Step 3 ~ Planning your Recovery: The 3 Steps

Plan feature

Plan for Victory!

So. You’ve honestly accepted your situation and educated yourself to the point where your ready to take action? Fantastic. Now its time to come up with a plan that will get you well. For remember. ‘He who fails to plan, plans to fail’.

I personally believe left to its own devices the body is the most effective doctor we can consult. However occasionally it requires assistance to create the conditions for good health. We have to learn when to get involved and lend a hand and when to get out of the way.

This is my view. Your own plan will be most effective if its personally suited to the way you think and reflects YOUR own views on how best to heal. Though hopefully by reading how I structured mine (an ever evolving document) you will be inspired to create your own.

Whats it going to look like?

My plan fits onto one page. And I wrote it in 3 Steps.


Step 1- Split ideas into Foundations & Specific

When I first sat down to figure out how I was going to recover my health I split everything I could do into two sections:

1. The Foundations of Health – I asked myself what was necessary to build the foundations of good health in any human being. While researching came across the work of Paul Chek and was particularly inspired. He identifies 6 foundations  to which I have added my own interpretations:

  • Hydration – What fluids you put down your throat. = ie. Buy a water filter.
  • Nutrition – What foods you put in your mouth = ie. Modify my diet.
  • Mental State – What thoughts you put in your head = ie. Meditate once a day.
  • Breathing pattern- How fast you put air in your lungs = ie. Practice yoga breathing techniques each day.
  • Exercise – How often you move your muscles = ie. Minimal anerobic (ie weights) training each day.
  • Rhythm – How in tune you are with your bodies internal cycles = ie. Eat 3 times a day and sleep before Midnight.

2. The Specific – I then asked myself what I specifically needed to do to overcome CFS/ME.

These largely came from the results of medical tests I had done. If your planning your protocol from scratch this section will not be very large to begin with. But odds are if your reading this you have already had an extraordinary number of people suck your blood, capture your pee and handle your poo in the name of science. Some examples of my specific issues included:

  • An imbalance in Gut bacteria = ie. Need probiotics
  • Low levels of certain Vitamins and Minerals = ie. Need Vitamin C and Magnesium supplements.
  • Intolerances to certain foods = ie. Need a low fructose diet.

    Be sure to share your plan with friends


Step 2 Divide actions into 4 Quadrants

Then I took all the ideas I came up with from Step 1 and divided them into four quadrants to make sure I wasn’t missing anything.

  1. The Physical
  2. The Emotional
  3. The Mental
  4. The Spiritual (Yep. I’m going there)

So I reckon any truly comprehensive protocol addresses not just possible physical causes but also any imbalances in the other three quadrants.

Next I took an A4 piece of paper and by drawing a cross in the middle created four sections Physical (split again into biochemical & structural), Emotional, Mental & Spiritual. I placed everything I felt needed to be done including all the ideas from the Foundational and Specific into each one of the sections (sometimes an idea fitted in more than one box). For example:

Physical (Biochemical) – Hydration – 2 liters filtered water daily (NZ), Magnesium – 400 grams twice daily (NZ), Probiotics – twice daily (NZ) etc.

Physical (Structual) – Yoga daily (For Life), Weights daily (For Life) etc.

Emotional – Neuro Linguistic Programming (psychology) 3 sessions (NZ), Talking each month about how I’m managing with my Dad (NZ).

Mental – Meditation daily (For Life), Writing a daily affirmation (NZ)

Spiritual – Meditation  daily (For Life), Yoga daily (For Life) , Reiki 4 sessions (NZ), Following my bliss (For Life).

Step 3 – Working Towards a Goal

I work much more effectively with an end point in mind. So I think its critical to have a date that you are working towards and goal you plan to reach. For me at the moment it is a trip to New Zealand (NZ) in January 2011. I’m giving myself the chance to be 100% better by then and so all my treatments are planned up until that point.

So type up your plan or draw it in a notebook. Keep it handy and update it as you go. Now your ready to cost it all out.

Where to Next?Step 4 ~ Budgeting for your Recovery $$$

10 Responses to Step 3 ~ Planning your Recovery: The 3 Steps
  1. […] to Next – Step 3~ Planning your Recovery 1 Comment – Leave a comment! « Previous Post Next Post » […]

  2. Socco
    November 1, 2010 | 12:30 pm

    En la carga de antivirus mi pбgina de poner alerta, por favor de verificaciуn.


    • Joe
      November 4, 2010 | 7:11 am

      Hola Habla Ingles?

  3. […] Currently I go for option 3 and so was open to hearing what Ashok had to say. The big take away from the workshop for me was realising that I can in fact merge Ashoks ideas with my current understanding of CFS/ME. That is, while there are definitely physical imbalances in my immune system there also seem to be mental patterns which prohibit the rate of my recovery. Which basically comes back to my notion that in order to treat oneself completely you must heal the physical, emotional, mental and spiritual aspects of ones body (explored in more detail here). […]

  4. Jenny Jenkins
    January 17, 2012 | 8:24 am

    Thanks, I’ve found this website useful. I was a superbusy mum of two young boys when I collapsed
    In May last year. I was bedridden first six months but can just about go up and down stairs now.
    On wondering when this would ever end it’s been a good boost to read the stories on your site.
    Did you take anti depressants? My dr is putting me under pressure to take them but I have concerns about using them. Thanks.

    • Joe
      February 29, 2012 | 11:57 am

      Heya Jenny. Thanks for the message. Great to hear your on the up and up. Keep taking it slowly, one day at time and remember that the recovery path seems to be a series of ups and downs with a general trend upwards. Glad you enjoyed the stories.

      In answer to your question no I’ve never taken anti depressants as I’m on more of a holistic bent these days. If you have concerns take the time to research and ask around before taking the plunge. Don’t ever give in to Dr Pressure if it doesn’t feel right as they are not in your skin. Good luck with your decision and return to health :)

  5. Anette
    August 28, 2012 | 2:23 pm

    This website is very inspiring! Thank you! I’m going to start planning my recovery today.

    • Joe
      September 25, 2012 | 10:46 am

      Yeah Rock on Anette!
      You have everything you need to get started on your recovery process.
      Keep focusing on the positives, savour the little moments each day and enjoy the ride.
      We’re all in it together :)

  6. Lisa
    April 4, 2014 | 5:28 am

    Hi Joe think you are on the right track with this “self management approach” and like alot of your ideas.

    Thought you might be interested in the paper by Dr Robert Loblay (Director of the RPAH Allergy Unit) on Food Intolerance and Chronic Fatigue Syndrome 20% to 30% of people with CFS have problems with natural food chemicals salicylates, amines and glutamines according to Loblay and can benefit from doing the RPAH Food Elimination Challenge, but just to let you know if you also have chemical sensitivities as I do you need to ease into it slower than suggested in the RPAH Allergy Unit Food Elimination Handbook otherwise the withdrawal symptoms and immune intensifications can be wicked.

  7. Cameron C.
    September 6, 2014 | 4:26 pm

    Thank you for this- I think a plan is helpful.
    I am on my second bout of CFS in 15 years. I originally came down with it in 1997 after a severe case of mono. Lasted about one year and then I had a spontaneous and complete recovery, was extremely active until 15 months ago when I over exerted myself In a tennis tournament , got heat stroke and slowly spiraled down into what has been a much more severe case of CFS.
    I hope to recover to 100%, but right now, each day is the same as the last- I have tried virtually every Western and Eastern medicine technique , but nothing has helped yet. I believe the body will either cure itself or it won’t , but it’s a good idea to give it the best tools to try.
    Good luck to all my fellow silent sufferers out there- I am proof that 100% recovery is possible (but if it happens, don’t be an idiot like me and get yourself sick again!)

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Welcome! I'm Joe and my vision is to empower people with the knowledge they need to take control of their health. I was diagnosed with Chronic Fatigue Syndrome (CFS/ME) in 2003 and recently added Lyme disease to that diagnosis in 2012. I'm on a path to recovery and I invite you to join me..... P.S. It's best to never take anything I say too seriously. In fact I reckon it's best to never take anything too seriously!