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The Maintenance Manual Workbook
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- 1 file
Your Personal Guide to Feeling Better and Functioning Well
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This is your space to check in with yourself in a way that actually feels doable. Not vague self-care advice, but real tools that meet you in the mess of everyday life. Whether you're building healthier habits, advocating for better care, or simply learning what your body needs, this workbook helps you create a sustainable system for taking care of yourself—before things fall apart.
What It Is:
The Maitenance Manual is a fully editable, 50+ page PDF workbook designed to help you track your health, build personalized routines, and advocate for the care you deserve.
You can type directly into the workbook digitally or print it out and write by hand.
Inside, you will:
Track all your doctors, appointments, labs, and bloodwork in one organized place
Build a personalized Mood Menu with practices that actually work for your anxiety, sadness, or stress
Create your ideal daily, weekly, and monthly maintenance routines with non-negotiables for staying well
Learn breathwork techniques to support your nervous system when you're overwhelmed, tired, or numb
Explore body awareness worksheets to understand what you know—and what you're still figuring out
Access call and email scripts to help you advocate for your healthcare needs with confidence
Navigate insurance benefits or find care options if you're uninsured
Use 12 months of health snapshot trackers to monitor patterns in sleep, energy, stress, and more
Reflect with deep healing journal prompts designed to rebuild from the inside out
Who This Is For:
This workbook is for the woman who's tired of putting herself last. For the woman who knows she deserves care, but doesn't always know where to start. It is for the busy, the overwhelmed, the one who keeps saying "I'll take care of myself when things slow down"—but things never slow down.
Whether you're managing a chronic condition, rebuilding after burnout, or simply want to stop reacting to your health and start maintaining it—this workbook will meet you where you are.
You do not need to have it all figured out. You just need to be ready to show up for yourself.
Why You Need This
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Because your health shouldn't be an afterthought. Because you deserve to feel good in your body. And because waiting until something breaks to fix it isn't a strategy—it's survival mode.
This workbook helps you:
• Track patterns so you can catch issues early instead of guessing what's wrong
• Build routines that actually fit your life, not someone else's ideal morning
• Advocate for yourself in medical settings with confidence and clarity
• Create a personalized care system that supports you even when motivation fades
What's All Included:
• 50+ guided pages
• Fully editable digital format • Printable option
• Doctor & appointment tracker
• Provider directory organizer
•Labs & bloodwork log
• Body awareness worksheets
• Breathwork prompts for nervous system support
• Personalized mood menu builder
• Daily, weekly & monthly maintenance routine planners
• 12-month health snapshot tracker
• Insurance planning & advocacy scripts
• Healing journal prompts + 20 blank journal pages
How to Use:
1. Download the PDF instantly after purchase
2. Open and begin typing directly into the workbook or print it out
3. Complete at your own pace—all at once or over time
4. Revisit it throughout the year as your personal maintenance ritual