MAKE THE PLAN EASIER

Supporting actions

Small changes to the environment, calendar and family routine, so Anixa only has to follow the plan, not manage another project.

01

Easy healthy food

Make the easy home option faster than ordering a takeaway.

Set up and support

  • Keep ingredients for three emergency meals permanently stocked
  • Prepare two workday lunches at a time
  • Keep frozen vegetables, microwaveable whole grains and convenient proteins available
  • Include oily fish regularly, following her doctor’s advice
  • Agree two healthier takeaway options for impossible evenings
  • Let Ross own selected lunches, shopping or meal preparation

Twelve go-to meals

  1. Salmon, baby potatoes and green vegetables
  2. Salmon or tuna poke bowl
  3. Sardines or pilchards on wholegrain toast
  4. Chicken and vegetable wraps
  5. Rotisserie chicken, salad and brown rice
  6. Chicken or tofu stir-fry
  7. Greek-style chicken bowl
  8. Vegetable omelette
  9. Lentil or bean soup
  10. Bean, chicken or tuna salad
  11. Wholewheat tuna pasta
  12. Sheet-pan chicken and vegetables
02

Hydration

Make two litres obvious, available and pleasant.

Set up and support

  • Get the ice machine cleaned, filled and working
  • Keep still and sparkling water chilled
  • Put a large bottle on her desk before the first meeting
  • Keep a second bottle in her evening space
  • Stock herbal teas she genuinely likes
  • Keep lemon, mint or cucumber to hand

Simple daily rhythm

  1. 500 ml before or during the first work block
  2. 500 ml by lunch
  3. 500 ml during the afternoon
  4. 500 ml by the end of the evening
03

Sugar + alcohol

Simple limits, with fewer moments that rely on willpower.

Set up and support

  • Maximum two coffees daily, with ½ teaspoon of sugar in each
  • No sugary drinks and no routine sugary snacks
  • Treat honey as added sugar, not a free substitute
  • Keep fruit, yoghurt, nuts, cheese or vegetables and hummus available
  • Plan alcohol choices for social occasions, based on GP advice
  • Keep tempting snacks away from the desk
04

Yoga + stretching

Remove every small obstacle between intention and starting.

Set up and support

  • Check the yoga mats are clean, comfortable and easy to access
  • Keep a mat near the likely exercise space
  • Create a saved playlist instead of searching each time
  • Put sessions directly into the family calendar
  • Let ten minutes count on low-energy days

Saved video menu

  1. Yoga With Adriene, morning, stress and bedtime yoga
  2. Yoga With Kassandra, gentle and yin options
  3. SarahBethYoga, short clearly timed sessions
  4. Jessica Richburg, calming full-body flows
  5. Include neck and shoulder release plus a beginner flow
05

Padel

Movement for enjoyment, connection and energy, not performance.

Set up and support

  • Book one regular weekly game in advance
  • Arrange the second game flexibly around workload
  • Let Ross handle bookings and coordination
  • Keep kit ready in one place
  • Avoid late games if they worsen sleep
  • Keep the target at two enjoyable sessions a week
06

Protected diary

Create breathing space inside an international working day.

Diary rules

  • Protect lunch and one meeting-free focus block
  • Add ten-minute buffers between meeting clusters
  • Use 25 and 45 minute meetings by default
  • Decline optional meetings where a written update works
  • Avoid Australia and North America calls on the same day where possible
  • Protect one evening a week from international calls
  • Review the next week’s diary together every Friday

Calendar appointments

  1. Lunch break
  2. Focused work
  3. Movement and medical appointments
  4. Recovery after early or late calls
  5. A defined finish time on selected evenings
07

Sleep rhythm

Agree a family holiday routine that protects sleep quality.

Set up and support

  • Choose a consistent family holiday bedtime and wake time
  • Set Anixa’s personal wind-down time
  • Stop work devices 60 minutes before bed
  • Take Circadin exactly as prescribed
  • Use reading, stretching or a bath to wind down
  • Keep the bedroom quiet and cool
  • Get morning daylight soon after waking

Family decisions

  1. When does work stop?
  2. When does the house become quiet?
  3. Who manages late-night household activity?
  4. Does late padel, caffeine or evening work affect sleep?
08

Genuine restoration

Plan pleasure as recovery, not as a reward that must be earned.

Set up and support

  • Create an accessible craft basket or station
  • Choose one small project with little setup
  • Keep her current book visible
  • Pick familiar board games that need no rule-learning
  • Let the family set up and pack away
  • Schedule lightly, with permission to change her mind

A gentle weekly rhythm

  1. One short craft session
  2. One bath or reading evening
  3. One family board-game session
  4. One deliberately unplanned block
09

Medical support

Keep the routine simple and the decisions clinician-led.

Set up and support

  • Link medication to routines and use discreet reminders
  • Keep an updated medication and supplement list
  • Follow prescribed timing for all medication
  • Check calcium timing with her doctor or pharmacist
  • Put follow-ups and repeat tests in the calendar
  • Keep a brief list of questions for the GP
10

Birthday support

Reduce decision fatigue without losing the chance to celebrate her.

Set up and support

  • Identify what she definitely does not want
  • Prepare two complete celebration options
  • Include guest list, venue, date, budget and atmosphere
  • Let her choose between complete options
  • Give invitations and logistics to someone else
  • Allow for a celebration after 1 September
  • Plan one small birthday moment requiring no decisions

START HERE

Best first-week setup

  1. Get the ice machine working and stock water
  2. Choose and shop for six go-to meals
  3. Prepare two emergency meal options
  4. Check the yoga mats and create a six-video playlist
  5. Book two padel sessions
  6. Add yoga and stretching blocks to the calendar
  7. Agree the family holiday sleep schedule
  8. Protect lunch, focus time and one work-free evening