diff --git a/personal/serotonin_management_guide.md b/personal/serotonin_management_guide.md
index 8eed749..2d812cf 100644
--- a/personal/serotonin_management_guide.md
+++ b/personal/serotonin_management_guide.md
@@ -1,3 +1,69 @@
+# Couples Wellness Action Plan
+
+## Week 1: Building the Foundation Together
+
+1. **Shared Morning Routine**
+   - 15-min morning walk together for light exposure
+   - Take turns leading the 10-min HIIT workout (7-Minute Workout, repeat once)
+   - Prepare and enjoy a balanced breakfast together
+
+2. **Couple's Evening Routine**
+   - Agree on a shared sleep schedule: e.g., 10:30 PM - 6:30 AM
+   - 10-min partner stretching or reading aloud to each other before bed
+
+3. **Daily Connection Habits**
+   - Practice 4-7-8 breathing technique together before stressful events
+   - Share one thing you're grateful for about your partner each day
+   - Use a couples app like Lasting or Love Nudge to track relationship health
+
+## Week 2: Nourishing Bodies and Relationships
+
+1. **Nutrition Challenge**
+   - Plan and prepare omega-3 rich meals together 3x/week
+   - Create a weekly meal plan, alternating who chooses meals
+   - Have a "new recipe night" once a week
+
+2. **Social Connection Boost**
+   - Schedule a double date (in-person or virtual) with another couple
+   - Plan a weekend activity that's new to both of you (e.g., hiking, dance class)
+
+## Week 3: Managing Stress and Creating Space
+
+1. **Mindfulness Practice**
+   - Start with 5-min guided couple's meditation, gradually increase to 10 min
+   - Teach each other a new stress-relief technique (e.g., progressive muscle relaxation)
+
+2. **Create Couple's Sanctuary**
+   - Design and set up a "couple's nook" in your home together
+   - Declutter a shared space together, deciding what to keep, donate, or discard
+
+## Week 4: Fine-tuning and Growing Together
+
+1. **Fitness Fun**
+   - Increase 7-Minute Workout to 2-3 circuits, alternating who leads each round
+   - Choose a 60-90 min physical activity to do together on weekends (e.g., bike riding, rock climbing)
+
+2. **Wellness Support**
+   - Research and discuss supplement options together, consult a doctor if needed
+   - Create a "Wellness Wins" board to celebrate each other's health achievements
+
+3. **Review & Plan**
+   - Have a "State of Our Wellness" discussion:
+     * Share what's working well and what needs adjustment
+     * Set couple and individual wellness goals for the next month
+   - Plan a reward activity together for completing the 4-week program
+
+## Ongoing Couple's Wellness Boosters
+
+- **Weekly Wellness Check-in**: Discuss progress, challenges, and support needs
+- **Monthly Wellness Date**: Alternately plan surprise wellness-focused dates (e.g., couples massage, healthy cooking class)
+- **Quarterly Adventure**: Plan a wellness-themed day trip or weekend getaway
+- **Yearly Reflection**: Review your wellness journey and set goals for the year ahead
+
+Remember: This journey is about supporting each other and growing together. Celebrate small victories, be patient with setbacks, and keep communication open. Adjust the plan to fit your unique relationship dynamics and individual needs.
+
+---
+
 # Serotonin Management Guide
 
 ## Understanding Serotonin
@@ -103,7 +169,9 @@ Remember: This is your personal serotonin strategy. Be patient and kind to yours
 
 ---
 
-# Scientific 7-Minute Workout Reference Guide
+# Complete Workout and Stretch Routine Guide
+
+## Scientific 7-Minute Workout
 
 | Exercise                     | Duration | Description                                            |
 |------------------------------|----------|--------------------------------------------------------|
@@ -120,7 +188,7 @@ Remember: This is your personal serotonin strategy. Be patient and kind to yours
 | 11. Push-ups with rotation   | 30 sec   | Upper body strength, core                              |
 | 12. Side plank               | 30 sec   | Core strength, obliques (15 sec each side)             |
 
-**Notes:**
+**Workout Notes:**
 - Perform each exercise for 30 seconds
 - Rest for 10 seconds between exercises
 - Total workout time: 7 minutes
@@ -131,7 +199,7 @@ Remember to warm up before and cool down after the workout. Stay hydrated and li
 
 ---
 
-# 10-Minute Stretch and Yoga Routine
+## 10-Minute Stretch and Yoga Routine
 
 | Pose/Stretch                 | Duration | Description                                            |
 |------------------------------|----------|--------------------------------------------------------|
@@ -149,7 +217,7 @@ Remember to warm up before and cool down after the workout. Stay hydrated and li
 | 12. Supine Twist (Left)      | 30 sec   | Repeat on left side                                    |
 | 13. Child's Pose             | 60 sec   | Kneel, sit back on heels, stretch arms forward         |
 
-**Notes:**
+**Stretch Routine Notes:**
 - Hold each pose for the specified duration
 - Transition smoothly between poses
 - Total routine time: Approximately 10 minutes