good – have a fun day coming up, how to live in the momentEx. Bad – overwhelmed, scattered, disconnected / split
      Deal with existing feelings / challenges:
      • Worry Minute – Identify *all* the concerns / worries / worst-case scenarios. Shine a light on them, assess them and then watch them disappear. Put your worries in a worry box.Prepare Calm-down strategies:
        • Calm-Down Minute – At start of feeling agitated, When your heart starts pumping, take a deep breath, let it out really slowly (sigh breath)Sing with tapping arms – Stops your thinkingCreate a Protocol – Put your worries in a worry box. Take a look at them, value them. Figure out what’s most important– what to action? Now? What to leave / accept?Take a walk in nature
        Prepare Pause Strategies –
      Intention setting for high-awareness during the day – in real time:
      • Catch my EmotionsTrap my ThoughtActive Thought Stopping / Promoting
    • Incident Retrospective
  • All boils down to finding our thoughts and deciding what we want to do about it on purpose?

Does this all sound a bit overwhelming? Not to worry – the I.Liv Program and app technology is designed to guide you through the daily planning practices one step at a time. And there is no such thing as the “perfect plan”. Committing to the process and taking small, incremental actions every day will lead to big, longer lasting results over time.