Time & Schedules
What are 5 daily/weekly activities that are "necessary" but not "enjoyable"?
Examples: cleaning, shopping, laundry, taking medications, appointments, school work, paying bills, driving/transportation
Name 3 things you’ve done recently related to physical self-care.
Examples: eat healthy foods, hydrate, tend to hygiene, wear clothes that feel good, exercise, get enough rest/sleep, engage in medical care
Name 2 cleaning products/supplies needed to clean a bathroom.
Examples: toilet bowel cleaner, toilet brush, shower/tub cleaner, scrub brush, mop/swiffer, glass cleaner, drain cleaner
You are prepping a meal and realize you are missing an ingredient for your recipe. What are 2 options you have to finish cooking?
Examples: go to store to purchase ingredient, ask a neighbor, find a substitute that you have on hand, make something else, adjust the recipe
Name 2 things that negative thoughts can lead to (in daily life).
Examples: negative behavior, low self-esteem, low energy, isolating/avoiding, activity tolerance/intolerance, low/high appetite, lack of concentration, lack of mobility, anxiety/fear
What are 5 daily/weekly activities that are “enjoyable” but not “necessary”?
Examples: biking, camping, playing games on phone, playing sports, fishing, reading, creative expression, gardening, going to events
Name 3 things you’ve done recently related to emotional self-care.
Examples: take time off from responsibilities, participate in hobbies, limit distractions, express feelings in healthy ways, recognize own strengths, engage in comforting activities, find reasons to laugh
Name 2 cleaning products/supplies needed to clean a kitchen.
Examples: All-purpose cleaner, disinfecting wipes, dish soap, sponge, broom/dustpan, mop/swiffer, drain cleaner
You are using a coupon at CVS, but the employee tells you it is expired. What are 2 options you can do?
Examples: ask politely if the coupon can still be used, put the item back, buy the item at full price, ask if there are any alternative coupons available
Is this statement helpful or harmful?
“Nobody can help me”.
Harmful
What are 5 daily/weekly activities that are BOTH necessary and enjoyable?
Examples: showering, cooking, sleeping, walking, working, talking to loved ones, exercise, pet care, eating
Name 4 things you've done recently related to social self-care.
Examples: spend time with people you like, have stimulating conversations, meet new people, keep in touch with old friends, do enjoyable activities with other people
Name 3 cleaning tools/supplies that can be used throughout the home.
Examples: rags/paper towels, broom/dustpan, vacuum, mop/bucket, duster, all-purpose cleaner, floor cleaner, glass cleaner, trash bags
You’re at the dollar store and a price tag says $4, but it rings up as $6 at the register. What are 2 things you can do?
Examples: politely tell the cashier it was listed for a different price and ask if they can honor the price tag , ask why there is a different price at the register (e.g. tax), look for a substitute item at lower cost
Is this statement helpful or harmful?
“It is not good right now but it will get better”.
Helpful
What are 5 daily/weekly activities that are NEITHER necessary nor enjoyable?
Examples: scrolling on phone “mindlessly” such as social media, having difficult social interactions, overthinking, worrying, decision paralysis, replaying stressful situations
Name 1 thing you’ve done or plan to do related to spiritual self-care.
Examples: spend time in nature, meditate, pray, recognize things that give my life meaning, act in accordance with my values and morals, set aside time for reflection, participate in a cause that is important to me, appreciate art
Name 3 cleaning tasks that need to be done when cleaning a bathroom.
Examples: mop floor, clean counter/sink, clean drains, clean shower, clean toilet, take out trash, clean mirror, take out trash, wash towels and bath mat
You are at the local Market Basket and your card gets declined at the register. What are 3 things you could do?
Examples: use a different card, step out of line and call your bank, check your account balance via app, put items back if you don’t have enough money, ask another customer to lend you a few dollars
How can we reframe this “harmful” statement into a more “helpful” statement?:
“My doctor should be able to cure my pain.”
Example: “There is no cure for chronic pain, but I can use skills to cope with my pain.”
What is a strategy for balancing both necessary and enjoyable activities?
Examples: pairing something not enjoyable with something enjoyable (e.g., cleaning while listening to music), delegating non-enjoyable tasks, doing necessary tasks with others, spreading things out over multiple days, taking breaks, giving yourself rewards
Name 1 thing you’ve done or plan to do related to professional self-care.
Examples: improve my professional skills, take on new interesting or rewarding projects, learn new things, take breaks during work, maintain balance between personal and professional life, keep a comfortable workspace, advocate for benefits and other needs
Name 4 cleaning tasks that need to be done when cleaning a kitchen.
Examples: wipe counters, clean sink and drain, throw away expired food, clean floors, put away ingredients, wash dishes, dry & put away dishes, clean stovetop, clean fridge, take out trash, sorting/organizing items
You are planning your food shopping for the week at both the food pantry and grocery store. What are 2 things to keep in mind in order to complete your shopping in the most cost-effective way, and why?
Examples: knowing what you already have at home, food pantry will have limited and unpredictable supply, budget for in-store purchases vs free items from pantry, tracking EBT balance
How can we reframe this “harmful” statement into a more “helpful” statement?:
“When my pain is bad I can’t do anything.”
Example: “Even when my pain is bad, there are still some things I can do.”