Hi. So I'm going to be taking you through what's in your self care plan. How do you build a self care plan, you'll notice in this module that we have put an attachment. So that is going to be a PDF downloadable version that you can use to print off and or mimic on a piece of paper to create your own self care plan. And we just call it the top 10 lists of what's on your self care plan. And the reason why it's so important to write it down.

Why it's important to have a physical copy of it is because not only if you live with someone, you can share it with them. But for yourself personally, you can put it in a visible area, whether it be in your office at work, or you put it in your kitchen, on the fridge or on a bulletin board that is important to you. That way it's visible that way. It's a constant reminder or something visual that you can see throughout your day. That tells you Hey, are you feeling okay? Have you done any of the things on this list in a while, I want to share with you just really quickly, so Some of the things that we have shared through our different workshops and talks with others.

The first, you know, we were originally living in Barcelona for four months after we met in New Zealand, we moved to Barcelona to see if we could start a life there. We found that it was very challenging for me, I, I couldn't speak Spanish. And now, I'm a little bit better. But at the beginning of that, of that journey in in Barcelona, I told Emilio we needed to do something for ourselves, we needed to get out of the space and go for an adventure. So we decided to bicycle from Barcelona, Spain, to Montpellier in France, and that's about 400 kilometers. And before you freak out, we didn't do it all in one go.

We took our time. We did it over 11 days, and it was beautiful. So the picture that you see is Emilio in the south of France, we're bicycling down to a little village, we would bike in the morning, we would read we would talk we would go and seek out adventure in little towns and We would keep going on our way. The next image now that we're living in Canada, we still try to incorporate when we're working, how do we take time for ourselves. And one of the things that we love to do is packing our lunch. I really delicious meal so that we're not out on the road, thinking that we need to stop and probably make a bad decision about ordering something that wouldn't necessarily be on our healthy or healthy scale.

We we pack a nice lunch and then we find a spot close to where we're working. And we have a little picnic we lay out a blanket in this case, this is by the Grand River in Kitchener, Ontario, and it was a beautiful lunch. We also like to have a lot of fun. We get dressed up on Halloween on some occasions and this year, we went a little bit overboard, and we did a paper mache Shea head and we were two of our favorite characters from Oh, and we've got a seagull going behind me. And we were two of our favorite characters from the Nightmare Before Christmas. That's a lot of fun.

That's one way that we enjoy. self care. I personally do a lot of gardening. The image that you see that's a morning glory in my garden. I can't tell you how every day if I'm getting a little bit stressed or overwhelmed, I just need to walk into my back garden and start pulling some weeds or looking at the different plants and seeing what stage they're at, to feel well with myself again. I also take time to go on an annual pilgrimage into Algonquin Park.

So this one's a little bit more adventurous where we pour Taj and we bring in everything that we need on our backs and we canoe across many lakes to get into where there's not a lot of people and just a lot of wildlife. Emilio he's a closet go Carter, he loves to get on little cars. And so this is a picture of him having some friends, having fun with some friends and in a go kart race. something that I do every day is just stretching, stretching and and making that part of my daily routines and habits. Sometimes I'm feeling it in my back and I recognize Well, God has because I haven't tried to touched my toes today. So I'll just kind of pop a squat and bend down and take a take a little break and stretch.

And then of course, you know, it's really hard. We're really fortunate we, we are our own businesses, we are our own boss. But even even when we're working, we try and stop and really take in views and VISTAs. And really try and make the day different. Really try and stop and be mindful of what's going on around us. And lucky for us, we're able to be conscious of that.

And of course, we slip up. Of course, there are times when we let ourselves get overworked, overwhelmed, but the difference between us and someone who doesn't have a self care plan is that we know exactly how to fix it. She doesn't last for long periods of time. And I want to say recently, this year, we had a tragedy happen in our family and we lost one of our most dear path. Now that was something that made us take pause and we took two days. To really kind of deal with that grief and those emotions, and we started doing a lot more self care for ourselves in that time, we put pause on work him.

And we really, for me, it was very difficult. But the reason why I was able to get out of it was because I started to recognize that I can't go through like feeling this way, this hurt too much. So I was doing things to make myself feel well, I was going and spending time with friends who made me feel well, and it was important that, you know, I, I learned to deal with my grief. And I learned how to move on, because that's what I feel is very important. And sometimes, if you don't have that list, if you don't have that plan in place, then you're then you're feeling hopeless, then you're feeling lost. So I encourage you print off that PDF or try and mimic it, you just need to create a top 10 list.

And on that list, you'll see some examples. Could be going for a walk, they don't need to cost money, though on your list if you have the funds to do so. Thank you. can cost money, go to the spa and have a treatment done. Maybe enter into a race on a sailboat because that's something you've always wanted to do. It can be anything, there's not one thing so go through those examples on the list and then think deeply and think what what would be on my list what ideally would be on my list.

So keep going with us through the video and we'll keep taking you through the reasons to improve your self care.