NURS 478 Self Care Journal

Your Name: ___Ali Caballero_________________ Your Buddy: ___Sydney Mobley_______

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 slept for 8 hours on Monday night, 7 hours on Tuesday night, 7.75 hours on Wednesday
night, 7 hours on Thursday night, 9 hours on Friday night, 8 hours on Saturday night, and 9 hours on
Sunday night.

Comments on Activity:
This week is the most I have slept in a long time, and I feel very refreshed. Typically, I feel tired due to
lack of sleep by the weekend, and I take a nap on Saturday or Sunday to “catch up” on sleep. However,
this week I did not have that feeling, which I am happy about.

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

2 This week I slept for 7 hours on Monday night, 7 hours on Tuesday night, 8 hours on Wednesday night,
7 hours on Thursday night, 9 hours on Friday night, 8 hours on Saturday night, and 8 hours on Sunday
night.

Comments on Activity:
I started to feel a little bit tired on Saturday, and I think it was because I slept a little too long. I am
starting to realize that 7 hours is a good length of time for me to sleep without feeling tired the next day.

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

Sydney told me that she has been doing the 5pm Orange Theory classes, which are very convenient for
her, and she even found that the exercise improves her sleep quality, which is important because she has
her preceptorship early in the mornings as well. She went to 3 classes last week and only 1 this week
because she had to study and do assignments, but she did enjoy the class.

M O’C Fall 2018

Week Description of intervention implemented this week (include frequency/length of time):
3 This week I slept for 7 hours on Monday night, 7 hours on Tuesday night, 7.5 hours on Wednesday
night, 7.5 hours on Thursday night, 8 hours on Friday night, 9 hours on Saturday night, and 7 hours on
Sunday night.

Comments on Activity:
I started to feel a little tired on Tuesday and Wednesday, but I held off on taking a nap and instead slept
a little longer on Wednesday night. I felt very refreshed on Thursday, so I am starting to think that 7.5
hours is a better length of sleep for me.

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

Sydney went to 2 Orange Theory classes this week, but she didn’t go to a third because she got her
second COVID-19 vaccine and she wanted to take it easy on her body. However, she still set a personal
record for one of the intense exercises, which is great.

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

4 This week I slept for 7.5 hours on Monday night, 7.5 hours on Tuesday night, 7.5 hours on Wednesday
night, 7.5 hours on Thursday night, 8 hours on Friday night, 9 hours on Saturday night, and 7.5 hours on
Sunday night.

Comments on Activity:
I felt good this week, except on Tuesday when I woke up extremely tired for some reason. I think it is
because I was tossing and turning all night, so I had to take a 20-minute nap during the day. I did wake
up feeling very refreshed, however, my goal for next week is to not have to take a nap.

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

Sydney went to 3 Orange Theory classes this week, and she pushed herself really hard and even set
another personal record for herself on the rowing machine!

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

5 This week I slept for 8 hours on Monday night, 8 hours on Tuesday night, 8 hours on Wednesday night,
7 hours on Thursday night, 8 hours on Friday night, 8 hours on Saturday night, and 8 hours on Sunday
night.

M O’C Fall 2018

 Comments on Activity:
This week I slept longer than my usual 7.5 hours each night, but I did feel good all week. I also met my
goal of not taking a nap, so I feel content.

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

Sydney went to 5 Orange Theory classes this week since we had 2 reading days, and she said they
improved her mood a lot. She also ran her fastest mile time, which was 2 minutes faster than her last
mile, and that is amazing!

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

6 This week I slept for 7.5 hours on Monday night, 7.5 hours on Tuesday night, 8 hours on Wednesday
night, 7.5 hours on Thursday night, 7.5 hours on Friday night, 8 hours on Saturday night, and 7.5 hours
on Sunday night.

Comments on Activity:
I think my body is starting to get used to sleeping around 8 hours of sleep each night, because on
Saturday night I did not set an alarm in case I wanted to sleep in Sunday morning, but I still woke up
naturally at 7 am after going to sleep at 11 pm the night before.

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

Sydney did a longer Orange Theory than normal this week, and she felt exhausted but proud of herself
for doing it. Even with our exam, she was still able to reach her weekly goal of 3 classes, so she was
also very happy about that.

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

7 This week I slept for 8 hours on Monday night, 8 hours on Tuesday night, 7.5 hours on Wednesday
night, 7 hours on Thursday night, 7.5 hours on Friday night, 8 hours on Saturday night, and 9 hours on
Sunday night.

Comments on Activity:
This Saturday night I didn’t set an alarm again when I went to sleep around 11 pm, and I still woke up at
7 am. I was still very tired, though, so I went back to sleep for another hour or so and woke up feeling a
lot better. I think I’m getting better at listening to my body and knowing when I need more or less sleep,
which feels rewarding.

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

Sydney went to 1 Orange Theory class this week because she was feeling overwhelmed with the amount
of work we had in addition to the vaccine pod for 473. She did feel great after the one class she
attended, though.

M O’C Fall 2018

Week Description of intervention implemented this week (include frequency/length of time):
8 This week I slept for 7 hours on Monday night, 7.5 hours on Tuesday night, 7 hours on Wednesday
night, 7 hours on Thursday night, 7.5 hours on Friday night, 8 hours on Saturday night, and 7.5 hours on
Sunday night.

Comments on Activity:

It’s been getting bright outside earlier than usual, which makes it hard for me to sleep past 7 am, but I
kind of like it because it makes me go to sleep before midnight so that I get a full 7.5-8 hours of sleep. I
also enjoy waking up early and not feeling like I slept my day away.

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 important to set goals for yourself, especially in areas like sleep
schedules, because that is the time your body recovers. I also learned the importance of keeping a
journal like this one when trying to reach a certain goal. This is because in the moment, it can feel like
you are failing or not making any progress, but when you look back at the journal, you see the progress
you made week to week and realize you did achieve that goal over time.

Have you noticed any changes in your life since you began this intervention?
I noticed that I am definitely a morning person, and I feel very refreshed if I wake up around 7-8 am
every day. I have a lot more energy throughout the day, which motivates me to be healthier in other
aspects of my life, like exercising or reading books.

Will you do anything differently now? Please explain.

I will continue to go to sleep around 10-11 pm and allowing my body to wake up naturally on the
weekends, however I will still listen to my body and sleep in sometimes if I feel that I need the extra
rest.

Comments/suggestions: N/A
M O’C Fall 2018
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

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