NURS 478 Self Care Journal

Your Name: Grace Li ____ Your Buddy: _Nicole Blackburn_________

Select any evidence-based intervention/recommendation to follow (do this over 8 weeks):

 Sleep at least 7 hours per night before and after a work or school day
 Practice mindfulness meditation for at least 10 minutes everyday
 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 went to the new recreational center on the north side of campus. I was able to complete
over 150 minutes of moderate-intensity aerobic exercise while also incorporating weightlifting. I went
to the gym three times this week averaging one hour each with each session.
Comments on Activity:

I felt very motivated this week to begin this journal. I have always liked keeping a journal and
documenting interesting things that happen throughout the week. However, I have never kept a journal
regarding fitness.
Week Description of intervention implemented this week (include frequency/length of time):
2
This week, I went to the same recreational center as last week. I worked out three time out of the week
averaging one hour per session. On Sunday I participated in high intensity interval training and strength
training. On Wednesday I went on an indoor walk (.44miles) and participated in strength training for
about 45 minutes. On Friday I participated in high intensity interval training for about one hours with
rest periods.

Comments on Activity:

I went to the recreational center with a friend from nursing school who was also extremely motivated in
exercising. She was excited and interested in trying new exercises.

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

Nicole was extremely encouraging and expressed interest in my workout routine. She congratulated me
on meeting my goal.

M O’C Fall 2018

Week Description of intervention implemented this week (include frequency/length of time):
3
This week I went to the gym on Monday, Friday, Saturday and Sunday. On Monday, my workout
consisted of strength training for 65 minutes. On Friday, I worked out (strength training) for 70 minutes.
On Saturday I went on the elliptical for 60 minutes. On Sunday I worked out for a total of 80 minutes.
My workout consisted of strength training and the elliptical.
Comments on Activity:

This week I felt tired and lazy because I had my first week of preceptorship. However, I did not let that
stop me from meeting my goal. I went to the gym with my friend who kept me motivated and excited to
go to the gym.
Buddy Check-In Comments: (Note Key Comments from Conversation)

Nicole was understanding in my lack of motivation. We discussed various methods to keep motivated
such as going to the gym with a friend.

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

4
This week, I went to the gym only two times out of the week. On Monday, my workout consisted of
strength training and the stair stepper for a total of 75 minutes. On Saturday, my workout consisted of
strength training and the elliptical for a total of 50 minutes.
Comments on Activity:

This was my second week of preceptorship and was exhausted from going to the hospital three times out
of the week. I was not able to meet my weekly goal of 150 minutes of exercise.
Buddy Check-In Comments: (Note Key Comments from Conversation)

Nicole asked how my preceptorship has impacted my workout and daily routine. We discussed various
methods to keep me motivated for school and self-care.

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

5 This week, I went to the gym on Monday, Wednesday, Friday, and Saturday. On Monday, my 89-
minute workout consisted of strength training and the elliptical. On Wednesday, I switched things up
and completed a high intensity interval training and finished up my workout with the elliptical, totaling
53 minutes of exercise. On Friday, I had a short workout of 34 minutes on the elliptical. On Saturday I
completed 56 minutes of strength training and the elliptical.
Comments on Activity:

This week was spring break and therefore, I was able to workout more. I was excited to take time out of
my day to exercise.

M O’C Fall 2018

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

Nicole was excited that I was able to meet my goal during spring break. She was supportive and
encouraged me to share what else I did throughout the week.

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

6
This week I worked out on Monday, Thursday, and Saturday. On Monday, I went to the recreational
center and worked out for a total of 70 minutes. My workout consisted of strength training and the
elliptical. On Thursday, I participated in strength training for 50 minutes. On Saturday, I stepped out of
my comfort zone and went on a run for 40 minutes.
Comments on Activity:

This week I was able to meet my goal of exercising 150 minutes for the whole week. Due to COVID-
19, the recreational center was closed. Therefore, I was unable to continue my routine at the recreational
center. However, I began running outside around my neighborhood.
Buddy Check-In Comments: (Note Key Comments from Conversation)

Nicole was interested in how I was able to improvise due to the recreation center closing because of
COVID-19. We discussed that it was important for me to have a daily routine to maintain my goal.

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

7 This week, I worked out on Monday, Tuesday, and Wednesday. On Monday, I completed an outdoor
run of 1.07 miles and a high intensity interval training for a total of 50 minutes. On Tuesday, I
completed a workout that consisted of an outdoor run (0.92 mi) and a high intensity interval training of
50 minutes. On Wednesday, I ran 1.25 miles and completed a high intensity interval training for a total
of 50 minutes.
Comments on Activity:

This week, I was able to meet my goal of 150 minutes of exercise. However, I found it extremely
difficult to meet because I am not used to running. I stepped out of my comfort zone this week and
began running. I have set another goal for myself to run one mile under 10 minutes without resting by
the end of this school year.
Buddy Check-In Comments: (Note Key Comments from Conversation)

Nicole and I discussed my goal and she asked if I enjoyed having a workout routine. I expressed that I
was satisfied with my goal and was happy to be able to share my interests with her. She kept me
motivated and excited to finish my goal 8-week goal.

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

8 This week I participated in at home workouts due to quarantine. Monday – Friday I made it my weekly
goal to be active for at least 30 minutes. Monday- Friday I looked up a follow along workout video on
youtube. These follow along workout videos were about 30 minutes long which incorporated strength
training and high intensity interval training. I was able to meet my activity goal by following videos at
home.
M O’C Fall 2018
 Comments on Activity:
It was hard to find motivation this week because I was in the comfort of my own home. I only had a
little bit of space in my bedroom to complete the workout. However, I felt accomplished after I finished
the 30-minute workout. I was able to meet my goal of being active for 150 minutes this week in my own
house.
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 it is easy to lose motivation and become distracted. I learned that I enjoy
having a routine and like to keep it consistent. There were situations that hindered me from achieving
my goal such as being quarantined and not having enough time. However, I was able to look past that
and strive to reach my goal of physical activity of 150 minutes per week. Lastly, I learned that there are
people who support and motive me in hopes of seeing me succeed in my goal.

Have you noticed any changes in your life since you began this intervention?

Prior to starting this 8-week goal I thought that I would be able to easily accomplish it. I started off
strong in the first two weeks but then gradually lost motivation. However, I was able to continue and
stay motivated through the encouragement of friends to reach my goal. Since this intervention, the last
couple of weeks I have felt more energized and excited to participate in physical activity. I enjoyed this
short-term goal and will continue to utilize it in my daily life moving forward.

Will you do anything differently now? Please explain.

I will continue to participate in physical activity for 150 minutes per day. However, I will modify it
week by week and continue to strengthen my body. I enjoy working towards this goal and I will
continue to use this method for another project such as studying for the NCLEX.

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.

Strongly Agree Neutral Disagree Strongly

Agree Disagree
5 4 3 2 1
M O’C Fall 2018
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 2018