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Daily Routine & Self-Care Plan

Build a sustainable daily structure to support your recovery.

Week 10

Appendix J

Sleep Plan

Target Wake-Up Time (same every day)

Wind-Down Routine (what I'll do before bed)

One sleep hygiene change I'll make this week

Daily Anchors

Morning Anchor (e.g., coffee + daylight)

Midday Anchor (e.g., lunch + short walk)

Evening Anchor (e.g., dinner + wind-down)

Non-Negotiable Self-Care

Non-Negotiable 1 (e.g., take medication)

Non-Negotiable 2 (e.g., eat at least one meal)

Non-Negotiable 3 (e.g., go outside for 5 minutes)