Taking Care of Yourself (TCY) QuestionnaireACCESSQUESTIONNAIRESUBMISSIONStep 4STARTTaking care of yourselfThe following instrument is meant to help you help yourself. You are responsible for making the change happen. Whether in a leadership role, project lead, or team member, you may be in a position to help others through change. To help others with any issues they may be dealing with, both professionally and personally. The following is focused on you, because it will be di=icult to help others if you don't take care of yourself.First, review the graph and see the items you intend to measure. Next, read each of the items in more detail (these are more summaries). You can research each one in more detail if you want to learn more, or get an Executive Coach to help you, help yourself.Once you've read the summaries, complete the chart. Circle your number, 1 being low and 5 being high. Be honest with yourself. This is for you. Then, reflect on your chart and answer the questions at the end of this deck Taking Care of Yourself Description of Each Section These descriptions explain the key self-care areas measured in the assessment. Read each one carefully before completing your self-rating.1Time for the Brain Something to keep in mind is mindfulness. The research and the way to do it is accessible. Meditation is another consideration in this segment. The power of these two has been widely documented. Learn more and how you can help. Trying to focus only on your breath and clearing your mind, which is not easy at first, has been documented to have very useful benefits.2Exercise Time Just 20 minutes a day, at least 3 times a week, can be very beneficial for the brain. It can be as simple as walking 3 times a week. You should consider the importance this can have not only for your mind but also for your physical health. Whether it is jogging, biking, walking, or weight-bearing exercise, the research is clear. Some form of physical exercise is good for the body and brain.3Sleep Time This cannot be overstated. Just remember the last time you did not get a good night's sleep and how you felt the next day. Even a nap during the day is also helpful when possible. Our brain needs to recharge, and sleep not only does this, but it also cleans up the clutter in the brain.4Your Best Moment For some, it is early in the morning. For others, it is at night. Whatever it is, you know it. In these times, you can be more focused and productive. Your best time provides you with concentration and relies on the prefrontal cortex, which is responsible for higher-level critical thinking and executive functions. Your better time also positions you better to tackle difficult tasks.5Time for Music Our brains are melodic. Some music, such as classical music, can be beneficial when you need to focus. It is known to help people who have Alzheimer's. Whatever your favorite type, you should know that there has been research that highlights the connection between music and our moods.6Mealtime What you eat and when you eat it can affect not only your health but also your brain. As the documentary titled You Are What You Eat, and others have highlighted, extensive research continues to demonstrate the impact that different foods can have on our health and what our brains absorb.7Fun Time While kids seem to gravitate towards this naturally, we seem to lose it as we become adults. Psychologists have associated play as a self-directed, intrinsically motivated activity, with no purpose beyond the activity itself. Play stimulates the brain's reward center, triggering the release of dopamine, which is linked to motivation, learning, and creativity. This is why activities are incorporated into learning events to provide you with a fun and more engaging way to help sustain learning.8Relationship Time Humans are social animals. Those who live in the Blue Zones, who live to be at least 100 years old, have been found to have a network of relationships. Relationships have been found to have a direct impact on physical and mental health. Our sense of belonging has been shown to be valuable to our livelihoods, including a sense of control, and acts as a buffer against stress. Lack of relationships has been linked to a shorter life expectancy.Now you have read the summaries, Complete the chart. Select your number, 1 being low and 5 being high. Be honest with yourself. This is for you.Reflect on your chart Scores and answer the questions in your report.Back to InfoCOMPLETE CHARTScale:5-Excellent 4-Above average 3-Average 2-Below average 1-Nothing at all Time For Exercise 1 - Nothing at all 2 - Below Average 3 - Average 4 - Above Average 5 - ExcellentTime To Sleep 1 - Nothing at all 2 - Below Average 3 - Average 4 - Above Average 5 - ExcellentYour Best Moment 1 - Nothing at all 2 - Below Average 3 - Average 4-Above Average 5 - ExcellentTime For Music 1- Nothing at all 2 - Below Average 3 - Average 4 - Above Average 5 - ExcellentTime To Eat 1 - Nothing at all 2 - Below Average 3 - Average 4 - Above Average 5 - ExcellentTime Of Fun 1 - Nothing at all 2 - Below Average 3 - Average 4- Above Average 5 - ExcellentTime Of Relations 1 - Nothing at all 2 - Below Average 3 - Average 4 - Above Average 5 - ExcellentTime To The Brain 1 - Nothing at all 2 - Below Average 3 - Average 4 - Above Average 5 - ExcellentTOTALBack to ChartProceed to View SummaryHEALTHY-SELF SCORE: - / 40TIME FOR EXERCISETIME TO EATTIME TO SLEEPTIME OF FUNYOUR BEST MOMENTTIME OF RELATIONSTIME FOR MUSICTIME TO THE BRAINSend my detailed report and healthy self guide to this emailNameYour summary will be sent to this emailBack To QuestionnaireSubmit And Get Your Report
