And, don't worry, this calendar didn't look like this at 5am when I planned my day (see Daily Planning as an event at 4:30 am). On November 13th, I had one client cancel their meeting and I added five action items throughout the day. There were also some action items I ended up not completing. How could I possibly keep up with this schedule in my head? That's why you plan it out and assign times on the calendar. There's just NO WAY you can remember everything in your head. But, how do I remember all the random, important things that occur throughout the day? I also create a printed out to-do list each day for what activities need to be done. However, I suggest you not try to problem-solve and don't live in the future of what ifs. If you are in your own healing process, you will have the tools to address a relapse should it occur. As the addict may experience relapse, partners do as well. You will find it helpful in your healing to recognize the reengagement of self-defeating thoughts and behaviors as your own relapse. Your relapse means returning to a pattern of behavior, such as resuming your detective behavior, saying yes to situations when you really want to say no, or verbal raging. What would your relapse behaviors be? Remember that recovery is a process; This process takes time, so you don't need to be harsh on yourself. Building Trust Your partner can verbalize his intentions for fidelity; Omega-3 fatty acids may also lower your risk of abnormal heart rhythms,13 aid in blood thinning, and may help to improve dilation of blood vessels. Omega-3 fatty acids are comprised of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have been shown to be key factors in decreasing coronary heart disease.

However, there is some debate about how effective plant-based sources of omega-3 fatty acids are relative to marine sources, because there is some inefficiency in the conversion of plant-based sources of omega-3 fatty acids to DHA and EPA. However, ALA has been shown to improve cardiovascular outcomes and decrease heart disease. Omega-6 Fatty Acids Besides omega-3 fatty acids, there is much discussion about omega-6 fatty acids. You'll recall that unsaturated fats can be divided into omega-3 and omega-6 fatty acids. Many people feel that omega-3 fatty acids are the good fatty acids and omega-6 fatty acids are the bad ones. However, is that really true? The main omega-6 fatty acid is linoleic acid (different from the alpha-linolenic acid made by omega-3 fatty acids). Here's what my to-do list looked like on November 13th, 2019, on article 208: (My to-do list for Wednesday, November 13th, 2019. It details all the action items in my day. I will have meetings with notes and additional action items to address. The checkmarks tell me that the action item or the meeting was completed. Stars tell me that I should look into this later or get it done later. X's symbolize that I didn't get it done and I didn't really need to get it done. You may notice that I'm using pen and paper for my to-do list. Statista, a digital marketing research organization, shares that adults spend an average of 144 minutes a day on social media alone. According to Pew Research, Roughly half (54%) believe they spend too much time on their cell phone, while 41% say they spend too much time on social media. But the only guarantee is that there are no guarantees. This issue confronts every partner who is new to recovery.

Of course you'd like reassurance; Women become more trusting of their partners when they see them engage in recovery practices, when they see a commitment to continuing therapy or participation in self-help groups. Trust comes when that commitment to recovery practice translates into changes in behavior, such as fewer angry outbursts, less controlling behavior, consistency in behavior, dependability, and accountability. It comes when he is open to answering questions, not resentful of engaging recovery practices; Time plus change in behavior will be the building blocks to developing trust in your relationship. Time, sobriety, and working the program will help me to have more trust. I don't expect to ever trust completely again. But I can live with that. Linoleic acid is found in foods such as corn, soy, sunflower, and safflower. When linoleic acid is ingested, it breaks down into eicosanoids, some of which promote inflammation, platelet aggregation (potential for plaque formation), and tightening of the blood vessels, and some that have the opposite effect and promote anti-inflammation, decrease platelet aggregation, and dilate blood vessels. We are not entirely clear of the percentages of the eicosanoid that each food creates or what the optimal balance in our bodies is. We typically think of inflammation, platelet aggregation, and tightening of the blood vessels as bad things, but the body certainly needs some omega-6 fats from the diet for proper blood clotting and appropriate inflammation to heal the body's injuries. If we didn't clot, we could bleed out when we cut ourselves or fall and skin a knee! Remember that inflammation is a normal response to a bodily insult. It is the body's response to stress. That stress triggers the body to heal and respond to the attack. However, with continuous stress on the body, the body becomes imbalanced, and that triggers uncontrolled inflammation. Then, it can be seen that we need some amounts of both omega-3 and omega-6 fatty acids. Of parents surveyed in the U. In 2015, the average person received approximately 64 phone notifications per day.

Studies have shown that people with their phones in another room significantly outperformed those who had their phones on the desk, and did slightly better than those who had their phones in a pocket. We need to intentionally find ways off the smartphone. So, yes, I print out a to-do list. Now, you may look at my calendar, see the various calendar events and the to-do list to match the day and think, Holy. I want to encourage you that there's really only one activity that MUST HAPPEN in order to make this whole thing possible. Determine when you will build a plan for your day, every day. No exceptions. Block out time for each activity. It isn't as tough as it sounds; The fact that Therese says she can live with no absolutes of trust is only possible because of her recovery. She can live with no guarantees because she is accepting of the gifts of recovery. For so many women, life in early recovery means living in limbo and ambiguity. It is hard to keep moving forward when the future of your coupleship is not totally within your power. But it never is and never was. The illusion may feel secure, but again, it's an illusion. Recovery will lead you to restoring or developing your self-esteem, improving communication, and trusting yourself to do what is right for you. It is in your recovery process that you will choose to be accountable for your own health, practicing relational skills of knowing and speaking your feelings, thoughts, and needs. You speak to be accountable for yourself; The right balance, however, is not so clear. The problem is that human trials of omega-6 fatty acids are imperfect.

We have some data showing that higher doses of omega-6 fatty acids can cause oxidation (not good) of LDL and may promote inflammation. Unfortunately, there are no clinical trials that specifically look at outcomes from adding omega-6 fatty acids to the diet and assessing outcomes. Many observational studies show either a small benefit from additional omega-6 fatty acids or no benefit at all. How much omega-6 fatty acid we should include in our diets and what ratio of omega-3 to omega-6 to consume continues to be debated. Likely, we should attain a balance in our diets between the two or consume more omega-3 fatty acids than omega-6 fatty acids. Currently, however, the average American diet has 14 to 25 times more omega-6 than omega-3. All types of fatty acids appear to have a beneficial role to some degree, but we are likely getting too much omega-6 fatty acid in our diets. Therefore, a ratio of 1:1 or 2:1 of omega-6 to omega-3 fats would provide the proper balance for optimal health, allowing the body to clot and heal when injured, but also controlling inflammation and clotting when we are not injured. Stick to the calendar as best as possible. Those are the steps. You will not succeed immediately. Similar to skateboarding for the first time, it's going to be awkward and you'll have some abrupt, painful falls. People will throw different activities onto your plan that you didn't expect. You'll get caught up talking to someone and realize that you were supposed to start laundry. Now, it's already time to leave for dinner, so. I guess no laundry? Or maybe I stay up late tonight doing laundry? You'll also realize how long things actually take. You learn to set healthy boundaries wherein you do not forsake your own esteem. You learn to trust in your own perceptions, your own internal voice--a voice you discounted or minimized for years.