Better Self-Care with Focus and Organization
One helpful strategy is a focused and organized approach, rather than random. In his Back in Control newsletter (April 17, 2022), David Hanscom, MD, writes:
Chronic mental and physical pain is a complex problem that requires a systematic approach to solve. . . Reprogramming your brain requires repetition but not in a random manner. . . It is much more efficient to solve chronic pain with an organized approach.
What System Works Best?
The best way to get organized is to use a system or tool that works for you. It’s not a one size fits all approach. Instead, if you already use a system that works in other areas of your life, try integrating your self-care into it.
If you don’t already have an organizational system or tool, scan through various options to see which tool might work best for you. When you start to organize your self-care, I can be helpful to let someone else know about your adventure. They can help keep you from letting yourself off the hook.
Focused Repetition
Developing healthy self-care habits requires focused repetition. Just as the random acts of kindness helps build and spread kindness, it’s the focus on kindness, not the randomness. A random approach is much less effective when building healthy habits of self-care. According to Dr. Hanscom, it’s “actually counterproductive.” He suggests Getting Things Done by David Allen, The Organized Executive by Stephanie Winston and the Franklin Covey system.
Dr. Hanscom also says, “You can use your conscious brain to reprogram them from automatic survival reactions to more pleasant ones. That requires ongoing repetition. It also has to be focused.”
If staying focused or being super organized seems overwhelming, you can use other methods. One simple approach is carrying 3×5 cards or a small notebook. Colored 3×5 index cards might help you get focused. Use a different color to represent areas of your life: self-care, work, family, friends, etc. Quickly jot down your goals and make notes of how you’re progressing toward them.
K.I.S.S. (Keep It Short and Simple)
Overall, the idea of focusing and organizing is simple.
- First write down your goal (your dream), for example, to be pain free.
- Next divide your goals into action steps (drink 8 oz of water upon waking up).
- Take one step at a time. Then take the next best step, and then the next.
Your dream of being pain free starts to take on focus and organization. You can follow the pattern each day until the habits you’ve created become your new reality.
What Do You Think?
- How do you organize your self-care?
- What works best for you?
- What action steps do you focus on?