Shay
New South Wales
Goal:
I want to have the mental stamina to begin coaching others, including others who've had a brain injury or stroke.
Time Frame:
1 year
Best Outcome:
That I'm able to begin to reciprocate some of the support I've received from others over the years.
Steps and Action Plan:
Step 1:
Get more than 7 hours' sleep per night
Activity 1:
Set an alert on my watch when it's time to start getting ready for bed
Activity 2:
Rearrange and reschedule evening activities so that I can get to bed earlier
Step 2:
Exercise daily, with more intense exercise 3-4 times per week, and mixing it up so I don't get bored
Activity 1:
This is a maintenance activity - already underway
Activity 2:
Increase the intensity of the exercise, being mindful of my mental stamina
Activity 3:
Learn more about the different activities I can take part in, and sign-up to 1 or 2 new activities
Step 3:
Gradually add more challenging mental activities into each day
Activity 1:
This is ongoing, building day-by-day, week-by-week, month-by-month
Activity 2:
Take on more challenging assignments at work when I feel I have the mental bandwidth
Activity 3:
Steadily increase social activities at the weekend and during evenings
Activity 4:
Read increasingly challenging material for personal development or education
Activity 5:
Challenge myself to actively learn (for high recollection) as well as passively learning
Step 4:
Meditate at least 4-5 days each week
Activity 1:
This is a maintenance activity
Activity 2:
Experiment with different types, and duration, of meditation to find the one(s) that work best
Step 5:
Monitor my mental stamina and give myself permission to 'ease back' if I'm getting over-tired
Activity 1:
Keep a journal each day with a 1-10 rating plus my guesstimate about what contributed to the score
Activity 2:
Have a 'pact' with myself: I'll give myself permission to take things easier if my score is falling