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© 2014 Karen Lane & Lorraine Wight

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Workbook

14LIFE IDEALS4

LIFE IDEALS

One reason for this is that we live in a society that does not place high value on self-care.

While we are taught from a young age to care for others, we are also given the message that

paying the same attention to our own needs is indulgent, selfish, and unnecessary. Yet self-

care is essential to a healthy body and mind. Understanding and honoring our own needs is

the antidote to the stress that causes so much suffering in mind and spirit. When we neglect

ourselves, there is a physical and emotional toll that prevents us from being our best selves,

and compromises our ability to care for others.Life Ideals is a process for better self-care. The 6 practices of self-care that we discuss are

overlapping (see the diagram below) and when progress is made in one area, it reaches into

another. Just as every part of your body is connected, all elements of self-care are related.

It’s important to remember that change happens incrementally, and over time. Life Ideals is a

process, one that encourages you to be patient with yourself. Even small achievements can

have great benefits, and as areas of Life Ideals overlap, you’ll notice improvements in all parts

of your life: techniques for relaxation will give you skills to improve thought patterns and sleep

hygiene, choosing a better food plan will increase your energy level for physical activity.

Using the following scale, rate where you think you are on each of the 6 Life Ideals.

1 – “I haven’t thought about it before.”

2 – “I’ve thought about making changes, but I’m not ready.”

3 – “I’m ready to make a change, and planning the steps.”

4 – “I’ve begun to make some changes in this area.”

5 – “I am working to maintain recent positive changes.”

6 – “I manage this area of my life well.”

R – “This is an area I had worked on before and slipped up.”

____ Relaxation

Do you have ways to calm your mind/ body?

____ Social Support

Are you able to find love and support?

____ Thought Restructuring

Are you able to manage negative thought patterns?

____ Sleep Hygiene

Do you wake up rested?

____ Physical Activity

Are you able to increase your heart rate daily?

____ Nutrition

Do you eat a healthy, well balanced diet?

Client __________________________________________________ Date ___________________

Coach/ Therapist ________________________________________ Date ___________________

A GUIDE TO AHAPPIER ANDHEALTHIER LIFE

© 2014 Karen Lane & Lorraine Wight

Please, rate the following statements on a scale of 1-5

1 being “I never thought about trying this before.” and 5 being “This is an area of my life I manage well.”

NutritionThe food I eat gives my lasting energy ............................................................................... 1 2 3 4 5

I cook my own meals so I know what is in my food ........................................................... 1 2 3 4 5

I choose foods that agree with my body ............................................................................ 1 2 3 4 5

I choose appropriate portion sizes...................................................................................... 1 2 3 4 5

Cognitive RestructuringI utilize self-affirmations for achieving goals and self-esteem ........................................... 1 2 3 4 5

I am aware of my internal dialogue ..................................................................................... 1 2 3 4 5

I am able to identify and stop thinking errors .................................................................... 1 2 3 4 5

I am aware of the connection between my thoughts, feelings, and actions .................... 1 2 3 4 5

Sleep HygieneI wake up feelings rested 5 or more times a week............................................................. 1 2 3 4 5

My bedroom is an environment that is conducive for sleeping and

I only use my bedroom for sleep related activities ............................................................ 1 2 3 4 5

I am able to fall asleep and stay asleep .............................................................................. 1 2 3 4 5

I sleep without the use of external aids (i.e. background noise or sleep aid pills) ........... 1 2 3 4 5

Physical ActivityI get ½ hour of physical activity that elevates my heart 3-5 days per week ..................... 1 2 3 4 5

I participate in an exercise program that builds strength 2-3 days a week ...................... 1 2 3 4 5

I feel comfortable in my body ............................................................................................. 1 2 3 4 5

I have identified a movement that feels right for my body and brings me joy ................ 1 2 3 4 5

Social SupportI communicate by expressing myself clearly and actively listening ................................... 1 2 3 4 5

I am able to resolve conflict in an effective manner ........................................................... 1 2 3 4 5

I frequently express appreciation and gratitude ................................................................ 1 2 3 4 5

I choose healthy relationships ............................................................................................. 1 2 3 4 5

RelaxationI have ways to calm my mind and body ............................................................................. 1 2 3 4 5

I have techniques to calm myself when under pressure .................................................... 1 2 3 4 5

I am able to use my internal resources for relaxation ........................................................ 1 2 3 4 5

I use physical activity as a form of relaxation ...................................................................... 1 2 3 4 5

LIFE IDEALSGRAPHING TOOL

RELAXATION TOTAL ___________

SOCIAL SUPPORT TOTAL ___________

PHYSICAL ACTIVITY TOTAL ___________

SLEEP HYGIENE TOTAL ___________

COGNITIVE RESTRUCTURING TOTAL ___________

NUTRITION TOTAL ___________

Please, total your score for your current range of self care Low 24 - 58 Medium 59 - 88 High 89 - 120GRAND TOTAL

© 2014 Karen Lane & Lorraine Wight

Life IdealsVital Self-Care84 Page Workbook