The document provides guidance on how to overcome addiction and lack of activity by developing a schedule of planned activities. It involves self-monitoring current activities to identify patterns, then planning each day to include a balance of enjoyable and productive activities. The goal is to feel a sense of achievement and pleasure through activity, which can help break the vicious cycle of addiction and depression by improving mood, motivation, and ability to cope with problems.
In order to succeed you have to be able to focus, however some times it can be hard to concentrate and to avoid distractions
This short report gives you my top tips to help you focus and to concentrate
In order to succeed you have to be able to focus, however some times it can be hard to concentrate and to avoid distractions
This short report gives you my top tips to help you focus and to concentrate
Today’s busy life constantly comes with packages of stress, anxiety, and apprehension; all of which are not invited to a healthy happy life. To cope, people search for therapies and guidance on how to limit or eradicate these things from daily schedules. However, the answer may be much simpler than that. If anything, it is to calm down and take everything slowly; the definition of Zen.
Here’s a good starter for understanding the principles of acquiring a Zen life you can apply to your everyday routine. With practice and punctuality, you’ll soon find that adapting Zen habits can fill your life with peace and prosperity and is much easier to maintain than you may have thought previously.
Today’s busy life constantly comes with packages of stress, anxiety,
and apprehension; all of which are not invited to a healthy happy
life. To cope, people search for therapies and guidance on how to
limit or eradicate these things from daily schedules. However, the
answer may be much simpler than that. If anything, it is to calm
down and take everything slowly; the definition of Zen.
LIFESTYLE TIPS - The right time to brush your teeth. Paul Scheider
Put yourself on your side! Make a commitment to yourself to become a more positive person. Don’t do it because others want you to do or as a reaction to somebody else’s opinions ; it for you and because of you. You will be the one to reap the benefits in the first place.
What if you could end your day feeling just as good as when you started it? Try this one daily routine for an instant boost in your life and happiness.
Not all study distractions consist of pets, friends or Facebook. It’s not unusual for students to encounter internal study distractions such as anxiety, self-doubt, or hunger, which can easily stop you from completing a productive and effective study sesh. To help you overcome some of the most common types of internal distractions, we’ve detailed how to identify and overcome 8 of them.
If these internal distractions are making you your own worst enemy when it comes to study and you’d like to talk to someone about further strategies to overcome them, contact USQ’s Student Services team for a free and confidential chat.
For more tips on how to overcome bad study habits such as procrastination, negativity and obsession and to learn the secret to staying motivated when it comes to study, check out USQ’s Social Hub.
Inside this eBook, you will discover the topics about productivity tips for a home-based business owner, 5 productivity tips & tools to help you get more done, 5 tips to making the most out of the Evernote, 10 quick productivity hacks you don't want to miss, how to create your own mastermind group, how to get back up when you have failed, how to motivate yourself as an entrepreneur when you're in a slump, how to stop procrastinating with 3 easy steps, 11 useful tips for improving your online business and so much more!
Access the motivational video links at the bottom of the page
Perhaps the greatest test in gathering any objective, regardless of whether it be identified with efficiency, waking early, changing a propensity, working out, or simply getting more joyful, is discovering the inspiration to stay with it.
Inspiration is the key, however it's not in every case simple, throughout each and every day, to find that inspiration.
Today’s busy life constantly comes with packages of stress, anxiety, and apprehension; all of which are not invited to a healthy happy life. To cope, people search for therapies and guidance on how to limit or eradicate these things from daily schedules. However, the answer may be much simpler than that. If anything, it is to calm down and take everything slowly; the definition of Zen.
Here’s a good starter for understanding the principles of acquiring a Zen life you can apply to your everyday routine. With practice and punctuality, you’ll soon find that adapting Zen habits can fill your life with peace and prosperity and is much easier to maintain than you may have thought previously.
Today’s busy life constantly comes with packages of stress, anxiety,
and apprehension; all of which are not invited to a healthy happy
life. To cope, people search for therapies and guidance on how to
limit or eradicate these things from daily schedules. However, the
answer may be much simpler than that. If anything, it is to calm
down and take everything slowly; the definition of Zen.
LIFESTYLE TIPS - The right time to brush your teeth. Paul Scheider
Put yourself on your side! Make a commitment to yourself to become a more positive person. Don’t do it because others want you to do or as a reaction to somebody else’s opinions ; it for you and because of you. You will be the one to reap the benefits in the first place.
What if you could end your day feeling just as good as when you started it? Try this one daily routine for an instant boost in your life and happiness.
Not all study distractions consist of pets, friends or Facebook. It’s not unusual for students to encounter internal study distractions such as anxiety, self-doubt, or hunger, which can easily stop you from completing a productive and effective study sesh. To help you overcome some of the most common types of internal distractions, we’ve detailed how to identify and overcome 8 of them.
If these internal distractions are making you your own worst enemy when it comes to study and you’d like to talk to someone about further strategies to overcome them, contact USQ’s Student Services team for a free and confidential chat.
For more tips on how to overcome bad study habits such as procrastination, negativity and obsession and to learn the secret to staying motivated when it comes to study, check out USQ’s Social Hub.
Inside this eBook, you will discover the topics about productivity tips for a home-based business owner, 5 productivity tips & tools to help you get more done, 5 tips to making the most out of the Evernote, 10 quick productivity hacks you don't want to miss, how to create your own mastermind group, how to get back up when you have failed, how to motivate yourself as an entrepreneur when you're in a slump, how to stop procrastinating with 3 easy steps, 11 useful tips for improving your online business and so much more!
Access the motivational video links at the bottom of the page
Perhaps the greatest test in gathering any objective, regardless of whether it be identified with efficiency, waking early, changing a propensity, working out, or simply getting more joyful, is discovering the inspiration to stay with it.
Inspiration is the key, however it's not in every case simple, throughout each and every day, to find that inspiration.
The Economic Crisis: Public Services and Programs... Education, Emergency Services & Prison Systems... This is a large research project for school turned powerpoint for my final exam grade.
MikaelTalk. 3 motivation tips to increase your performance.Mikael Talk
3 simple tips that will help you to become more productive at work or home.
About the author: Mikael has been researching and studying work motivation and how motivated employees make companies to perform better, for several years. Currently he is a CEO of a branding agency and is writing a book about motivation.
Meditation, which I practiced and taught for the past ten years, has been the most helpful routine I have ever adopted and the most valuable, in my opinion, unrivaled by anything else. Not only has meditation helped me develop my other habits, but it has also helped me become more relaxed, more centered, and less fearful of facing pain difficulties.
7 Steps to Setting Life Goals that Really MatterSridhar laxman
How often do you wish you could stop the clock, slow things down, get more time for yourself, reorganize, restart your life? .Time flies, yes, time sure flies
For more Information
Visit : http://sridharlaxman.com
Journaling; for professional developmentBabu Appat
Journaling is essential to achieve success in your personal and professional life. These slides try to dispense some practical knowledge of effective journaling. Please go through these and please share it.
Burnout is when your mental (and physical) endurance has been exhausted. You have worked so hard and long that you can barely bring yourself to continue.
Today’s busy life constantly comes with packages of stress, anxiety, and apprehension; all of which are not invited to a healthy happy life. To cope, people search for therapies and guidance on how to limit or eradicate these things from daily schedules. However, the answer may be much simpler than that. If anything, it is to calm down and take everything slowly; the definition of Zen.
Transcending Procrastination Special ReportChris Edgar
This special report is about letting go of procrastination and regaining your motivation through the use of mindfulness practices such as meditation and yoga.
Workshop 6 SMART goal setting for stress reductionmarkdarransutton
Workshop 6/6. In this final workshop we explore how to set SMART goals for Stress reduction. Participants answer questions to look at the best methods or techniques for them to reduce stress, and prioritise them. SMART goals and their use is explained. Using an example participants then create their own smart goals based on their preferred method of stress reduction. Participants end the class with a full awareness of Stress, strategies and techniques for combating stress and the ability to create SMART goals.
http://www.markdsutton.com/
Here’s a good starter for understanding the principles of acquiring a Zen life you can apply to your everyday routine. With practice and punctuality, you’ll soon find that adapting Zen habits can fill your life with peace and prosperity and is much easier to maintain than you may have thought previously.
13 Practical Ways To Discover Your Purpose and Live a Life You Lovethanos arm
How do you discover your real purpose in life? I’m not talking about your job, your daily responsibilities, or even your long-term goals. I mean the real reason why you’re here at all — the very reason you exist.
It haunts me a lot after seeing my clients being nervous to enter my chamber; the role of a counsellor is nothing but to increase the life skill of living that they lack.
Explore natural remedies for syphilis treatment in Singapore. Discover alternative therapies, herbal remedies, and lifestyle changes that may complement conventional treatments. Learn about holistic approaches to managing syphilis symptoms and supporting overall health.
Lung Cancer: Artificial Intelligence, Synergetics, Complex System Analysis, S...Oleg Kshivets
RESULTS: Overall life span (LS) was 2252.1±1742.5 days and cumulative 5-year survival (5YS) reached 73.2%, 10 years – 64.8%, 20 years – 42.5%. 513 LCP lived more than 5 years (LS=3124.6±1525.6 days), 148 LCP – more than 10 years (LS=5054.4±1504.1 days).199 LCP died because of LC (LS=562.7±374.5 days). 5YS of LCP after bi/lobectomies was significantly superior in comparison with LCP after pneumonectomies (78.1% vs.63.7%, P=0.00001 by log-rank test). AT significantly improved 5YS (66.3% vs. 34.8%) (P=0.00000 by log-rank test) only for LCP with N1-2. Cox modeling displayed that 5YS of LCP significantly depended on: phase transition (PT) early-invasive LC in terms of synergetics, PT N0—N12, cell ratio factors (ratio between cancer cells- CC and blood cells subpopulations), G1-3, histology, glucose, AT, blood cell circuit, prothrombin index, heparin tolerance, recalcification time (P=0.000-0.038). Neural networks, genetic algorithm selection and bootstrap simulation revealed relationships between 5YS and PT early-invasive LC (rank=1), PT N0—N12 (rank=2), thrombocytes/CC (3), erythrocytes/CC (4), eosinophils/CC (5), healthy cells/CC (6), lymphocytes/CC (7), segmented neutrophils/CC (8), stick neutrophils/CC (9), monocytes/CC (10); leucocytes/CC (11). Correct prediction of 5YS was 100% by neural networks computing (area under ROC curve=1.0; error=0.0).
CONCLUSIONS: 5YS of LCP after radical procedures significantly depended on: 1) PT early-invasive cancer; 2) PT N0--N12; 3) cell ratio factors; 4) blood cell circuit; 5) biochemical factors; 6) hemostasis system; 7) AT; 8) LC characteristics; 9) LC cell dynamics; 10) surgery type: lobectomy/pneumonectomy; 11) anthropometric data. Optimal diagnosis and treatment strategies for LC are: 1) screening and early detection of LC; 2) availability of experienced thoracic surgeons because of complexity of radical procedures; 3) aggressive en block surgery and adequate lymph node dissection for completeness; 4) precise prediction; 5) adjuvant chemoimmunoradiotherapy for LCP with unfavorable prognosis.
Ozempic: Preoperative Management of Patients on GLP-1 Receptor Agonists Saeid Safari
Preoperative Management of Patients on GLP-1 Receptor Agonists like Ozempic and Semiglutide
ASA GUIDELINE
NYSORA Guideline
2 Case Reports of Gastric Ultrasound
Flu Vaccine Alert in Bangalore Karnatakaaddon Scans
As flu season approaches, health officials in Bangalore, Karnataka, are urging residents to get their flu vaccinations. The seasonal flu, while common, can lead to severe health complications, particularly for vulnerable populations such as young children, the elderly, and those with underlying health conditions.
Dr. Vidisha Kumari, a leading epidemiologist in Bangalore, emphasizes the importance of getting vaccinated. "The flu vaccine is our best defense against the influenza virus. It not only protects individuals but also helps prevent the spread of the virus in our communities," he says.
This year, the flu season is expected to coincide with a potential increase in other respiratory illnesses. The Karnataka Health Department has launched an awareness campaign highlighting the significance of flu vaccinations. They have set up multiple vaccination centers across Bangalore, making it convenient for residents to receive their shots.
To encourage widespread vaccination, the government is also collaborating with local schools, workplaces, and community centers to facilitate vaccination drives. Special attention is being given to ensuring that the vaccine is accessible to all, including marginalized communities who may have limited access to healthcare.
Residents are reminded that the flu vaccine is safe and effective. Common side effects are mild and may include soreness at the injection site, mild fever, or muscle aches. These side effects are generally short-lived and far less severe than the flu itself.
Healthcare providers are also stressing the importance of continuing COVID-19 precautions. Wearing masks, practicing good hand hygiene, and maintaining social distancing are still crucial, especially in crowded places.
Protect yourself and your loved ones by getting vaccinated. Together, we can help keep Bangalore healthy and safe this flu season. For more information on vaccination centers and schedules, residents can visit the Karnataka Health Department’s official website or follow their social media pages.
Stay informed, stay safe, and get your flu shot today!
- Video recording of this lecture in English language: https://youtu.be/lK81BzxMqdo
- Video recording of this lecture in Arabic language: https://youtu.be/Ve4P0COk9OI
- Link to download the book free: https://nephrotube.blogspot.com/p/nephrotube-nephrology-books.html
- Link to NephroTube website: www.NephroTube.com
- Link to NephroTube social media accounts: https://nephrotube.blogspot.com/p/join-nephrotube-on-social-media.html
These simplified slides by Dr. Sidra Arshad present an overview of the non-respiratory functions of the respiratory tract.
Learning objectives:
1. Enlist the non-respiratory functions of the respiratory tract
2. Briefly explain how these functions are carried out
3. Discuss the significance of dead space
4. Differentiate between minute ventilation and alveolar ventilation
5. Describe the cough and sneeze reflexes
Study Resources:
1. Chapter 39, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 34, Ganong’s Review of Medical Physiology, 26th edition
3. Chapter 17, Human Physiology by Lauralee Sherwood, 9th edition
4. Non-respiratory functions of the lungs https://academic.oup.com/bjaed/article/13/3/98/278874
Recomendações da OMS sobre cuidados maternos e neonatais para uma experiência pós-natal positiva.
Em consonância com os ODS – Objetivos do Desenvolvimento Sustentável e a Estratégia Global para a Saúde das Mulheres, Crianças e Adolescentes, e aplicando uma abordagem baseada nos direitos humanos, os esforços de cuidados pós-natais devem expandir-se para além da cobertura e da simples sobrevivência, de modo a incluir cuidados de qualidade.
Estas diretrizes visam melhorar a qualidade dos cuidados pós-natais essenciais e de rotina prestados às mulheres e aos recém-nascidos, com o objetivo final de melhorar a saúde e o bem-estar materno e neonatal.
Uma “experiência pós-natal positiva” é um resultado importante para todas as mulheres que dão à luz e para os seus recém-nascidos, estabelecendo as bases para a melhoria da saúde e do bem-estar a curto e longo prazo. Uma experiência pós-natal positiva é definida como aquela em que as mulheres, pessoas que gestam, os recém-nascidos, os casais, os pais, os cuidadores e as famílias recebem informação consistente, garantia e apoio de profissionais de saúde motivados; e onde um sistema de saúde flexível e com recursos reconheça as necessidades das mulheres e dos bebês e respeite o seu contexto cultural.
Estas diretrizes consolidadas apresentam algumas recomendações novas e já bem fundamentadas sobre cuidados pós-natais de rotina para mulheres e neonatos que recebem cuidados no pós-parto em unidades de saúde ou na comunidade, independentemente dos recursos disponíveis.
É fornecido um conjunto abrangente de recomendações para cuidados durante o período puerperal, com ênfase nos cuidados essenciais que todas as mulheres e recém-nascidos devem receber, e com a devida atenção à qualidade dos cuidados; isto é, a entrega e a experiência do cuidado recebido. Estas diretrizes atualizam e ampliam as recomendações da OMS de 2014 sobre cuidados pós-natais da mãe e do recém-nascido e complementam as atuais diretrizes da OMS sobre a gestão de complicações pós-natais.
O estabelecimento da amamentação e o manejo das principais intercorrências é contemplada.
Recomendamos muito.
Vamos discutir essas recomendações no nosso curso de pós-graduação em Aleitamento no Instituto Ciclos.
Esta publicação só está disponível em inglês até o momento.
Prof. Marcus Renato de Carvalho
www.agostodourado.com
Pulmonary Thromboembolism - etilogy, types, medical- Surgical and nursing man...VarunMahajani
Disruption of blood supply to lung alveoli due to blockage of one or more pulmonary blood vessels is called as Pulmonary thromboembolism. In this presentation we will discuss its causes, types and its management in depth.
Knee anatomy and clinical tests 2024.pdfvimalpl1234
This includes all relevant anatomy and clinical tests compiled from standard textbooks, Campbell,netter etc..It is comprehensive and best suited for orthopaedicians and orthopaedic residents.
Phone Us ❤85270-49040❤ #ℂall #gIRLS In Surat By Surat @ℂall @Girls Hotel With...
Ditch Addiction Slides Part 3
1. How to re-activate your Yourself? People engaging in certain habits too frequently find it often difficult to retain daily routines and stay active. This is an enormous problem. Lack of activity brings with it a range of psychological and physical problems. Reduced activity patterns lead to: increased feelings of lethargy, increased depression, increased vulnerability to emotional upset, sleep problems etc. These problems in their turn might make it more difficult to remain/get active and lead to becoming more and more engaged with the addictive behaviour/habit.
2. The problem Addiction is a vicious circle. It slows you down, mentally and physically. Everything –apart from the habit/addictive behaviour- becomes an effort, and you tire easily. You do less, and then blame yourself for doing less. You come to believe that you can do nothing, and that you will never get over this problem. Then you start to feel depressed. It becomes even more difficult to do anything. And so it goes on.
3. Overcoming the problem: activity scheduling Becoming more active is one way of breaking the vicious circle. It has a number of advantages: Activity makes you feel better. At the very least, it takes your mind off your painful feelings. It can give you the sense that you are taking control of your life again, and achieving something worthwhile. You may even find that there are things you enjoy, once you try them. Activity makes you feel less tired. Normally, when you are tired, you need rest. When you are depressed, the opposite is true. You need to do more. Doing nothing will only make you feel more lethargic and exhausted. And doing nothing leaves your mind unoccupied, so you are more likely to brood on your difficulties, and to feel even more depressed. Activity motivates you to do more. In addictions, motivation works backwards. The more you non-addiction activities you do, the more you feel like doing more of them. Activity improves your ability to think. Once you get started, problems that you thought you could do nothing about come into perspective.
4. Getting Going In spite of these advantages, getting going again is not easy. This is because the gloomy, pessimistic thoughts that are typical of depression stand in your way. When you are depressed, you may think that you are doing nothing, achieving nothing, and enjoying nothing. It may be difficult to organize your time productively, or to involve yourself in things you normally enjoy. When you are faced with something you want to do, you may find yourself thinking: 'I won't enjoy it', 'I'll only make a mess of it', or 'It's too difficult.' Thoughts like these stop you from taking action and help to keep you in the vicious circle. Later on in therapy, you will learn how to work directly on depressing and addiction promoting thoughts, which stop you from getting down to what you want to do. Your goal will be to notice and challenge the thoughts, so that they no longer stand in your way. First of all, though, you need to get a detailed idea of exactly what you are doing, and how much pleasure and satisfaction you get from what you do. What you discover will help you to plan your time so as to get the most out of each day's activities. This is called 'activity scheduling', and you will find details on how to do it below. There are two steps involved: self-monitoring, and planning ahead.
5. Step I: Self-monitoring 'Self-monitoring' simply means observing your pattern of activities. It involves keeping a detailed record of what you do, hour by hour. You can do this in a notebook or diary, or your therapist will give you a special record-sheet. Your record will show you in black and white how you are spending your time, and will make you aware of how much satisfaction you get from what you do. This will allow you to test thoughts like 'I'm not doing anything', or 'I don't enjoy anything I do', and to see if they hold water when compared with the facts. You may well find that you are more active and competent than you assumed, and that you are enjoying yourself more than you thought. Even if this is not the case, you will have a factual record to help you find out more about what is getting in your way, and to form a basis for changing how you spend your time.
6. How to do it For the next few days, in your diary or on your record-sheet, write down: 1. Your activities Record exactly what you do, hour by hour (you can use exercise 4 for this. 2. Pleasure and satisfaction/satisfaction/achievement Give each activity a rating between 0 and 10 for pleasure (P) and for satisfaction (S). 'P' refers to how much you enjoyed what you did. So 'P10' would mean that you had enjoyed something very much. 'PO' would mean that you had not enjoyed it at all. You could use any number between 0 and 10 to show how much you had enjoyed a particular activity. 'S' refers to how much satisfaction you experienced in what you did. How much of an achievement was it, given how you felt? 'S 1 O' would mean that what you did was a real achievement. 'S O' would mean that it was not an achievement at all. Again, you could use any number between 0 and 10 to show how much satisfaction was involved in a particular activity.
7.
8. Common problems in self-monitoring Thinking you are doing nothing Sitting in a chair in front of the television is an activity. So are going to bed, and staring out of the window brooding. You are never doing 'nothing'. But some activities may be less helpful to you than others. It will help you to identify these if you specify on your record-sheet what they are, rather than simply writing 'nothing'. Underestimating your achievements 'S' should be rated for how difficult an activity is for you now, not how difficult it was for you before you got depressed, or how difficult another person might find it. When you are depressed, things that would normally be very easy become difficult. Even getting out of bed, or making a slice of toast, can be a major achievement, given how you feel. Beware of thoughts like 'But I should be able to do this well', or 'So what? Any fool could do this.' This will only keep you trapped in depression's vicious circle. Take a stand against them by making sure that you give yourself credit for what you do. Delaying your ratings. It is important to rate your activities for P and for S atthe time. If you wait until later, your depression will colour how you see your day, and may well cause you to ignore or devalue good things you have done. When people are depressed, bad things that happen are easily noticed and remembered. In contrast, good things are often blotted out or discounted. If you make your ratings at the time, this bias in how you see things is less likely. Immediate ratings will also help you to become sensitive to even small degrees of pleasure and satisfaction, which might otherwise go unnoticed.
9. Step 2: Planning ahead Now that you can see how you are spending your time, the next step is to plan each day in advance, making sure that you include activities, which will give you a sense of pleasure and satisfaction. Planning ahead will allow you to feel that you are taking control of your life, and will give you a sense of purpose. The framework you give yourself will prevent you from sinking into a swamp of minor decisions ('What shall I do next?'), and will help you to keep going even when you feel bad. Once the day's activities are laid out in writing, they will seem less overwhelming. You will have broken the day down into a series of manageable chunks, rather than a long shapeless stretch of time, which you must somehow fill.
10. How to do it Plan your activities Every evening, or first thing in the morning, set aside time to plan the day ahead. Find out which time suits you best to do this, remembering that you are likely to be able to plan most realistically and constructively when you are feeling relatively well and clear-headed. If you find it difficult to remember to make time to plan ahead, give yourself reminder cues. Put up signs around the house, for example, or ask someone to remind you that 7.30 is your time for planning tomorrow. As far as possible, try to ensure that your planning time is not interrupted, and that there are no other pressing demands to distract you. Turn off the television, and take the phone off the hook. Aim for a balance between pleasure and satisfaction in your day. if you fill your time with duties and chores, and allow no time for enjoyment or relaxation, you may find yourself feeling tired, resentful, and depressed at the end of the day. On the other hand, if you completely ignore things you have to do, you may find your pleasure soured by a sense that nothing has been achieved, and your list of necessary tasks will mount up. You may find it helpful to aim for the pattern of activities you found most rewarding in the past. There is a fair chance that, once you get going, you will find this pattern works for you again. Encourage yourself by starting the day with an activity which will give you a sense of satisfaction or pleasure, and which you have a good chance of completing successfully. This is particularly important if you have trouble getting going in the morning. And plan to reward yourself with a pleasurable or relaxing activity when you tackle something difficult. You might, for example, set aside time to have a cup of coffee and listen to your favourite radio programme when you have spent an hour doing housework. Avoid bed. Beds are for sleeping in, not for retreating to during the day. If you need rest or relaxation, plan to achieve it in some other way. To begin with, you may find that trying to plan a whole day at a time is too much for you. If so, break the day down into smaller chunks, and deal with them one at a time.
11. Record what you actually do Put your plan into practice. Write down how you in fact spend your time on your record sheet, just as you did at the self-monitoring stage. Rate each activity out of 10 for satisfaction and pleasure. Review what you have done At the end of each day, review what you have done. Take the time to sit down and examine how you spent your day, how much pleasure and satisfaction you got from what you did, and how far you managed to carry out the activities you had planned. This will help you to see clearly how you are spending your time, what room there is for improvement, and what changes you might like to make in the pattern of your day. If you have managed overall to stick to your plan, and have found what you did reasonably satisfying, this gives you something positive to build on. If on the other hand you did not stick to your plan, or you got little satisfaction from what you did, this will give you valuable information about the kind of things that are preventing you from making the most of your time. What exactly was the problem? Did you over-estimate what you could do in the time available? Did you feel too tired to carry out everything you had planned? Did you aim too high, forgetting to take into account how you feel at the moment? Did you spend your day doing things that you felt you ought to do, rather than things that would give you pleasure and help you to relax? Were your best efforts blocked by pessimistic thoughts? If you could not find sufficient satisfying and/or enjoyable activities to do the next list may be helpful. If you can find out what went wrong, you can learn from these experiences. Use what you have found out to help you plan in future.
12. A List of Activities that could give pleasure and/or satisfaction
13. Step four: Re-train the brain = Thinking about your thinking: here you need to learn to think differently about chocolate and things that trigger a desire for the addictive behaviour (stress).