the priority list
“Caring for myself is not self-indulgence, it is self-preservation.”
— Audre Lorde
The Stop, Drop, and Roll of Life
Life can be full-on.
The demands we are expected to juggle day in and day out.
The responsibilities we are required to fulfill at work.
The desire to spend time with our children and partners, meeting the needs of family, taking time for friends.
There isn’t enough time for a full night’s sleep.
Not enough time to prepare healthy food.
Not enough time to move your body.
Not enough time to rest.
How is this even possible?
Building Your Health Plan: Small Changes, Big Results
Over the next several months, I’ll be sharing actions you can take to create a personal health plan—one rooted in intention, balance, and long-term care for your body and mind.
You’ve probably heard some of these ideas before. The truth is, knowing what to do isn’t the same as doing it. Change only works when you act on it. If you want to improve your physical and mental health, you have to make that change a priority—not a someday idea, but something you start working on today.
Think of your health plan like a retirement plan. Hoping to win the lottery isn’t a reliable strategy for financial security. Similarly, hoping your body and mind will keep up without care, rest, or support is a risky gamble that could lead to lasting damage.
Before we get into specific strategies, here are a few facts worth keeping in mind:
The cost of getting sick in our healthcare system is staggering.
Treating diabetes can range from $50,000 to $130,000 over a lifetime.
Cancer treatment often exceeds $150,000.
Heart disease can cost anywhere from $100,000 to over $1 million per patient.
The truth is, prevention is far more affordable—and far more empowering—than treatment.
We live in a culture of instant gratification: push a button and go, take a pill and feel better. But not every problem has a quick fix. Many times, there’s no pill that can heal the root cause of pain or disease. Medication has its place—and when needed, it should be taken—but not all healing comes from outside of us. Sometimes, true healing begins from within.
Each post in this series will offer a new lens through which to view your physical and mental health. I’ll help you identify a personalized priority list of small, manageable changes. These steps—stacked over time—build into lasting results. This list becomes your health plan and your roadmap back to balance, energy, and well-being.
Reiki Therapy is one of the tools I’ll highlight in this journey. Reiki gently supports your body’s natural ability to heal. It helps clear the mental patterns and emotional blocks that keep you stuck, allowing you to move forward with greater ease, clarity, and calm.
Let’s begin this work together—one mindful step at a time.
here we go!
1. Be kind to yourself.
There will be days when you don’t get out for a walk or end up going to bed past midnight. That’s okay. The human body is remarkably resilient—and this is a long-term project. Ask yourself: Over the next 10 years, how will I take care of myself?
Change happens gradually. Small steps add up. As you begin to feel better, your body will start to ask for more of the same—more walks, more rest, more care. You’ve lived a certain way for a long time. Give yourself the time and grace to find a better path forward.
2. Your body is unique.
What works for someone else may not work for you—and that’s perfectly normal. I’ve seen it over and over again: everyone’s body reacts differently to movement, nutrition, and treatment. Be curious. Be open. If walking early doesn’t work, try a different time. If a new habit doesn’t feel right on day one, that doesn't mean it won’t ever work. Give yourself room to experiment and adjust.
3. Listen to how you speak to yourself.
What messages are quietly playing in the background of your thoughts? We often carry old, discouraging beliefs like, I’m not good at this, or I never get it right.
What if you changed the tune? Try: It didn’t work this time, but I’ll try again, or I’m learning something new—and that takes time. Speak to yourself with the same kindness and patience you’d offer a close friend.
4. Start small.
What small changes could help boost your energy or bring more balance to your day? Have a conversation with yourself. What’s one shift that feels hopeful, not overwhelming? What part of your health plan feels like a natural place to begin?
5. Put it on the calendar.
Choose just one thing: time for a walk, time to cook something nourishing, or even just time for quiet. It doesn’t have to be daily. If once a week feels doable, that’s perfect. And if plans change? Just reschedule. You’re still showing up for yourself.
6. Write it down.
Start a simple journal. Jot down how you feel on the days you move your body, eat something fresh, or take a ten-minute break. What signals is your body sending you? Over time, you’ll begin to notice patterns—and progress.
Remember, your health plan is not about perfection—it’s about building a relationship with yourself over time. There will be starts and stops, progress and setbacks. What matters most is that you keep coming back to the intention: to care for yourself with patience, curiosity, and compassion. Small steps taken consistently will lead you somewhere new. Trust that. You're not just changing habits—you’re creating a life that supports your well-being.
Here is the list of future articles. Be flexible as you start to incorporate your changes. I will be writing quite a bit about these suggestions in future articles. Take what works for you in your circumstances. Custom fit each step to your life.
the pause - even wonder woman and superman need breaks/june
awareness/mindfulness - that water feels wet/july
fuel for your system - it says all natural/august
why exercise helps-is moving your body really important?/september
what am i feeling? - emotions are exhausting/november
talking to the trees - how the outside can save the inside/december
Welcome to your new beginning!