Personal Maintenance Plan

📅 Daily Non-Negotiables

What 1-2 practices will you do almost every day? Keep this minimal and achievable (5-10 minutes total).

Morning Practice

Example: 5-minute breathing exercise, quick body scan

Evening Practice

Example: PMR, gratitude reflection, worry dump

Throughout Day (as needed)

Example: Check in on thoughts when stressed, 3-breath reset

🗓️ Weekly Maintenance

One longer practice session each week (15-30 minutes).

Day and Time

Be specific: "Sunday 7pm" not "weekend sometime"

Weekly Activities

What will you do during this time?

📊 Monthly Check-In

A comprehensive review session (30-45 minutes).

When will you do this?

Example: First Sunday of each month

What will you review?

⚠️ High-Risk Situations

Times when you'll need to intensify your practice.

My High-Risk Situations

Times of year, circumstances, or patterns that typically increase stress

Booster Plan for High-Risk Times

What will you do when you see these coming?

🛠️ My Best Techniques

Quick reference for what works best for you.

For Acute Stress Moments For Cognitive Patterns For Energy Management For Sleep

👥 Support System

People who can help me recognize early warning signs Professional Support (if needed)