Weekly Integration Plan
A flexible seven-day rhythm. Adjust to fit your real life - the structure is the point, not the specifics.
This page has been written and edited by the publisher. It has not been reviewed by a licensed clinician.
- Hydrate, eat gently
- No major decisions
- Short journal entry: 'what is present right now?'
- Early bedtime
- Long-form journal (20-30 minutes)
- Walk without headphones
- Light movement
- 10 minutes of silence
- Integration session with clinician (if available)
- One reflection question from the library
- Cook something nourishing
- 30-45 minutes of aerobic movement
- Breath practice in the evening
- One small act of connection
- Pick one habit to anchor an insight
- Write the smallest version of it
- Begin today
- A conversation that matters
- Outdoor time
- Lighten the day - rest is part of integration
- 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
Publisher and editor of Ketalux, based in Chicago, Illinois. Ira is a ketamine therapy patient, not a clinician. This is editorial review, not medical review: Ira is not a licensed clinician and does not provide diagnosis or medical care. Ketalux does not accept compensation from providers in exchange for favorable editorial coverage, evidence ratings, recommendations, patient referrals, or organic provider ranking. Read the full publisher disclosure →
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.