Well-Being PLan
SELF CARE AIMS and STOP strategies from Thomas Neilsen
Why it matters to me?
As an early childhood educator with nearly five years, I experience daily the intense emotional and physical demands of co-regulating young children while supporting multicultural families. Without deliberate self-care, these demands lead to burnout and reduced quality of care (Kerr et al., 2017; Cumming, 2017). My plan is built on Dr Thomas W. Nielsen’s Curriculum of Giving and SELF CARE AIMS framework (Nielsen, 2024a, 2024b), which reframe self-care as a professional and ethical responsibility rather than a personal indulgence. This aligns with ECA Code of Ethics Principle 4 (ongoing learning and professional advocacy) and EYLF Principle 6 (responsive relationships).
Theoretical Foundation
The Curriculum of Giving defines sustainable well-being as Eudaimonia – meaningful happiness achieved through purposeful, virtuous giving rather than short-term pleasure. SELF CARE AIMS provides the practical hierarchy:
- Foundational needs first (Sleep, Exercise, Love & Laughter, Food, Creativity)
- Mid-level growth (Achievement, Residence, Environment, Autonomy)
- Aspirational elements (Income, Mindfulness, Study)
Weekly self-scoring (0–10, target ≥7) and the STOP technique (Stop – Take notice – Offer compassion – Plan kindness) create measurable, evidence-based habits that reduce compassion fatigue by up to 30% (Jennings, 2015) and improve work-life integration (Sirgy & Lee, 2018).
Plan
| Phase | Focus Element | Key strategies | Successful indicators |
|---|---|---|---|
| Jan - March (2026) | S · E · L | • Sleep: Lights out 10:00 pm daily; no screens after 9:30 pm; read minimum 5 pages of a non-work book (currently read Vietnamese book called “Đàn ông đến từ sao Hỏa, đàn bà đến từ sao Kim”) • Exercise: Pilates 3×/week (Mon-Wed-Fri, Kx Pilates Kingston) + badminton 2×/week (Thursday & Saturday evenings) • Love & Laughter: 15-minute daily video call with family in Vietnam (7:30 pm) | Poor sleep impairs co-regulation; exercise reduces burnout risk 25 % (Kerr et al., 2017) |
| April - June (2026) | F · C | • Food: Friday grocery shop + Sunday meal-prep (5 lunches + 5 dinners) • Creativity: Write minimum a page in personal journal every night before bed (no work content allowed) + one creative date/month with partner (movie, café, art gallery) | Nutrition sustains emotional regulation (Gu et al., 2015); creative expression prevents compassion fatigue (Cumming, 2017) |
| July - Sep (2026) | A · R · E · A | • Achievement: Complete final three units of Bachelor of Early Childhood Education + secure new role (Room Leader or ECT position) by 30 Sep at the new center • Residence/Environment: Plant and maintain three new edible plants (chilli, Thai basil, lemon) • Autonomy: Practise and document two intentional “no” boundaries per week (“I’ll reply tomorrow” or decline to bring work home) | Achievement buffers burnout (Sirgy & Lee, 2018); restorative home environments lower chronic stress (García-Carmona et al., 2019) |
| Oct - Dec (2026) | I · M · S | • Income: Complete quarterly budget review + actively participate in ECA ACT wage advocacy campaign • Mindfulness: 1 hour mindful walk around Gungahlin or Belconnen every weekend + daily STOP practice • Study: Learn sourdough baking (one successful loaf per month, October–December) | Financial security reduces stress (Sirgy & Lee, 2018); mindfulness cuts compassion fatigue 30% (Jennings, 2015) |
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