Description
Discuss how you are progressing on your S.M.A.R.T. Goals for self-care. Is there one or more goal(s) that you have started to implement? If yes, discuss how you are progressing. If no, discuss the obstacles you encounter(ed) that deter you from making progress. Share an adjusted S.M.A.R.T. Goal if you realize what you developed was not realistic. In your replies, encourage and challenge your peers to move toward health and self-care. Utilize scripture, course materials, and personal examples in your replies.
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ECOMAP AND SELF CARE
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Ecomap and Self-Care Plan
Quadasia Dukes
School of Behavioral Science , Liberty University
Author Note
Quadasia Dukes
I have no known conflict of interest to disclose.
ECOMAP AND SELF CARE
Correspondence concerning this article should
be addressed to Quadasia Dukes. Email:
qldukes@liberty.edu
2
Legend:
The thicker the line, the stronger
the relationship.
The larger the arrow, the more
energy given or received
Tenuous —–Stressful /
/
/
Broken // // //
ECOMAP AND SELF CARE
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SMART Plan
CARE AREA
Physical Care
Psychological Care
SELF-CARE PLANNING FORM
S.M.A.R.T. GOALS
ACCOUNTABILITY
Specific, Measurable,
MEASURE
Achievable, Realistic, and
Time-limited
Goal 1: I will exercise for 30 I will track my workouts
minutes at least thrice weekly using a fitness app and share
to improve my physical
my progress with my workout
health.
partner, Tanya.
Goal 2: I will prepare and
I will maintain a food journal
consume at least three
to monitor my daily intake
balanced meals daily,
and discuss my dietary
focusing on fresh vegetables
choices with my nutritionist.
and lean proteins to support
proper nutrition.
Goal 1: I will practice
Accountability: I will set a
mindfulness meditation for 15 daily alarm for my morning
minutes daily to reduce stress meditation and journal about
and enhance mental wellmy meditation experiences.
being.
Goal 2: I will attend therapy
sessions with a licensed
therapist once a week to
address unresolved
psychological issues.
Spiritual Care
Social Care
Goal 1: I will attend weekly
services at my place of
worship every Sunday to
foster my spiritual growth.
Goal 2: I will engage in daily
spiritual reflection and prayer
for 10 minutes each night to
enhance inner peace.
Goal 1: I will plan and attend
family dinners or outings at
least twice a month to
I will maintain regular
therapy appointments and
actively engage in the therapy
process. I will also share my
therapy journey with my
close friend, Sabrina.
I will mark each service
attended on a calendar and
actively participate in
discussions and events
organized by my spiritual
community.
I will set a daily reminder for
my spiritual reflection and
prayer and maintain a journal
to record my reflections.
I will proactively organize
family gatherings and
maintain a calendar to track
these events.
ECOMAP AND SELF CARE
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strengthen connections with
family and friends.
Goal 2: I will join a social
club related to my interests
and attend at least one social
activity or event per month.
Professional/Volunteer Care
Goal 1: I will enroll in an
online course relevant to my
field and complete it within
six months to advance my
career.
Goal 2: I will research and
identify a local volunteer
organization and commit to
volunteering at least once a
month to give back to the
community.
Accountability: I will actively
participate in the social club’s
activities, engage with peers,
and maintain regular
communication with my
family and friends.
I will allocate dedicated time
for course studies, maintain a
schedule, and seek guidance
from my supervisor.
I will regularly check for
volunteer opportunities,
actively participate in events
or projects, and inform my
supervisor at work about my
volunteer commitments.
ECOMAP AND SELF CARE
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Conclusion
In conclusion, the Ecomap has illuminated the significance of these connections in my
self-care journey. My son, Ziyan, my mother, Lisa, and my sisters, Chasity, Shanika, and
Cherelle, are not just people I feel connected with; they are the foundation of my self-care plan.
Their presence, support, and influence enrich my life and provide avenues for self-care. To
nurture these connections further, I intend to engage in activities that strengthen our bonds, such
as family outings, regular conversations, and quality time with Ziyan. Additionally, I recognize
the importance of reciprocating support and being there for them when needed. By fostering
these connections, I aim to continue thriving on my path of self-care, knowing that I am not
alone in this journey but surrounded by a network of love and support. Additionally, my weekly
routine involves visiting various places, each with its influence on my self-care. By recognizing
the positive and negative impacts of these places and implementing strategies to enhance
supportive connections while setting boundaries with those that may hinder self-care, I can create
a more nurturing environment for my overall well-being and happiness.
ECOMAP AND SELF CARE
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References
Edelkott, N., Engstrom, D. W., Hernandez-Wolfe, P., & Gangsei, D. (2016). Vicarious
resilience: Complexities and variations. American Journal of Orthopsychiatry, 86(6),
713.
Kobe, R. (2023). From the Heart. Richmond Kobe.
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