The Daily Plan

The Daily Plan is a practical technique for reducing mental stress and tension, anxiety, and provides you with a means of getting your thoughts in order before sleep so that you can begin to overcome insomnia.

This is a method of putting things-to-be-attended-to on paper, rather than trying to remember them, and of reducing the unnecessary mental activity of continually 'going over things in your head'.

The Daily Plan helps you manage both your time and your thinking by enabling you to prioritise your activities, think more clearly about them and reduce unnecessary self-talk.

Using the Daily Plan is an excellent way to begin your stress-management programme because by planning the day ahead you have a greater sense of order and a better chance of achieving more.

You also feel more in charge of events rather than at the mercy of whatever occurs. It is true that things will occur that have not been anticipated in your Plan. This is especially likely in the first couple of weeks of using this method. But with practice you will be able to anticipate and include more of the things that are likely to crop up. And you will become more skilled at allowing sufficient time for the unexpected.

With the Daily Plan you invest about 10 minutes each evening in order to list everything that needs your attention the following day. You will get an excellent return on this investment.

When you have your day planned on paper

• You don't have to keep your mind `on the go' all day long - continuously going over things in your mind, reminding yourself about things, or worrying whether you can fit everything in.

• You avoid creating or adding to a sense of on-going urgency

• You will find it easier to mentally relax, switch off, and enjoy recreation time during the day

• You are able to utilise your unconscious mind - to mentally rehearse and ready you for what is ahead.

• You are better able to ensure that thoughts about different topics do not contaminate one another

• You are better able to switch off in the evenings and forget about the next day.

• You make it less likely that, at night, you will spend time lying awake trying to decide what and when and how to do things the following day

• You have an internal image of what you will do next day and when you will do it - this reduces the amount of self talk

• You have a sense of order in your day and are more likely to go through your tasks more easily and systematically 

• You have a daily reminder that, through this course, you have made a new start and that you are taking charge of your own mind.

• Do it fairly early each evening - after your evening meal is an excellent time.

• Quickly list everything you can think of that needs attention next day.

• Write down the approximate time you think each task will take. And remember to allow time for relaxation, recreation, washing, meals, travelling, etc.

• Give task each a star rating for importance.

• Remove those tasks for which you do not have enough time and put them on the list for the day after tomorrow. (And remember to inform anyone who may be affected by this alteration in plans. Put this on the plan too!)

• Finally list what you will do, when you will do it and how long it will take on a final draft. In doing keep about 20% of your day unplanned - this is your comfort margin to allow for Murphy's Law and the things you have forgotten to include on the Plan.

(You may find it useful to use a Mind Map rather than a traditional list. This creates a more effective and more easily remembered inner image.)

Once planned put tomorrow out of your mind. When apprehensive or `planning' thoughts occur simply visualise your Plan and say to yourself "It’s on the Plan - it's taken care of!" (And if you think of something that is not on the plan simply add it to the list and adjust the time element accordingly).

Use the Daily Plan consistently for about 2-3 weeks and you will find it much easier to relax in the evenings and at night - allowing your mind and body to re-create energy and enthusiasm for the day ahead.