Episode 39 Show Notes

Hey everyone, I’m Sophilia Lark-Woodbury and this is episode 39 of the S.O.S. podcast on

Monday August 13th 2018. Last Sunday, I posted on my Instagram account that I would soon be

doing a podcast episode on self-care prep and what that looks like in daily life. Well, this is the

segment, and I’m excited to share some of the tools that I use to ensure that I take care of

myself each day. With the plethora of self-care programs and products available in today’s

current health and wellness market, it was important to me to focus on natural solutions that

people could use anytime, anywhere, and with minimal effort. Today, I’m going to share some

simple methods that, once you get established, will help you to prepare and look forward to

each day with zest and determination. Let’s dive in!

● You know, everyday I’m interacting with my support group in some capacity, and what I

find most interesting is the number of times I hear moms say, “I just don’t have time to

think about myself.”

● I know it’s hard, especially when the mom is a single parent or what I call a “surrogate

single parent,” (I’ll explain this one later) to make time for oneself. Typically, all that’s

done in a day is for the child (i.e., therapies, leisure planning, meal planning, specific bed

routines, child care arrangement, etc.).

● “So, when and where do I get the chance to take care of me,” moms often say. The truth

is, there isn’t much time, and when there is, it’s like a desperate race to soak up every

ounce, because it may be weeks or months before there’s another break.

● That’s the story of my life and the lives of many other moms who struggle to take care

of their own wellbeing on a consistent basis.

 ● Many of us have varying levels of support, from an entire network of people all the way

down to only one other person.

● Obviously, those with more support will probably have more time to enjoy the things

around them than those who have scant support.

● For those with minimal support, it is very important for you to place self-care at the top

of your daily care list by preparing a simple schedule.

● I want to show you how to do that despite having less time, less support, and fewer

opportunities for self-care.

Time-boxing/blocking

● When I self-care prep, I start with me. I don’t think about other people or what they

need in that moment. It’s all about taking care of me.

● I have heard some people say, “That sounds kind of selfish,” but my response is always,

“How is it selfish to make sure you are in good health? Who else is going to do it for

me?”

● Taking care of yourself doesn’t mean that you are forgetting about your responsibilities

and commitments; it means that you are placing a premium on your health because all

human beings, whether you are a full-time caregiver or not, deserve what I call the 3 R’s

(rest, relaxation, and recreation).

● I set myself up for enjoying those things by time-boxing. See my time-boxing schedule

below.

Mellow Mon. Turn up Tues. Work around Wed. Throttle Thurs. Fix & Finish Fri.
 No Comp. No Comp. No Comp. No Comp. No Comp.

8:00

8:30 SC blast/exercise SC blast/exercise SC blast/exercise SC blast/exercise SC blast/exercise

9:00 Podcast Ep. Planning Feedback/correctio Problem-solving YouTube vid.

Due ns due

9:30

10:00

10:30

11:00 F/U emails F/U emails F/U emails F/U emails F/U emails

11:30 Lunch Lunch Lunch Lunch Lunch

12:00

12:30 Support Group Client Client meetings Volunteerism Client meetings

meetings

1:00

1:30

2:00 Client

meetings

2:30

3:00

3:30
 Daily Self-care Activity Schedule (DSAS)

Below is a sample outline of my self-care activities and a weekly activity engagement plan:

Physical Care Psychological/emotional Care Spiritual Care Social Care

Sleep – 8 hours Crossword puzzles Meditation/pr Attending community and

each night ayer social support groups

Functional fitness, Reading fun and light books Reading daily Sending letters to legislators
swimming, devotional on pertinent issues
dancing/mma

Natural care with Weekly consultation with Spiritual Advocating for educational
herbs and body mastermind/roundtable group counseling and healthcare services for
remedies my child

Eating Paleo Setting boundaries (work, school, Church/worshi Sports, concerts,

85/15 relationships) p attendance entertainment, events

Monthly body Writing poetry Yoga Arts and crafts

detox

Relaxation Talking to friends Tai chi Volunteerism/community

exercises service

Day Activity Time

Physical Mon-Fri SC 8:30 a.m. – 9:00 a.m.

blast/exercise

Psychological Tues. Mastermind 7:30 p.m.

group

Spiritual Wed. Lead bible 6:30 p.m.

study group

Social Thur. Volunteering 12:00 p.m. – 2:00 p.m.

at local charity

Weekends (Sat & Sun) Rest, Relax, All day

Rec.
Next week, I’m going to address the stress inducers that moms of children on the spectrum

often experience and ways to reduce those stressors. I can’t wait to get back here and provide

you with more tools to help you make your life more manageable each day.

I’ll see you next week. Have a good one.

Cue music (follow your dreams) 10-13 seconds, fade in!