Your Blueprint for Whole-Body Rejuvenation

Today marks the first day of fall.

I love the change of seasons for many reasons—one of them being that it’s the perfect time to check in with yourself and re-evaluate your self-care routine.

How you feel today, next week, and for the foreseeable future are largely determined by the things you do today.

The key is to identify ways to rejuvenate yourself—mentally, physically, and spiritually—on a regular basis.

Just like planning for a trip, whole-body rejuvenation is possible as long as you:

  • Know where you want to go
  • Plot out your route
  • Put it into action

That’s why today’s message is focused on helping you to set goals, formulate a plan, and bring your roadmap for better health to life.

It’s Your Blueprint for Whole-Body Rejuvenation and I’ll be doing it right along with you!

Determine your areas of focus

To begin, grab a pen and print out the planning guide I made for you. 

As you can see on the guide, the first step is to identify which aspects of your health you want to focus on and prioritize. So begin by asking yourself: What aspects of my health have been on my mind recently?

List the top three to five things that come to mind.

Then analyze them as a whole. Are they related in any way? Could one issue be causing any of the others? Make this root cause your top priority. Once you’ve tackled that, you can work your way through the rest of your list.

Personally, I’ve been feeling pretty stressed lately. And as a result, I’ve been experiencing heightened anxiety and occasionally have trouble sleeping.

I know if I make a concerted effort to focus on lowering my stress levels, it could potentially help ease my anxiety and improve my sleep. That’s why I chose to make stress my top priority.

To get your wheels turning, here are a few areas to consider addressing:

  • Focus
  • Mood
  • Motivation
  • Pain
  • Sleep
  • Weight

Once you’ve determined your top priority, you can move on to the next part of your blueprint.

Identify your “energy sappers”

Again, just like planning a trip, you’re going to want to make sure you have a full tank of gas before hitting the road.

And in order to turn your blueprint into reality, you’re going to need a little extra energy.

That’s why the next step in Your Blueprint for Whole-Body Rejuvenation involves reallocating some of your precious energy to tasks that benefit and nourish you.

So right now, mentally run through a typical day as you think about the following question: What daily activities/habits drain my energy and offer nothing in return?

Then, on your guide, jot down the first three to five things that come to mind.

Personally, something that’s been draining my energy recently—and increasing my stress—has been all the time I spend checking the news in the evening.

While I want to be informed, I often find myself scrolling through panic-inducing headlines or watching hour after hour of negative imagery on TV news channels. When I finally put down my phone or switch off the TV, I’m left feeling mentally exhausted and down in the dumps.

It’s important to stop and really think about how you choose to fill your days—especially the ways your daily activities make you feel.

That being said, you might need to take a day or two to and mindfully run through your normal routine before you complete this part of the blueprint. That’s okay too. Once you’ve figured out what habits and activities sap your energy, you can start to think about the next step in your Blueprint for Whole-Body Rejuvenation

Rejuvenation time!

Now comes the fun part.

Ask yourself one final question:

How will I use my reclaimed energy to rejuvenate myself?

This is your opportunity to decide how you’ll modify or replace those old, energy-sapping habits and activities.

Think about things that make you feel content, relaxed, and refreshed. Then on section 3 of your printed guide, jot down up to 10 self-care rituals you’d like to incorporate into your routine (whether it’s daily, weekly, or monthly).

Once you’ve done that, it’s time to get specific with those plans. On Section 4 of your guide, you’ll see I’ve included a day planner, to help you determine exactly when you can best work in those self-care rituals.

When you’ve laid out your daily schedule, I encourage you to set alarms for time(s) you have chosen to devote to self-care. When that alarm rings, it rejuvenation time! That means you need to stop what you’re doing (especially if it’s an energy sapper!) and invest in your chosen rejuvenation ritual.

Personally, I’ve decided to limit my news consumption by completely forgoing it in the evenings. Instead, I’m going to set a daily alarm and allow myself 20 minutes to catch up on news while I eat breakfast.

This will leave my evenings free for de-stressing, self-care, and rejuvenation.

Here are some things that help me feel rejuvenated:

  • Learning about more about topics I’ve always been interested in
  • Listen to calming music (Just yesterday I talked about how you can use therapeutic playlists to improve your mood or emotional state.)
  • Stretching
  • Strumming my guitar
  • Taking an evening walk with my wife
  • Sound healing exercises

 I’ve written about the science-backed benefits behind many of these activities. And I plan on rotating through them to keep my routine fresh and interesting.

If you’d like to incorporate sound healing exercises into your own Whole Body Rejuvenation Blueprint, I’ve listed a few here that might relate to your personal areas of focus:

Of course, you can always find more by searching my free website archives. (It’s organized by category to help you find exactly what you’re looking for.)

A plan for every season

This new autumn season provides many wonderful things and a renewed well-being can be one of them. 

Think of all the energy you willingly give to others. Now invest a fraction of that time into yourself.

It might take a few days to get used to your new routine, but stick with it. You deserve to feel good!

I’d love to hear about your plan. Feel free to drop me a line at or share it on the Sound Health Facebook or Instagram pages with the hashtag #soundhealthchallenge. I hope you join us!

P.S. For more ideas in improving your daily rejuvenation rituals, you might be interested in my InnerSound Method. Each week, I’ll send you a 10-minute video guiding you through various techniques that address a wide range of health concerns. Click here to learn more or give it a try!

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About the author

Jim Donovan M.Ed., is a professional musician and educator. He's an Assistant Professor at Saint Francis University where he teaches music and how the power of sound can help you experience a healthier life.