Apologies all around but my internet service was down for several days so I was unable to post anything new.

Today’s post is simply a pdf file that you can download here, print out to help keep track of your progress in training your black dog to behave. It’s tough to do things when you’re down and this is designed to mark off what you do everyday so that you have a sense of accomplishment and can track your progress.

Oftentimes it seems that you’re not making progress but when you get out your book full of these weekly charts to compare, you’ll see that you’re improving in several areas. So download them, print them out, punch 3 holes in them, put them in a 3 ring binder and start writing. It’s easy, just do it!
With this chart you can track:

1. Omega-3 intake
2. Multivitamin - take one a day
3. Bright Light Exposure - 30 minutes at least 5 times a week
4. Sleep - how many hours and was it restful?
5. Exercise - at least 30 to 40 minutes 3 times a week
6. Pleasant Activities - take time to do something you enjoy
7. *Flow Activity - a sense of playfulness, focused attention, loosing track of time, etc.
8. Social Activity - doing things with others, weekly coffee, nightly walk, etc.
9. Self-Esteem - give yourself credit for doing three things each day
10. Daily Mood Rating - how did you feel today?

*Flow activities are many & varied. They include (but aren’t limited to) creating or performing arts, sports, crafts, hobbies, etc. They can be productive - like work or study, etc. or leisure - like something you do for fun. They can also be active - hobbies, making music, etc. or passive - listening to music, watching a movie, etc.

This entry was posted on Tuesday, September 11th, 2007 at 6:03 pm and is filed under therapeutic lifestyle changes T.L.C..