NURS 478 Self Care Journal

Your Name: Janae Benson Your Buddy: Jenna Bojorquez

Select an evidence-based recommendation to follow for 8 weeks:

X Sleep at least 7 hours per night before and after a work or school day
 Practice mindfulness meditation for at least 10 minutes everyday
X Complete at least 150 minutes of moderate-intensity aerobic exercise per week, such as biking
under 9 mph, dancing, jogging, or playing tennis; or complete 60 minutes of vigorous-intensity
exercise per week, such as running, kickboxing, or jumping rope.
 Participate in two professionally led yoga classes for one hour or longer per week
 Spend up to 2 hrs in Nature or longer per week
 Other (Must get your Clinical Faculty approval first, and activity should be up to 2 hrs or longer
per week)

Complete Weekly journal entries:

Week Description of intervention implemented this week (include frequency/length of time):
1 This week, I successfully completed this intervention. I worked out for 95 minutes on Monday,
February 5th, 62 minutes on February 6th, and 58 minutes on February 7th, 2018. These workouts
consisted of moderate intensity aerobic exercise including, running, incline walking as well a vigorous-
intensity weight lifting exercises.
Comments on Activity:
Although I met this goal, I realized this week the need to spread my workouts out more across the whole
entire week. This will allow me to not workout as long each session, which will allow me to maintain a
good workout schedule while finding adequate time to finish all of my schoolwork as well.

Week Description of intervention implemented this week (include frequency/length of time):

2 This week I worked out for 66 minutes on Monday, February 12th, and for 44 minutes on February 15th.
Unfortunately I did not meet my goal of meeting at least 150 minutes of moderate- intensity aerobic
exercise. However, I did complete 110 minutes! Better than none at all!

Comments on Activity:
This week I allowed myself to indulge more in the festivities of Valentine’s Day than I did in working
out. Also, I spent a great deal of time both studying for my Community Health exam as well as writing a
lengthy paper for that course. Due to these three things, I did not make the time to complete my 150
hours, but plan to do better next week.

Buddy Check-In Comments: (Note Key Comments from Conversation)

M O’C Fall 2017

Week Description of intervention implemented this week (include frequency/length of time):
3 This week I successfully met my intervention of 150 minutes of moderate-intensity aerobic exercise
and/or 60 minutes of vigorous intensity exercise! On Sunday, February 18th I partook in 56 minutes of
both moderate intensity aerobic exercise and vigorous intensity exercise through the stair stepper for 15
minutes and 41 minutes of vigorous weight lifting. On Monday, February 19th, I completed 50 minutes
of fast paced walking with my dog, Hank! And on Thursday, February 27th, I did 50 minutes of weight
lifting to complete my 150 minutes for the week!
Comments on Activity:
This week I successfully completed these exercises! I felt that it was easier for me to complete by
splitting up these exercises into three days throughout the week, with off days incorporated in between!

Buddy Check-In Comments: (Note Key Comments from Conversation)

Week Description of intervention implemented this week (include frequency/length of time):

4 This week, instead of focusing on working out so much, I decided to listen to my body and how it
seemed to be so exhausted. Recognizing this, my goal was to sleep at least 7 hours every night in hopes
to feel better rested!

Comments on Activity:
Although I did well, there were two nights this week that I only got 5-6 hours of sleep. However, I am
still very proud of myself for sleeping at least 7 hours, 5 out of the 7 days this week! I feel much more
well rested!

Buddy Check-In Comments: (Note Key Comments from Conversation)

Week Description of intervention implemented this week (include frequency/length of time):

5 This week I was back to focusing on my time working out and being healthier. This week I worked out
4 out of the 7 days week, at an hour and a half each of those days. During these days I incorporated both
vigorous weight training as well as aerobic exercise.

M O’C Fall 2017

 Comments on Activity:
Completing these four days of exercise made me feel very good about my body and myself! I did not
work out too long, which allowed me to still complete all of the school work and other obligations I
have, but long enough to work up a good sweat and feel healthy!

Buddy Check-In Comments: (Note Key Comments from Conversation)

Week Description of intervention implemented this week (include frequency/length of time):

6 This week I tried to continue on my workout train by completing at least four days of weight lifting and
aerobic exercise.

Comments on Activity:
Although I met my time requirements, I did not workout for four days. I found myself very tied up in
studying this week so I only made it to the gym three times. However, I am proud of myself for doing
so and still managed to workout over 200 minutes this week!

Buddy Check-In Comments: (Note Key Comments from Conversation)

Week Description of intervention implemented this week (include frequency/length of time):

7 Again, noticing my level of exhaustion this week, I refocused on my sleeping schedule. By doing so, I
promised myself 7 hours of sleep each night!

Comments on Activity:
Thank goodness I focused on sleeping this week, because it is just what I needed to feel better. I was
shocked that I completed at least hours of sleep each night this week, but I did it, and boy do I feel
amazing!

Buddy Check-In Comments: (Note Key Comments from Conversation)

M O’C Fall 2017

Week Description of intervention implemented this week (include frequency/length of time):
8 To push myself on this last week, I challenged myself to not only workout 3-4 days this week, but to
also sleep for 7 hours each night!

Comments on Activity:
Unfortunately, I only met the 7 hours of sleep 5 days this week, but I did manage to workout for an hour
and a half four days this week! Between both working out sleeping more than usual, I feel so great this
week and I am going to strive to make this my reality every week!

Complete Survey Below

(Once Completed submit entire document to D2L Assignment Drop box by Due date and add to Your
Portfolio.)

Reflection on Panopto presentation and 8-week intervention:

What did these activities teach you?

These activities taught me that taking care of myself feels good, and I need to do it more often! Sleeping
more and being more active has given me the boost of energy that I know I have been needing and will
need as I embark on my nursing career.

Have you noticed any changes in your life since you began this intervention?
Yes, I have noticed changes in my life since I began this intervention. Since beginning this intervention,
I found that I am much more mindful of both my health and my sleep schedule. Since beginning these
interventions I have been more active and have also been getting much more sleep than I normally do.
All in all, I have felt healthier since beginning this self care journal.

Will you do anything differently now? Please explain.

I am going to try to continue keeping track of both my sleep and the time I spend being active. This
journal showed me that ‘tracking’ these two things helps me keep myself accountable, and pushes me to
be more successful in resting and being more active.

Comments/suggestions:

Please rate how strongly you agree or disagree with these statements:
Following an evidence-based recommendation to reduce burnout was valuable to me.

M O’C Fall 2017

 Strongly Agree Neutral Disagree Strongly
Agree Disagree
5 4 3 2 1

This 8-week intervention will help me implement preventative strategies for burnout in my career.

Strongly Agree Neutral Disagree Strongly

Agree Disagree
5 4 3 2 1

This Panopto presentation titled: “Nurse Burnout: What this is and how you can minimize it in your careers”
effectively taught me how I can reduce and address nurse burnout in my career.

Strongly Agree Neutral Disagree Strongly

Agree Disagree
5 4 3 2 1

Completing the Big Five Personality Test was helpful for exploring my risk of nurse burnout.

Strongly Agree Neutral Disagree Strongly

Agree Disagree
1 2 3 4 5

M O’C Fall 2017