Seven Daily Lifestyle Choices to

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Planning Checklist for Living Beyond Depression

WEEKLY

What activities can I release this week? Adjust calendar accordingly.
Do I have a couple of hours of “margin” built in to each day? Adjust calendar accordingly.
When will I plan meals, make a grocery list, shop, and prepare food?
Exercise (what and when I’ll do it):
Time with life-giving people (who, what, and when I’ll do it):
How I’ll limit life-draining encounters (my action plan):
I’ll serve others by (what and when I’ll do it):
Things that nurture me or fully engage my mind (what and when I’ll do them):

DAILY

How many hours of sleep did I get last night?
My plan to wind-down before sleep tonight:
How much added sugar (grams) did I eat today?
How much water (ounces) did I drink today?
How much Omega-3 did I take today?
Did I take all my needed supplements, including vitamin D, today?
How much sunlight or bright light did I get today?
Minutes of exercise and/or yoga I practiced today:

I can REFOCUS my thoughts by:

° Nature
° Art
° Music
° Movement
° Breathing
° Laughter
° Social interaction
° Other self-care activities, such as:
° Other really engaging activities for me:
° Affirmations (said out loud, first person, present tense!)
° Choosing an empowering meaning for a situation
° Telling my mind "That's not helpful" and moving to a different activity

RENEWAL for my spirit:

° I'm grateful for (list at least three)...
° I choose to forgive (myself and/or others)...
° I accept without judgment...
° While remaining committed to... (fill in the blank) I release my attachment to the outcome...
° Today, I choose to live my integrity by...
° My meditation or prayer focus for today...

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