Sample ReallyBeU Plan (3 month program for increased energy)

I thought it might be of interest to see how ReallyBeU builds a plan for an individual client.

Individual Program, 3 month program (16 weeks, 8 meetings)

Strengths/Supports/Motivators:

Background & Notes:

Strengths: "ReallyBeU Client has successfully maintained an exercise routine in the past and currently reports high levels of motivation currently. Client planning to use desire to keep up with children’s energy as motivation.  Client's husband is supportive. Client has a nearby 4 mile walking/running/blading track. Client's dentist has recently discussed potential of tooth decay due to caffeinated and carbonated beverages.

Challenge: Fatigue

Objective: More energy Immediately

Goal: Increased happiness long-term

Adjustments:

Meeting 1, week 1: Drink a large cup of water first thing in the morning to reduce thirst/dehydration throughout the day. Reduce caffeine by one drink per day.

Meeting 2, week 3: Continue to drink a large cup of water first thing each morning, reduce caffeine by one more drink per day. Begin exercise 2 times per week, at least 30 minutes.

Meeting 3, week 5: Drink a large cup of water in the morning, maintain caffeine intake, maintain exercise routine, reduce sugar intake by passing up one sweet treat 1 time per week.

Meeting 4, week 7: Drink a large cup of water in the morning, maintain caffeine intake, maintain sugar reduction, add one exercise per week so that there are 3 total. Begin going to sleep at the same time each night.

Meeting 5, week 9: Drink a large cup of water in the morning, maintain caffeine intake, continue going to bed at the same time each night, maintain exercise routine (3X/week), reduce sugar intake by passing over one more sweet treat per week, implement the 5 minute “sleepy breath” relaxation strategy you learned at our last meeting when you lay down to go to sleep to decrease falling asleep time and anxiety thereby increasing restful sleep.

Meeting 6, week 11: Drink one large cup of water in the morning, maintain caffeine intake, bed same time each night, exercise 3/X per week, practice “sleepy breath” before bed, reduce sugar intake by one more sweet treat per week for a total of 3, implement “brain break” strategy you learned at our last meeting to decrease stress level during the day and increase mindfulness.

Meeting 7, week 13: Drink one large cup of water in the morning, maintain caffeine intake, bed at the same time each night, exercise 3/X per week, practice “sleepy breath” before bed, maintain reduced sugar intake, practice “brain break” strategy. Don’t change or add anything. Spend your time between meetings evaluating your level of fatigue, gathering information and thinking about how the changes feel. Take time to identify what makes it difficult to maintain changes.

Meeting 8, week 15 and beyond: Drink one large cup of water in the morning, maintain reduced caffeine intake, bed at the same time each night, practice “sleepy breath” before bed, maintain reduced sugar intake, use “brain break” strategy. During our last meeting, Client talked about how hard it is to fit in exercise 3 times per week. Client said it is too time consuming and it is very stressful, Client said it is making it difficult to get to bed on time. Reduce exercise to 2 times per week.