This document provides advice on taking care of yourself physically, socially/emotionally, spiritually, and mentally. It emphasizes that self-care begins with balance in activity and rest, work and play, saying yes and no. The basics of self-care include nutrition, exercise, sleep, and meditation. It also encourages tapping into social resources like friends, family, mentors, and health professionals for support. Specific self-care exercises outlined include journaling about ways to improve and actions taken each day. The overall message is that success and health can be balanced by making time for self-care a priority.

1. Taking Care of Yourself
Michelle Gomez
Executive Advisor WoA Bay Area
AVP Consumer Markets AT&T
Professional Coach and Trainer
February 25, 2010
San Ramon, California

2. Rumors About Success at AT&T
• You have to work 12 hours a day to achieve it
• You have to choose work over family
• You have to leave the office last to prove your
dedication
• You have to be focused on your next upward move
at all times
4/22/2010 © The Gomez Group. Restricted content. Permission to use in any form must be requested via mo.gomez@att.net
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3. Who Am I?
• I am your constant companion.
• I am your greatest helper or heaviest burden.
• I will push you onward or drag you down to failure.
• I am completely at your command.
• Half the things you do might just as well be turned over to me and
I will be able to do them quickly and correctly.
• I am easily managed – you must merely be firm with me. Show
me exactly how you want something done and after a few lessons
I will do it automatically.
• I am the servant of all great people and, alas, of all failures as well.
4/22/2010 © The Gomez Group. Restricted content. Permission to use in any form must be requested via mo.gomez@att.net
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4. Exploring Your Habits
– Are You Taking Care of Yourself?
• PHYSICAL • SOCIAL/EMOTIONAL
− How do you ensure your nutritional – How often do you spend time with
needs are met? people who care about you?
− Do you drink 8-10 glasses of water – How often do you call supportive
each day? people in your life?
− How often do you exercise? – How often do you curl up with a
− How many hours do you sleep at night? good book? Your pet? A Love one?
− What else do you do to nurture your – When’s the last time you had a
body? massage? A pedicure? A hot
bath?
• SPIRITUAL • MENTAL
– What do you do to feed your spirit? – Does your day include at least 10
– Are you part of a spiritual community? minutes to sit quietly?
– When’s the last time you listened to – Do you allow yourself to drive without
inspirational music or read poetry? the radio on?
– Do you have a gratitude journal or log, – What are you filling your mind with in
and are you regularly noting those what you watch, listen to or read, and
things you are thankful for? how is that sustaining you, or is it?
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5. Where Do I Begin?
It all begins with SELF-CARE!!!
• What is your balance of
– Activity and Quiet Time
– Work and Play
– Saying “Yes I’ll help” and Saying “No”
• Start with the Basics
– Nutrition
– Exercise
– Sleep
– Meditation
4/22/2010 © The Gomez Group. Restricted content. Permission to use in any form must be requested via mo.gomez@att.net 5

6. Tap Into Your Resources
Your Your
Spiritual Significant
Advisor Other
Your Other Family
Therapist Members
Your Doctor
YOU Your Boss
Your Friends Your
Employees
Your Mentor
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7. Take Time for You
• Exercises
– Write 5 minutes without stopping even for a second.
o In what ways am I preventing or sabotaging self-care in my
life?
– Take 5 minutes each day for a week to reflect and
journal on the following:
o What did I do to take care of myself today?
o How did that impact my energy and presence?
o What was my biggest breakdown or excuse today?
- If resolved (overcame it and worked through it), what helped me
resolve it?
- If unresolved, what action will I take to resolve it today or
tomorrow?
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8. You Can Be Successful AND Stay Healthy!
Healthy Reflections:
• May I Be Filled with Loving Kindness
• May I Be Well
• May I Be Peaceful And At Ease
• May I Be Happy
Namaste
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