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My Self-Care Journey

🌟 My Self-Care Journey 🌟

Building strength, peace, and wellness - one day at a time

🧠 Mental Health Practices

🌅 Morning Gratitude Practice

Daily - 5 minutes

Before getting out of bed, think of 3 things you're grateful for. They can be simple: "I slept through the night," "The sun is shining," "I have support around me." This rewires your brain to notice positive things.

FREE

📓 Weekly Journal Check-in

Once a week - 15 minutes

Every Monday (allowance day!), write down: How am I feeling this week? What went well last week? What's one thing I'm looking forward to? Use a simple notebook or notes app on your phone.

$3-5 for notebook (one-time)

🎵 Music Therapy Moments

Daily - 20-30 minutes

Create playlists for different moods: calming, energizing, nostalgic. Let your caretakers know when you need "music time" for emotional regulation. Use free platforms like YouTube or Spotify.

FREE

🗣️ Social Connection Time

3-4 times a week

Call or video chat with family/friends for 15-30 minutes. If you're feeling isolated, ask your caretakers about local disability support groups or online communities where you can connect with others.

FREE

🎨 Creative Expression

2-3 times a week - 20 minutes

Try coloring books (adult coloring is very therapeutic), doodling, or simple crafts. This helps process emotions and reduces anxiety.

$10-15 for coloring books & pencils

💪 Physical Therapy & Movement

🧘 Gentle Morning Stretches

Daily - 10-15 minutes

Work with your caretakers or PT to identify 5-7 safe stretches you can do daily. Even seated stretches count! Consistency matters more than intensity.

FREE

🚶 Movement Breaks

3-4 times daily - 5-10 minutes

Whatever movement is possible for you - walking around the house, wheelchair exercises, seated movements. Set phone reminders to move every 2-3 hours.

FREE

💧 Hydration Tracking

Daily

Aim for 6-8 glasses of water daily. Keep a water bottle nearby and mark it with time goals. Good hydration supports healing and reduces fatigue.

FREE (use existing bottles)

🛁 Warm Bath/Shower Therapy

2-3 times a week

Warm water relaxes muscles and reduces pain. Ask caretakers about adding Epsom salts ($5-8) to help with muscle recovery. This is also great relaxation time.

$5-8 for Epsom salts

😴 Sleep Hygiene Routine

Daily

Same bedtime each night, dim lights 30 minutes before, no screens in bed if possible. Quality sleep is crucial for physical recovery and mental health.

FREE

🕊️ Stress Management Tools

🌬️ 4-7-8 Breathing Technique

When stressed - 2-3 minutes

Breathe in for 4 counts, hold for 7, exhale for 8. Repeat 4 times. This activates your calm nervous system. Perfect for when you feel overwhelmed or anxious.

FREE

📱 Guided Meditation Apps

Daily - 10-20 minutes

Try free apps like Insight Timer, Smiling Mind, or YouTube guided meditations. Great for before bed or when anxiety spikes. Ask caretakers to help you find quiet space.

FREE

🌿 Sensory Grounding

When overwhelmed - 5 minutes

5-4-3-2-1 technique: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste. This brings you back to the present moment.

FREE

📺 Comfort Content

As needed - 30-60 minutes

Have a list of "safe" shows, movies, or videos that make you feel good. Sometimes stress management is just giving yourself permission to rest and enjoy something comforting.

FREE (using existing services)

🌱 Weekly Planning Session

Every Monday - 15 minutes

Plan your week with your caretakers. Knowing what to expect reduces anxiety. Include: appointments, activities you want to do, how you'll spend your allowance, and one thing to look forward to.

FREE

💝 Weekly Budget Self-Care Ideas ($80 allowance)

Smart Spending for Self-Care

  • Magazines or books ($8-15): Great for mental stimulation and relaxation
  • Favorite snacks ($10-15): Small food pleasures boost mood
  • Art supplies ($10-20): Coloring books, markers, craft kits
  • Self-care products ($15-25): Nice soap, lotion, or bath items make daily routines special
  • Plants ($10-20): A small plant to care for gives purpose and improves air quality
  • Puzzle or game ($15-30): Engages your brain and provides entertainment
  • Save some each week: Build up for something bigger you really want

✅ My Weekly Self-Care Tracker

Click each day to mark activities completed. Track your progress!

Daily Practices

Mon
Morning
Gratitude
Tue
Morning
Gratitude
Wed
Morning
Gratitude
Thu
Morning
Gratitude
Fri
Morning
Gratitude
Sat
Morning
Gratitude
Sun
Morning
Gratitude

Stretches & Movement

Mon
Stretch
Tue
Stretch
Wed
Stretch
Thu
Stretch
Fri
Stretch
Sat
Stretch
Sun
Stretch

Stress Management

Mon
Breathing/
Meditation
Tue
Breathing/
Meditation
Wed
Breathing/
Meditation
Thu
Breathing/
Meditation
Fri
Breathing/
Meditation
Sat
Breathing/
Meditation
Sun
Breathing/
Meditation

💙 Remember These Things

  • Progress isn't linear: Some days will be harder than others, and that's okay
  • Small wins matter: Did one stretch today? That counts! Drank water? Victory!
  • Ask for help: Your caretakers are there to support you - let them know what you need
  • Celebrate yourself: You've overcome tremendous challenges. Every day you practice self-care is an achievement
  • Be patient: Healing takes time, both physical and emotional. You're doing great
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