Tips for Timed Voiding (urinating every 2 hours)
Set a timer on your phone, your parent's phone or a kitchen appliance to remind you.
Wear a watch and choose odd or even hours each day as the times that you will urinate.
Buy a watch that vibrates on a schedule to help you remember. You may talk to your nurse about where to buy one of these.
Work with your teacher at school to come up with a plan. Your Biofeedback nurse will give you a letter to take to your teacher. This will allow you to go to the bathroom every 2 hours and have a water bottle with you at school.
Tips for Doing Your Ten Second Hold Exercises 3-5 Times a Day
Do your exercises while you are riding in the car. If you have a CD player in your car, you can use the Biofeedback CD. You can use the Apps on a tablet or phone in the car.
Set a routine for doing your exercises each day. For example, you could do your exercises before:
brushing your teeth
going to school
Tips for Doing Your Quick Flicks Before Each Time You Urinate
Put a sticker on your bathroom mirror to help you remember.
You can print out a picture of the winking emoji and place it on the bathroom door as a reminder to do your winks before going to the bathroom.
Tips for Increased Fluids Each Day
Bring a water bottle to school every day and be sure to finish it before the end of the day.
Work with your teacher at school to make sure you can drink fluids during the day. Your nurse can give you a letter to take to school about this.
Keep a cup by the sink in the bathroom and take a big drink right away in the morning. Take another drink after brushing your teeth and after breakfast.
Use water flavorings if needed. Make sure to choose wisely. Some flavorings are made with stevia or monk fruit versus artificial sweeteners. You can also flavor your water with a piece of fruit.
Tips for Increased Fiber Each Day
Eat high-fiber snacks instead of snacks that are lower in fiber. Examples include:
Popcorn instead of chips or pretzels
A whole apple instead of applesauce
A sandwich on whole grain bread instead of white bread, etc.
Put flaxseed or chia seeds into a salt shaker and sprinkle the seeds on yogurt, pudding, cereal, etc. Flaxseed and chia seeds can also be added to homemade baked goods for extra fiber. Put chunky peanut butter on your celery or apples.
Buy fiber gummies. Read the label on the package for directions on how many gummies to take. Also, Fiber One bars are an option.
Tips to Help You with Your Biofeedback Program
Make a chart to help you remember what you need to do. For example, you can make a chart with boxes to check off every time you urinate. Do your quick flicks, and your exercises. If you are awake for 14 hours, you should urinate at least 7 times during the day. Draw 7 boxes for urinating and doing your quick flicks.
Fill out your Biofeedback diaries every day to keep track of your progress.
Sticker rewards for daily log completion.