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Upgrade Your Wellness Game:

Simple Self-Care Hacks

Host: Carrie Green (Kent Denver School - CO, Collective Cohort)

Thursday, April 6 from 7-8pm EST/4-5pm PST

Zoom Link

Got 15 minutes, 10 min, 5 min or less? No problem! Come learn some fun, easy and FREE (ok, some are not free!) Self-Care Hacks that you can put into place immediately! We'll explore some fundamentals of self-care and then I'll let you loose to play, make and explore, so that by the end of our hour together you'll have a toolkit of Self-Care Hacks that

work for YOU. Bring an open mind and a desire to feel better, fast!

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WHY ME?

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SOME AGREEMENTS FOR TODAY:

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  1. Personal Stories Stay, Learning Leaves
  2. The Squirrel Approach: Take What Serves You and Chuck the Rest
  3. Little Things Add Up to Big Things
  4. Be Open to Trying Something New TODAY

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WHAT IS THE #1 THING THAT KEEPS PEOPLE FROM ACHIEVING THEIR DREAMS?

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Let’s Get Started!

What is self-care?

How do you define self-care? Place your thoughts in the chat!

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Upgrade Your Wellness Game: Simple Self-Care Hacks

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Self-Care: The Ability to Self-Sooth

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A Constant Cycle of Listening & Responding

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Part 1: Framework #1

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Tuning Your Radio

Connecting with the frequency that you need

at the time you need it.

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Upgrade Your Wellness Game: Simple Self-Care Hacks

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Framework #1: Tuning Your Radio

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A Form of Listening

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Tuning Your Radio: (RULER)

  1. How do you feel?
  2. How do you want to feel?
  3. What will you do to get there?

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A Form of Listening

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Upgrade Your Wellness Game: Simple Self-Care Hacks

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BRAINSTORM EXERCISE #1

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In Breakout Rooms: (6 min - 3 each)

  1. How do you feel right now? (Use descriptive words.)
  2. Identify times that you felt good - what was happening? What wasn’t happening?
  3. What can you take from Question 2 to shift how you may be feeling in challenging times?

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Upgrade Your Wellness Game: Simple Self-Care Hacks

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BRAINSTORM EXERCISE: DEBRIEF

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Share your takeaways & learnings from your breakout rooms in the chat.

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Hacks List #1

  1. Get in Touch with how are you feeling throughout the day.
  2. Practice feeling the good.
  3. What are the environments that give rise to goodness for you? (Nothing is too small…)
  4. What works to snap you out of a mood? What doesn’t?
  5. What are the smallest steps you can take to feel better?

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Upgrade Your Wellness Game: Simple Self-Care Hacks

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Mindset Check #1: Negativity Bias

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Savoring the Good

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Upgrade Your Wellness Game: Simple Self-Care Hacks

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Mindset Check #2: Self-Compassion

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Building Capacity for Grace

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Upgrade Your Wellness Game: Simple Self-Care Hacks

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Mindset Check #3: Experimental Design

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Design, Test, Try Again!

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Hacks List #2

  1. Shake & Bake
  2. Distract By Act(ion)
  3. Play, play, play
  4. Fight & Write
  5. Flooding - 2 Kinds
  6. Do Now, Do Later
  7. Thank You, Next
  8. This Will Matter For…

9. Email Double Take

10. So Many Things Had to Go Right

11. Spelunking the Crevices of Your Day

12. 60 for 20; Put on the Exercise Clothes; Partner in Crime; Calendar it In; Pump Up Playlist; Exercise Punch Card

13. Healthy Rewards

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Part 2: Framework #2

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5x5

The Big 5 crossed with your Five Senses are UNSTOPPABLE!

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Upgrade Your Wellness Game: Simple Self-Care Hacks

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Framework #2: 5X5

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The “Big 5”:

Eat

Drink

Sleep

Move

Connect

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A Form of Responding

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Framework #2: 5X5

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The 5 Senses

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A Form of Responding

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Upgrade Your Wellness Game: Simple Self-Care Hacks

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BRAINSTORM EXERCISE #2

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In Breakout Rooms: (6 min - 3 each)

  1. Pick ONE of the Big 5 and ONE of the 5 senses.
  2. Brainstorm ways to create your own Self-Care Hacks exploring these two prompts (together or insolation)
  3. Have fun!

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Ex. Sleeping and Hearing

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Upgrade Your Wellness Game: Simple Self-Care Hacks

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BRAINSTORM EXERCISE: DEBRIEF

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Share your takeaways & learnings from your breakout rooms in the chat.

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Hacks List #3

  1. Combo Platters
  2. Solo Act
  3. Attention Tending
  4. Consumption Audit
  5. Distraction Playbook
  6. Stay on Your Team
  7. I’d Rather Be
  8. Spa Day Ends in Y

9. Inspiration Playbook

10. Rituals

11. Eye Pillow Karaoke

12. Driving Meditation

13. My Favorite Things

14. Three Breaths & a Song

15. When I Grow Up

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And if ALL ELSE FAILS:

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DO NOTHING.

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Resources List

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What is self-care?

(chat answers from YOU!)

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  1. Valuing myself
  2. Healthy habits
  3. Prioritizing emotional/physical wellbeing, actively
  4. Taking care of our own physical, mental, emotional self
  5. Taking time to pause
  6. Stop achieving
  7. Being present with yourself
  8. Giving ourselves the same grace we give to others

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