1. Observations
   1. Learning Journal Entries
   2. Tracker Sheets
      1. Only one third of my time was spent sleeping at home, a third at my partners & a third elsewhere and I spent on average 2.77 hours per day travelling (I had no idea how transient my life was). The average amount of sleep I had was 7.3 hours, with a third being less than 6 hours. I spent on average 1.43 hours per day on email I was happy about 2/3 of my life but was stressed nearly 1/3 of my life and tired for at least half of the time. Some nice observations however were that for more than 2/3 of my time, I spent some quality time with lovers, friends and family and half my time enjoyed sexual intimacy.
   3. Stress Observations
      1. Personal Common Triggers
         1. Environmental
            1. Disturbed sleep
            2. Travelling
            3. Eating habits
            4. Skipping meals
            5. Junk food
            6. Differing times
            7. Locations
            8. Changing a lot
         2. Social
            1. Work
            2. Trustees
            3. Frustration over expenses
            4. Patterns
            5. Not proper breaks
            6. Manage intense amounts of information
            7. Lack of positive feedback/feeling unsupported
            8. Organising
            9. Control
            10. Liberals/radicals > different worldviews
            11. Deadlines/ events
            12. Not delegating
            13. Information management
            14. Voicemails
            15. Unnecessary texts
            16. Email overload
            17. Sam
            18. Fear of suicide
            19. Anger/injustice/feeling of helplessness
            20. Frustration with speed of solicitors
            21. Traveling to visits
            22. Booking process / being on hold /inconsistency
            23. Actual visits/separation/repression
            24. Cost / fear of letting her down
            25. Relationships
            26. K & C leaving
            27. Missing friends in prison
            28. Not always feeling relaxed at home
            29. Demands
         3. General
            1. Pressure
            2. Commitments
      2. Workplace ecology that contributes to stress
         1. From Exercise in The Relaxation & Stress Reduction Workbook
            1. Alienation
            2. Feeling unsupported
            3. Values at odd with trustees
            4. Struggle to find coop members with same values/politics
            5. Overload
            6. Workload size interferes with how well I do it
            7. Too much to do in too little time
            8. Job interferes with personal life
            9. Environment
            10. Lack privacy I need to concentrate
            11. Too much contact with people/disruptions
      3. Physiological impacts
         1. Anxiety
         2. Poor sleep
         3. Illness
         4. Muscular tension
         5. Nausea
         6. Fatigue
   4. Other observations
      1. Impact of PMT on my life
2. Boundaries
   1. Observations
      1. Very little in place to protect myself
         1. Computer usage
         2. Care for others/emotional support
         3. Organising
      2. Timetable hugely variable
         1. Only 1 third of time at home
      3. My overcommitting demands processing huge amounts of information and threatens my ability to manage my time and promises or creatively focus on tasks.
      4. When at home and had a more boundaried/stronger patterned day, my self care practices were better e.g. Stretching, nourishing infusions, regular breaks, meals etc.
   2. Slipping/Sliding/Being harmed
      1. Adequate sleep
      2. Time on land
      3. Herbalism study
      4. MSc Self Study
      5. Spirituality
      6. True rest with friends
      7. Conscious exercise
   3. Necessary boundaries
      1. When & how I am contactable
      2. Time & energy given to projects
      3. Financial input into projects/use of expenses
      4. Protection of time for rest/study/Nicole time
      5. Computer/tech free times
3. Resources
   1. Herbalism & Optimum Nutrition
      1. See herbalist pathway design
   2. Stress Management Techniques
      1. Breathing
      2. Meditation
      3. Stretching
      4. Workplace
         1. Change the external stressor
         2. Change your thoughts
         3. Change physically
   3. Burnout Awareness
      1. Indicators
         1. Quality of work
         2. Quality of relationships
         3. Quality of outcomes
         4. My personal indicators
            1. Tearfulness
            2. Waking up super early to get things done
            3. More colds/pain in back
            4. Not taking calls or texting people back
            5. Resenting people I work with/Blaming others/Negativity
      2. Hyperactivism - phenomenen of doing without achieving
      3. Workaholism is an addictive behaviour in which you work excessive hours largely as a means of avoiding having to deal with stresses or problems in your life, and especially your personal life
      4. Transitions are wasteful
      5. Managing unwielding amounts of information and people is exhausting
      6. Healthy Approach
         1. Focusing
         2. Work from a plan or schedule
         3. Feel good feelings
         4. Only take on what is reasonable
         5. Feel good at & outside of work
         6. Feel rewarded
         7. Set limits & meet other life needs
         8. Work gives pleasure
      7. Avoiding burnout is not just individual responsibility
         1. Collective responsibility
         2. Movement & cultural issue
   4. High Level Wellness
      1. Self responsibility
      2. Nutritional Awareness
      3. Physical Fitness
      4. Stress Management
      5. Environmental Sensitivity
   5. Extreme Self Care
      1. Rhythm & Routine
      2. Master art of letting go & recieving help
      3. First aid kit
      4. Discover hidden passions
      5. Use your voice
      6. Soul loving space
      7. Protect own sensitivity
      8. Recognise own deprivation
         1. What do I need more of?
         2. Less of?
         3. What am I yearning for?
         4. Where do I feel deprived?
4. Evaluate (Analysis)
   1. Exhaustion/Burnout
      1. Being overcommitted
      2. Feeling compartmentalised between Bristol & Somerset - social & political needs met in Bristol.
      3. Having very high standards/putting pressure on myself
      4. Having very diverse interests & feeling very passionate about a lot of things
      5. Fear of failure
      6. Feeling of invincibility/innate ability to cope with huge demands
   2. Workaholism
      1. Avoid dealing with emotional stress - supporting Sam, grief around SHAC/not seeing co-defendents, friends leaving, oppression & witnessing of injustice
      2. Fear of wasting time
         1. Fear of prison
      3. Fear of 'not doing enough'
      4. Inability to delegate due to trust issues & fear of failure
   3. Neglecting self care needs
      1. Time management
         1. Not prioritising self care practices in context of busy life
         2. Having limited boundaries
         3. Lacking patterns to be able to commit to routines such as exercise classes
      2. Location
         1. Not being in a comfortable location where I feel I can stretch/exercise, travelling early in the morning
      3. Money
         1. Fear of scarcity
            1. Job/employment concerns
            2. Criminal record
            3. Feeling of 'can't turn work down'
         2. Don’t want to spend money on nourishing meals, would rather go without/eat more cheaply
      4. Sleep
         1. I’m invincible, can cope, am very resilient, have lived like this for a long time I can do it etc.
   4. Overcommitting
      1. Multiple passions / seeing how everything is connected
      2. Different groups meet different personal needs in me
         1. Different archetypes
      3. Enjoy challenging/testing myself
      4. Unable to 'let go' of certain projects
         1. Want to be seen as authentic / in it for the long haul
         2. Technical skill sets
         3. Don't want to burden others if I leave
5. Design
   1. Boundaries
      1. Committing to Monday - Wednesday at home. Only Somerset commitments, no trips to Bristol, no prison visits.
      2. Aim to be in Somerset at least Mon - Fri every week, only negotiable change is for prison visits, which can be on a Thursday or for holidays & important events.
      3. Absolute minimum of one evening off with no computer per week.
      4. One lie in minimum per week.
      5. Minimum one daytime off per week where I’m doing a joyful/nourishing activity.
      6. Minimum one hour per day on a land-based task or connective activity e.g. Medicine making, weeding, walking.
      7. Minimum one European trip per year to get out of Somerset bubble & learn from other cultures.
      8. Minimum three nourishing mini-breaks per year, with solid time away from the computer & re-connection with myself and the land.
      9. Sleep at least 7.5 hours per night. 8 is preferred.
   2. Attitude Changes
      1. Self care is political act
      2. Through effective self care I will be more effective, get more done, have better ideas, be a nicer person, and enjoy life more!
      3. Through self care I am resisting patriarchical and oppressive ways of interacting. I refuse to exploit, abuse or neglect myself, just like I actively commit to eradicating all dorms of domination in all other areas of life.
   3. Next Steps (see OP page)
   4. Ongoing Design Work
      1. Nutrition Design
      2. Conscious Action Management / Life Admin / Getting things Done system
      3. Fitness Design
      4. Spiritual Development Pathway
      5. Ongoing self care design e.g. tracking, re-design
      6. PMT Support Design
   5. Integrate self-care into Ical