Table of Contents
About the Author ix
Introduction 1
What Self-Care Is 3
What You Can Find in This Book 5
'Who Can Use This Book 6
How You Can Use This Book 6
Your Pre-Engagement 7
Chapter 1 The Foundation 9
Foundation Strategies 9
Your Starting Place 10
Self-Care Survey: Starting Point 10
Daily Time Audit: Starting Point 14
The Framework: Maslow's Hierarchy of Needs 16
Needs Identification Strategies 18
My Action Plan: Turn Inward 21
Reflection Questions 24
Reflection Questions for Accountability Partners and Groups 26
Chapter 2 Physiological Needs 29
Physiological Strategies 31
Diet Strategies 31
Exercise Strategies 32
Sleep Strategies 33
General Physiology Strategies 33
My Level One Action Plan: Physiological Needs 34
Reflection Questions 38
Reflection Questions for Accountability Partners and Groups 40
Chapter 3 Safety Needs 43
Safety Strategies 45
My Level Two Action Plan: Safety Needs 47
Reflection Questions 50
Reflection Questions for Accountability Partners and Groups 52
Chapter 4 Belonging Needs 55
Belonging Strategies 60
My Level Three Action Plan: Belonging Needs 62
Reflection Questions 66
Reflection Questions for Accountability Partners and Groups 68
Chapter 5 Esteem Needs 71
Esteem Strategies 76
My Level Four Action Plan: Esteem Needs 78
Reflection Questions 82
Reflection Questions for Accountability Partners and Groups 84
Chapter 6 Self-Actualization Needs 87
Self-Actualization Strategies 91
My Level Five Action Plan: Self-Actualization Needs 93
Reflection Questions 96
Reflection Questions for Accountability Partners and Groups 98
Chapter 7 Transcendence Needs 101
Transcendence Strategies 103
Inspiration Strategies 103
Gratitude Strategies 104
Mindfulness Strategies 106
Altruism Strategies 107
My Level Six Action Plan: Transcendence Needs 109
Reflection Questions 112
Reflection Questions for Accountability Partners and Groups 114
Epilogue: Final Thoughts 117
Self-Care Survey: Growth Check 118
Daily Time Audit: Growth Check 121
Appendix: My Personalized Self-Care Plan 123
Self-Care Plan 124
References and Resources 125
Index 137
