The 4 Principles
LifeBACKtracker contains four powerful, simple to follow principles which when followed & tracked can have a significant effect on one's thoughts and feelings, leading to better mental health & wellbeing outcomes.
Perform - continuous cardio vascular exercise for a minimum of 45 minutes per day, five days per week
Monitor - score your 'Feelings & Thoughts' daily AFTER exercise. Extended continuous exercise releases feel good hormones (endorphins) that have a positive effect on your 'Feelings & Thoughts'
Complete the Daily Tracker and LifeBACK Tracker™ Chart every day with the total minutes of continuous exercise you performed that day
Investigate - what you personally need to achieve good quality and consistent sleep on an ongoing basis
Monitor - keep track of your sleep patterns
Complete the Daily Tracker and LifeBACK Tracker™ Chart every day with how many hours you slept the previous night
friendCONNECT - conﬁde in someone you trust. Tell them honestly how you’re feeling and communicate your thoughts.
buddySYNC - make sure you can call that person 24/7 during your worst periods of sadness/depression
medicalHELP - visit your GP, tell them honestly how you’re feeling and the thoughts/worries you’re experiencing. I’m an advocate for getting a referral to a psychiatrist and psychologist.
Monitor - your 'Feelings & Thoughts' daily scores
Complete the Daily Tracker by scoring your 'Feelings & Thoughts' AFTER exercise every day, then plot the total score on the LifeBACK Tracker™ Chart.
Remove alcohol, drugs and stimulants completely and you’ll ﬁnd returning to a happier state of mind will be much easier to achieve
Monitor - keep track of any alcohol consumed
Complete the Daily Tracker and LifeBACK Tracker™ Chart every day with the number of standard alcoholic drinks you consumed the previous day