Integration · Plan
Weekly Integration Plan
A flexible seven-day rhythm. Adjust to fit your real life - the structure is the point, not the specifics.
Medically reviewed by: Pending medical review(draft)Last updated: June 4, 2026Evidence: Educational resource
Day 1 (session day)
Rest and quiet
- Hydrate, eat gently
- No major decisions
- Short journal entry: 'what is present right now?'
- Early bedtime
Day 2
Capture
- Long-form journal (20-30 minutes)
- Walk without headphones
- Light movement
- 10 minutes of silence
Day 3
Process
- Integration session with clinician (if available)
- One reflection question from the library
- Cook something nourishing
Day 4
Move
- 30-45 minutes of aerobic movement
- Breath practice in the evening
- One small act of connection
Day 5
Anchor
- Pick one habit to anchor an insight
- Write the smallest version of it
- Begin today
Day 6
Connect
- A conversation that matters
- Outdoor time
- Lighten the day - rest is part of integration
Day 7
Review
- 30-minute weekly review
- Three things to keep, one to adjust
- Set a one-line intention for the coming week
See also: Monthly Plan · Long-Term Growth Plan
Educational use only. The content on this page is provided for general educational purposes and does not constitute medical advice, diagnosis, or treatment. Ketamine and related therapies carry risks and are appropriate only under qualified medical supervision. Always consult a licensed healthcare professional about your individual situation. Information may change as research evolves.