A reader asked me if I could discuss how to create a personal relaxation menu. After some creative brainstorming, I came up with a little series/mini workshop that will guide you through the process. The series consists of three parts.
Inspiration and relaxation methods are not one-size-fits-all. Interestingly, we are inundated with so many new self-help techniques that it has become increasingly difficult to apply them in our everyday life.
Like most individuals, I need reminders to incorporate time for rejuvenation into my life. One such reminder is something I began playing with in college: the personal relaxation menu. A personal relaxation menu evolves with time and practice, but always aims to provide relaxation techniques that work for you in different circumstances. Although it’s a simple tool, it takes time to create this menu since it’s tailored for you, by you. I will guide you through the process of creating a personal relaxation menu over the course of three posts.
A note about my approach:
I crave knowledge. I experience intense excitement when faced with the unknown. Let’s call this excitement the essential fuel of my life, because that is exactly what it is. It gets me up in the morning and puts me to sleep at night. I ask questions all day long and never seem to get to the point where I stop searching. If this sounds a bit insane and obsessive, let me assure you that IT IS. It is my greatest strength as well as my Achilles heel. I tell you this as a warning before we start part one of this exercise. Consider yourself officially warned.
The most difficult part of writing about inspiration and self-care is to think about how words can be translated from knowledge into action. It’s one thing to write and read; it’s another thing to do and create change.
You change your life by first determining that you want to create change. I won’t spend time convincing you to do this. Instead, I will assume that you’ve already come to this conclusion on your own and now, by reading this post, you want to determine HOW you can create that change within your life.
Step two is connecting the dots between “I want” and “I will” followed by “I am!” This is what this series is all about: the desire to experience more relaxation within your life as well as a focus on creating that tangible change. If that’s what you want, you’re in the right place.
Here’s where we’re headed:
- Part One: An Inspirational Scavenger Hunt. [Collect]
- Part Two: Time and Energy are not equal. Play match-maker and set up blind relaxation dates. [Divide]
- Part Three: Connect the dots. Put the Relaxation Puzzle Pieces Together. [Conquer]
Part One: An Inspirational Scavenger Hunt. [Collect]
Part one is the most fun! In this part, you will become aware of what you gravitate toward—what types of inspiration and relaxation do you most crave? What makes you happy?
I began my own inspirational scavenger hunt with one guiding question on a sticky note: What makes me happy? I had never asked myself that question before, so it worked like a charm! It was new and exciting. Whenever something made me happy, I made sure to document it wherever I was and then put it onto my little treasure map each night. I loved the activity so much that I ordered a huge inspiration board online and put that question in the center of the board, with visual answers emanating from the center outwards. Some of these answers were on post-it notes; others were images printed from the internet or cut out of magazines. I still continue this ritual and am amazed at how much fun I can have locating simple things that make me happy.
The answers are endless, which is why I pre-warned you! I have included steps to help you begin your own inspiration scavenger hunt. Allow yourself at least 5-7 days for this activity. You may continue it for longer, but try not to spend months on this part without moving onto parts two and three!
How to Start Your Own Inspirational Scavenger Hunt
1- Start fresh.
Begin a new journal or document in which to store your notes from this adventure. If you enjoy writing in a journal more than typing notes into a Word document, use a brand new shiny journal for this scavenger hunt. It will provide an incentive to maintain momentum. If you hate writing in a journal, choose another way to start with a clean slate. Simple enough, right?
Take Action: Decide where you will keep your notes for the scavenger hunt. Purchase a new journal or pen if necessary. When you have your treasure chest selected, move on to step two.
2- Take Five.
Spend five minutes writing down a list of energizing activities. Focus only on positive, relaxing actions. Write down anything that comes to mind. This list is for YOU, not someone else. It is not an ideal list, it is YOUR list. What may be energizing to one person could be incredibly draining for another person. The key is to connect with what makes you happy and ground yourself in that space for five whole minutes (more if you like).
Take Action: Schedule five minutes in your calendar for this activity. It may seem strange to schedule time for yourself, but don’t let yourself be fooled. You are just as important as any other scheduled activity. Give yourself permission to focus on YOU, with no strings attached. That’s why we’re starting tiny. You can give yourself five whole minutes. When you complete this list, make sure you put it in your treasure chest for safe keeping!
-> Bonus: Take Five Worksheet (PDF Download)
3- Create a positivity treasury.
Bring awareness to how you feel throughout the day. When you feel a smile developing on your face or a boost in positive energy, jot down what caused this spark of happiness. At this stage, you are a non-judgmental detective. You may notice that that you feel happiest during a seemingly mundane activity or when you’re doing nothing at all. All you need to do is recognize the feeling, which may feel strange since we typically focus on what is making us feel “blah.”
Take Action: For a minimum of three days, play detective and note when you feel positive (e.g., confident, eager, energetic, fulfilled, hopeful, inspired, intrigued, optimistic, proud, grateful). Keep a record of what you are doing when you feel this way and store the clues in your treasure chest.
-> Bonus: Energy Log Worksheet (PDF Download)
4- Reflect.
At the end of your scavenger hunt (or periodically during the three days), write down any observations about what you have experienced. Let your thoughts spill onto the paper. If you enjoy journaling, you could journal about the experience. If you need a little more structure, try writing a letter to yourself, recounting the scavenger hunt and any accompanying thoughts/aha! moments as well as those pesky negative thoughts that love to visit. Keep it simple and easy.
Take Action: Set aside 10 minutes or commit to filling an entire page with your reflection notes. Put pen to paper or fingers to keyboard and let your mind do the talking!
5- Organize.
I love to cross my t’s and dot my i’s, especially when it comes to enjoyable activities! If you crave a sense of closure, complete this scavenger hunt (i.e., part 1) by collating all the tidbits you collected into a lovely list. Create a list from scratch or download the inspiration log worksheet. On the worksheet, fill in your favorites and/or cross out any items that don’t work for you. Then, add the final list to your treasure chest.
->Bonus: Inspiration Log Worksheet (PDF Download)
. . .
Do you have any questions? Let me know in the comments below. And be sure to chime in about what makes your inspiration log or any insights you may have!
Part 2 of the series will be presented on Wed. September 15th. Subscribe to be notified as soon as it’s published!
Are you exhausted from continuously running at breakneck speed? Do you feel trapped in a draining cycle of working, parenting and/or incessantly checking things off an endless list of personal action items? Or, are you simply convinced that stolen moments of solitude and tranquility have forever been replaced by the ceaseless demand of your daily routine?
Carrie McCarthy is the founder and co-author of 
If you haven’t read part one in this series, 
As I write this blog post, I am facing analysis paralysis, one fierce letter at a time. My mind feels like it is miles away, twisting and turning amid my graduate school research. Big projects, looming deadlines, and sometimes even mundane daily events can easily cause one to become detached, an observer of an experience rather than an engaged and mindful participant. Once you feel detachment, you feel less in control of your own life, starting an upsetting cycle that can lead you to over-analyze what you’re doing in an effort to become more immersed in the moment; however, as a result, you dig yourself into a deeper hole, leading to a feeling of being stuck, out of alignment due to analysis paralysis.