These minis are actual WRAP Plans created for specific situations. They are compiled from WRAP workshops and individual sources.
This is just a sample… make this Plan your own!
SAMPLE PLAN FOR LOSING WEIGHT | |
Wellness Tools | |
Pedometer, goal sheet, positive affirmations, accountability, personal trainer, nutritionist, join a gym, get a partner,reading books/magazine articles on healthy nutrition, reading nutritional labels, motivational photographs, exercise, DVDs, Wii games., make lunch the night before, chew gum, avoid sugary and “junk” foods. | |
Daily Maintenance – What I am like at my best | |
Healthy weight, healthy body mass index, confident, happy socializing, doctor’s physical good, I dress nicely, energetic, better sleep, better mood, content with how I look, my clothes fit, I like going out. | |
Daily Maintenance – Things I Need to do Every Day | |
Follow my meal plan, exercise for at least 30 minutes, contact someone in my support group, eat lots of vegetables, have 2 servings of protein, drink plenty of water, eat breakfast, pat myself on the back for sticking to my goal.Daily Maintenance – Things I May Need to do Every DayGo to a self-help/support group for people who are also trying to lose weight. reward myself in some way with a special event, go shopping, check in with my doctor, spend more time doing fun things, weigh myself. | |
Triggers
Watching TV Seeing someone eating ice cream Unexpected outings or vacation |
Action Plan
Keep my hands busy, knit. Leave the situation Allow some flexibility, make healthy traveling snacks |
StressTrauma
Any dessert Going out to eat Difficult emotions Holiday/ Family Gatherings |
Quiet “Me” time (breathing, relaxation)Seek HelpDistraction techniques
Choose a restaurant with healthy choices Write in my journal, talk to somebody, take a walk or exercise Make a low calorie dessert, exercise more, plan ahead, one serving of dessert |
Bored | Look in my Wellness Toolbox for an activity I enjoy. |
Early Warning SignsNot following my meal plan | Action Plan Evaluate the meal plan and make necessary adjustments |
Calories increaseFocusing on negative, minimizing progressThinking about eating all the time | Review food journalChallenge thoughts to focus on progressSpend several hours doing something I enjoy |
BingingNot following exercise plan | Ask for helpEvaluate exercise plan, set specific time aside to exercise, adjusting the exercise plan |
Stop exercisingAllowing others to sabotage us | Go to my Wellness Toolbox and choose an activityRemember who is responsible |
When Things are Breaking Down
Thinking, “Who cares?”
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Action Plan
Positive self-talk, remind self of motivation |
Clothes don’t fitBaking cookies and eating them all myself | Buy what’s needed to get back into routineHave a healthy potluck with friends |
Avoiding everythingCloset eating | Force myself to interactGo back to my plan without being hard on myself |
Negative self-talkLying to myself | Positive affirmationsHolding myself responsible for decisions I make
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Mini Crisis Plan | |
What I’m like when I’m well | |
Healthy weight – body mass index, physically healthy, energetic, eating my planned meals, exercise daily, reading positive articles | |
Signs that my supporters need to take over responsibilities for my care or on my behalf | |
Overeating, stopping healthy routine, doctor tests not “well” (cholesterol, etc.) | |
Supporter’s tasks | |
Food shopping, food preparation, exercise together. | |
Mini Post Crisis Plan | |
How I will know when I am out of the crisis | |
Feel better, clothes fit, back in gym, I will be back on my plan or a modified plan, | |
What I would like my supporters to do to help me | |
Positive feedback, share awareness, cheer leader, check in. | |
Things I need to do | |
Stay focused, allow for mistakes and refocus, use Wellness Tools – put myself first, go to gym, portion food. | |
Things that can wait | |
Buying new clothes, household chores, laundry |
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