Daily Joy in motion

1
Joy in motion, Including first hour at schoolThe best balance / mix of activities is…
PLEASURE VS. WORK
FFlowLESSSex
LSD
MON
Floor work
new moves
Food
PLAY, SPONTANEOUS, ARISING FROM WITHIN versus LEARNED ROUTINE
Weeeee moving
unwinding backline spine et cetera
foot standing unwinding
dancing
floor work expression arms
RELAXATION / STILLNESS VS. CONTRACTION/MOVEMENT
NSDR
Face plant
Back lying-as if sitting
roller With legs long
Body scan
meditation and present moment awareness
MOVEMENT MON VS.
2000
4000
6000
8000
10000
PILLS VS JOY IN MOVEMENT (JIM)
GLOBAL / EVERYDAY ACTIVITIES / PRACTICAL VS SOMATIC/INTERNAL PRACTICE / LOCAL
AT / Judith
Gary ward / Rosie
Standing / sitting / rolling
CET Cooking eating tidying
Yoga
Animal
SOMATIC/ / LOCAL VS. GLOBAL ETC
Reflexes
Feldenkrais
Floor work
Breath
Yoga
LEARNED ROUTINE VS. SPONTANEOUS, ARISING FROM WITHIN
MASSAGE/MANIPULATION
Melt
Foam rolling
Wrists
feet
COGNITIVE TRAINING / ROUTINE BUILDING VS. MOVEMENT
Goals
Methods
OBJECT / MANIPULATORY VS. WITHOUT
MARTIAL ARTS/ WITH OTHERS VS. ALONE
ENVIRONMENT / PROPS
BIKE VS. PUBLIC TRANSPORT
FLEXIBILITY TRAINING
STRENGTH TRAINING
Other
2
HabitsThe best balance / mix of activities is…
6hrs5%3pain 25-30 hrs/week work schedule, 7.5 hrs admin.Sitting ≤ 3 hrs, standing ≤ 1.5 hrs, lying ≤ 2 hrs, phone standing ≤ 1 hr, phone sitting ≤ 30 mins.90% break compliance.Routine work ≥ 20%.Stressful work ≤ 10%, stressful day ≤ 1/14 days.
Rosie state
Daily action plan + review DAPR
practice breathing into the thoracic area on their own, holding still and allowing the breath to move through without additional movement.
Awarenessing. Seeing, Porous breathing
CET Cooking eating tidying
More pleasure, include and direct through discomfort
Prayer
parts / bh
Kates eyes, Judith's, Rick's
Rosie chin tuck 5x5s, x2 massage, poised head
rosie new stuff , then vide
Judith
Quadruped
Relax NSDR lying face plant
cold shower
Joy in mezzanine, Lights on
Hanging out monkey tube/staircase
Aliveness FFlowLESSSex
Armpit release. Ancient warrior, elbows away with hands guiding
Thoracic mobility x2
MON
LSD balls objects
PILLs
connect w/ friend(s)
Anthony moves
Tooth guard
plantar fasciitus
Walk backwards
Supplements iron Magnesium rub
Other
3
PILLSThe best balance / mix of activities is…
Kate's eyes
Preacher
Roll down into face plant
Heel raise <small bounce> Toes / integrated with soft and tall
Roll down props or head on computer
Sighing vocalisation smile beach
headstands
Face plant
anthony flat back
anthony nod rotate safe neck
Self touch
The slow dance Whilst standing
Heat pad
Judith hands on wall/object w where am I
Other
4
WorkstationThe best balance / mix of activities is…
Daily action plan + review DAPR
Combined risk assessment < 10%
Pacing 543 = 5% Break compliance
6hrs,
3/10
standing two legs
your next position is your best one. next mouse. Sit stand lying rotate
Keep elbows at approximately 90 degrees (between 90 and 110 degrees) to help relax your shoulders and forearms.
Keep shoulders low and relaxed
Awarenessing. Seeing, Porous breathing balancing
Soft tall with grounded heels Tiptoes potential
Seeing the green horizon
Judith Anthony moves
wrist in a neutral position Keep the wrists straight and aligned with the forearms.
Create a reminder at 8 AM today leave for the video timel apse of workings
Other
5
In that order of attention (time and effort)? If different, how and why? The best balance / mix of activities was/would be
6
JIM hours
1
2
3
4
5
6
Worst
Best
7
JIM quality
1
2
3
4
5
6
Worst
Best
8
Work hours
1
2
3
4
5
6
Worst
Best
9
Work quality
1
2
3
4
5
6
Worst
Best
10
Healing
1
2
3
4
5
6
Worst
Best
11
Ease
1
2
3
4
5
6
Worst
Best
12
Love
1
2
3
4
5
6
Worst
Best
13
Worth
1
2
3
4
5
6
Worst
Best
14
EA
1
2
3
4
5
6
Worst
Best
15
Aliveness
1
2
3
4
5
6
Worst
Best
16
What was good?
17
In that order of attention (time and effort)? If different, how and why? The best balance / mix of activities was/would beSix means you really want to change it and
Spontaneous, arising from within
Learned routine
Global / everyday activities / practical
Somatic/internal practice / local
Relaxation / stillness
Contraction/movement
Play / joy
Pleasure
PILLs
Work
Cognitive training / routine building vs. Movement
Movement
Martial arts/ with others
Alone
Deliberate release eg.massage
Joy in movement (jim)
Object / manipulatory
Environment / props
Bike vs. Public transport/ walk
foam rolling
Flexibility training
Strength training
Graduated exposure
1
2
3
4
5
6
Row 0, Column 0Row 0, Column 1Row 0, Column 2Row 0, Column 3Row 0, Column 4Row 0, Column 5
1
2
3
4
5
6
Row 1, Column 0Row 1, Column 1Row 1, Column 2Row 1, Column 3Row 1, Column 4Row 1, Column 5
1
2
3
4
5
6
Row 2, Column 0Row 2, Column 1Row 2, Column 2Row 2, Column 3Row 2, Column 4Row 2, Column 5
1
2
3
4
5
6
Row 3, Column 0Row 3, Column 1Row 3, Column 2Row 3, Column 3Row 3, Column 4Row 3, Column 5
1
2
3
4
5
6
Row 4, Column 0Row 4, Column 1Row 4, Column 2Row 4, Column 3Row 4, Column 4Row 4, Column 5
1
2
3
4
5
6
Row 5, Column 0Row 5, Column 1Row 5, Column 2Row 5, Column 3Row 5, Column 4Row 5, Column 5
1
2
3
4
5
6
Row 6, Column 0Row 6, Column 1Row 6, Column 2Row 6, Column 3Row 6, Column 4Row 6, Column 5
1
2
3
4
5
6
Row 7, Column 0Row 7, Column 1Row 7, Column 2Row 7, Column 3Row 7, Column 4Row 7, Column 5
1
2
3
4
5
6
Row 8, Column 0Row 8, Column 1Row 8, Column 2Row 8, Column 3Row 8, Column 4Row 8, Column 5
1
2
3
4
5
6
Row 9, Column 0Row 9, Column 1Row 9, Column 2Row 9, Column 3Row 9, Column 4Row 9, Column 5
1
2
3
4
5
6
Row 10, Column 0Row 10, Column 1Row 10, Column 2Row 10, Column 3Row 10, Column 4Row 10, Column 5
1
2
3
4
5
6
Row 11, Column 0Row 11, Column 1Row 11, Column 2Row 11, Column 3Row 11, Column 4Row 11, Column 5
1
2
3
4
5
6
Row 12, Column 0Row 12, Column 1Row 12, Column 2Row 12, Column 3Row 12, Column 4Row 12, Column 5
1
2
3
4
5
6
Row 13, Column 0Row 13, Column 1Row 13, Column 2Row 13, Column 3Row 13, Column 4Row 13, Column 5
1
2
3
4
5
6
Row 14, Column 0Row 14, Column 1Row 14, Column 2Row 14, Column 3Row 14, Column 4Row 14, Column 5
1
2
3
4
5
6
Row 15, Column 0Row 15, Column 1Row 15, Column 2Row 15, Column 3Row 15, Column 4Row 15, Column 5
1
2
3
4
5
6
Row 16, Column 0Row 16, Column 1Row 16, Column 2Row 16, Column 3Row 16, Column 4Row 16, Column 5
1
2
3
4
5
6
Row 17, Column 0Row 17, Column 1Row 17, Column 2Row 17, Column 3Row 17, Column 4Row 17, Column 5
1
2
3
4
5
6
Row 18, Column 0Row 18, Column 1Row 18, Column 2Row 18, Column 3Row 18, Column 4Row 18, Column 5
1
2
3
4
5
6
Row 19, Column 0Row 19, Column 1Row 19, Column 2Row 19, Column 3Row 19, Column 4Row 19, Column 5
1
2
3
4
5
6
Row 20, Column 0Row 20, Column 1Row 20, Column 2Row 20, Column 3Row 20, Column 4Row 20, Column 5
1
2
3
4
5
6
Row 21, Column 0Row 21, Column 1Row 21, Column 2Row 21, Column 3Row 21, Column 4Row 21, Column 5
1
2
3
4
5
6
Row 22, Column 0Row 22, Column 1Row 22, Column 2Row 22, Column 3Row 22, Column 4Row 22, Column 5
Spontaneous, arising from within
Learned routine
Global / everyday activities / practical
Somatic/internal practice / local
Relaxation / stillness
Contraction/movement
Play / joy
Pleasure
PILLs
Work
Cognitive training / routine building vs. Movement
Movement
Martial arts/ with others
Alone
Deliberate release eg.massage
Joy in movement (jim)
Object / manipulatory
Environment / props
Bike vs. Public transport/ walk
foam rolling
Flexibility training
Strength training
Graduated exposure
1
2
3
4
5
6
Row 0, Column 0Row 0, Column 1Row 0, Column 2Row 0, Column 3Row 0, Column 4Row 0, Column 5
1
2
3
4
5
6
Row 1, Column 0Row 1, Column 1Row 1, Column 2Row 1, Column 3Row 1, Column 4Row 1, Column 5
1
2
3
4
5
6
Row 2, Column 0Row 2, Column 1Row 2, Column 2Row 2, Column 3Row 2, Column 4Row 2, Column 5
1
2
3
4
5
6
Row 3, Column 0Row 3, Column 1Row 3, Column 2Row 3, Column 3Row 3, Column 4Row 3, Column 5
1
2
3
4
5
6
Row 4, Column 0Row 4, Column 1Row 4, Column 2Row 4, Column 3Row 4, Column 4Row 4, Column 5
1
2
3
4
5
6
Row 5, Column 0Row 5, Column 1Row 5, Column 2Row 5, Column 3Row 5, Column 4Row 5, Column 5
1
2
3
4
5
6
Row 6, Column 0Row 6, Column 1Row 6, Column 2Row 6, Column 3Row 6, Column 4Row 6, Column 5
1
2
3
4
5
6
Row 7, Column 0Row 7, Column 1Row 7, Column 2Row 7, Column 3Row 7, Column 4Row 7, Column 5
1
2
3
4
5
6
Row 8, Column 0Row 8, Column 1Row 8, Column 2Row 8, Column 3Row 8, Column 4Row 8, Column 5
1
2
3
4
5
6
Row 9, Column 0Row 9, Column 1Row 9, Column 2Row 9, Column 3Row 9, Column 4Row 9, Column 5
1
2
3
4
5
6
Row 10, Column 0Row 10, Column 1Row 10, Column 2Row 10, Column 3Row 10, Column 4Row 10, Column 5
1
2
3
4
5
6
Row 11, Column 0Row 11, Column 1Row 11, Column 2Row 11, Column 3Row 11, Column 4Row 11, Column 5
1
2
3
4
5
6
Row 12, Column 0Row 12, Column 1Row 12, Column 2Row 12, Column 3Row 12, Column 4Row 12, Column 5
1
2
3
4
5
6
Row 13, Column 0Row 13, Column 1Row 13, Column 2Row 13, Column 3Row 13, Column 4Row 13, Column 5
1
2
3
4
5
6
Row 14, Column 0Row 14, Column 1Row 14, Column 2Row 14, Column 3Row 14, Column 4Row 14, Column 5
1
2
3
4
5
6
Row 15, Column 0Row 15, Column 1Row 15, Column 2Row 15, Column 3Row 15, Column 4Row 15, Column 5
1
2
3
4
5
6
Row 16, Column 0Row 16, Column 1Row 16, Column 2Row 16, Column 3Row 16, Column 4Row 16, Column 5
1
2
3
4
5
6
Row 17, Column 0Row 17, Column 1Row 17, Column 2Row 17, Column 3Row 17, Column 4Row 17, Column 5
1
2
3
4
5
6
Row 18, Column 0Row 18, Column 1Row 18, Column 2Row 18, Column 3Row 18, Column 4Row 18, Column 5
1
2
3
4
5
6
Row 19, Column 0Row 19, Column 1Row 19, Column 2Row 19, Column 3Row 19, Column 4Row 19, Column 5
1
2
3
4
5
6
Row 20, Column 0Row 20, Column 1Row 20, Column 2Row 20, Column 3Row 20, Column 4Row 20, Column 5
1
2
3
4
5
6
Row 21, Column 0Row 21, Column 1Row 21, Column 2Row 21, Column 3Row 21, Column 4Row 21, Column 5
1
2
3
4
5
6
Row 22, Column 0Row 22, Column 1Row 22, Column 2Row 22, Column 3Row 22, Column 4Row 22, Column 5
18
In that order of attention (time and effort)? If different, how and why? The best balance / mix of activities was/would beSix means you really want to change it and
What went really well
what could be better/change
Global / everyday activities / practical
Row 0, Column 0
Row 0, Column 1
Somatic/internal practice / local
Row 1, Column 0
Row 1, Column 1
Relaxation / stillness
Row 2, Column 0
Row 2, Column 1
Contraction/movement
Row 3, Column 0
Row 3, Column 1
Play / joy
Row 4, Column 0
Row 4, Column 1
Pleasure
Row 5, Column 0
Row 5, Column 1
PILLs
Row 6, Column 0
Row 6, Column 1
Work
Row 7, Column 0
Row 7, Column 1
Spontaneous, arising from within
Row 8, Column 0
Row 8, Column 1
Learned routine
Row 9, Column 0
Row 9, Column 1
Cognitive training / routine building vs. Movement
Row 10, Column 0
Row 10, Column 1
Movement
Row 11, Column 0
Row 11, Column 1
Martial arts/ with others
Row 12, Column 0
Row 12, Column 1
Alone
Row 13, Column 0
Row 13, Column 1
Deliberate release eg.massage
Row 14, Column 0
Row 14, Column 1
Joy in movement (jim)
Row 15, Column 0
Row 15, Column 1
Object / manipulatory
Row 16, Column 0
Row 16, Column 1
Environment / props
Row 17, Column 0
Row 17, Column 1
Bike vs. Public transport/ walk
Row 18, Column 0
Row 18, Column 1
foam rolling
Row 19, Column 0
Row 19, Column 1
Flexibility training
Row 20, Column 0
Row 20, Column 1
Strength training
Row 21, Column 0
Row 21, Column 1
Graduated exposure
Row 22, Column 0
Row 22, Column 1
Global / everyday activities / practical
Somatic/internal practice / local
Relaxation / stillness
Contraction/movement
Play / joy
Pleasure
PILLs
Work
Spontaneous, arising from within
Learned routine
Cognitive training / routine building vs. Movement
Movement
Martial arts/ with others
Alone
Deliberate release eg.massage
Joy in movement (jim)
Object / manipulatory
Environment / props
Bike vs. Public transport/ walk
foam rolling
Flexibility training
Strength training
Graduated exposure
What went really well
Row 0, Column 0
what could be better/change
Row 0, Column 1
What went really well
Row 1, Column 0
what could be better/change
Row 1, Column 1
What went really well
Row 2, Column 0
what could be better/change
Row 2, Column 1
What went really well
Row 3, Column 0
what could be better/change
Row 3, Column 1
What went really well
Row 4, Column 0
what could be better/change
Row 4, Column 1
What went really well
Row 5, Column 0
what could be better/change
Row 5, Column 1
What went really well
Row 6, Column 0
what could be better/change
Row 6, Column 1
What went really well
Row 7, Column 0
what could be better/change
Row 7, Column 1
What went really well
Row 8, Column 0
what could be better/change
Row 8, Column 1
What went really well
Row 9, Column 0
what could be better/change
Row 9, Column 1
What went really well
Row 10, Column 0
what could be better/change
Row 10, Column 1
What went really well
Row 11, Column 0
what could be better/change
Row 11, Column 1
What went really well
Row 12, Column 0
what could be better/change
Row 12, Column 1
What went really well
Row 13, Column 0
what could be better/change
Row 13, Column 1
What went really well
Row 14, Column 0
what could be better/change
Row 14, Column 1
What went really well
Row 15, Column 0
what could be better/change
Row 15, Column 1
What went really well
Row 16, Column 0
what could be better/change
Row 16, Column 1
What went really well
Row 17, Column 0
what could be better/change
Row 17, Column 1
What went really well
Row 18, Column 0
what could be better/change
Row 18, Column 1
What went really well
Row 19, Column 0
what could be better/change
Row 19, Column 1
What went really well
Row 20, Column 0
what could be better/change
Row 20, Column 1
What went really well
Row 21, Column 0
what could be better/change
Row 21, Column 1
What went really well
Row 22, Column 0
what could be better/change
Row 22, Column 1
1 of 23
19
What could have been better? Useful to Migraine Buddy daily tracker anything? Any alarms, calendar?
20
Any innovative movements to record?
21
Gratitude as a response to specific instances of careIdentify the person who I think did a nice thing for me (which could be myself)Identify the specific thing that they did.Express to them here that I appreciate the thing that they did! If nothing, HEAL a time when they have/ x's eyes
Huge
Large
Normal
Small
Ok
Ok
22
Gratitude as self-care.HEAL
State Change (physical, hypnosis, environment feeling spotify)
shifting emotions and beliefs (
behavioural techniques
widening space of external possibilities
reconnecting to values/motivating e.g. Affirmations, prayer, daily check-in, I’m a good person feeling spotify
Changing your perspective (aka cognitive restructuring) - identify worry and underlying belief
Problem solving, Courage
I’m a good person mantra
Acceptance (from DBT exercise)
social support + accountability w/ WOOPs voice note or call
Doing the next most important thing
23
Gratitude as self improvement. Identify virtues linked to values. HEAL Positive reinforcement = praise, celebrate and reward progress / effortWell done for keeping going when…Habits, avoid addictions
Huge
Large
Normal
Small
Ok
Ok
Should be Empty: