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I will schedule an appointment with my psychologist every two weeks and make time to hang out with friends or take personal breaks at least once a week for the next 4 weeks.

SMART Methodology:

Specific (S): Psychologist biweekly + 1 social activity/week.

Measurable (M): 2 mental health actions/week.

Attainable (A): I already see a therapist; I’ll organize better.

Relevant (R): Supports emotional balance and prevents burnout.

Timely (T): For the next 4 weeks.

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I will aim to start my nighttime routine at 10:30 PM, avoiding screens and reading or listening to music, to help me fall asleep earlier, 5 nights a week, for the next month.

SMART Methodology:

Specific (S): Start wind-down at 10:30 PM to improve sleep.

Measurable (M): 5 nights/week.

Attainable (A): Easier than tracking exact sleep time.

Relevant (R): Improves rest and next-day focus.

Timely (T): For the next 30 days.

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My Path to Complete and Balanced Nutrition

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My Path to Complete and Balanced Nutrition

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I will prepare healthy meals with fruit and limit soda to 1 drink per week, by organizing my groceries and planning meals every Sunday, for the next 30 days.

SMART Methodology:

Specific (S): Weekly meal prep to improve fruit intake and reduce soda.

Measurable (M):1 soda/week, fruit daily.

Attainable (A): Easier with Sunday prep time.

Relevant (R): Improves nutrition and energy.

Timely (T): For the next 30 days

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I will go to the gym five times a week, doing 1 hour of strength training per session, in addition to my sport practice, for the next 3 months. I will also stretch for at least 5 minutes after every 1 hour of sitting while studying or working.

SMART Methodology:

Specific (S):Gym 5x a week + short stretching breaks.

Measurable (M): 5 gym sessions/week; stretch every 2 hours.

Attainable (A): I already train regularly; gym adds structure and will help me improve.

Relevant (R): Improves strength, posture, and reduces stress.

Timely (T): For the next 4 weeks

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My Path to Health and Wellbeing in the Environment

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My Path to Health and Wellbeing in the Environment

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I will spend at least 20 minutes once a day (like walking my dogs or sitting in the park) to disconnect and relax for the next 4 weeks.

SMART Methodology:

Specific (S): 20 minutes of nature once a day.

Measurable (M): Log of each session.

Attainable (A):I already walk my dogs regularly.

Relevant (R): Improves mood and reduces screen time.

Timely (T): Fo the next 4 weeks.

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My Path to Prevent Substance Abuse and Accident Prevention

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My Path to Prevent Substance Abuse and Accident Prevention

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I will continue avoiding smoking and limit alcohol to no more than 1–2 drinks when going out, no more than once per week, for the next 4 weeks.

SMART Methodology:

Specific (S): Max 1–2 drinks per week, no smoking.

Measurable (M): Weekly alcohol tracker.

Attainable (A): Already part of my lifestyle.

Relevant (R): Protects my sleep and mental health.

Timely (T): For the next 4 weeks.

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I will review my vaccination record and tried schedule any necessary updates before the end of July.

SMART Methodology:

Specific (S): Review and update vaccines.

Measurable (M): Marked as “done” once scheduled/completed.

Attainable (A): I can check it with my health center.

Relevant (R): Protects me and those around me.

Timely (T): For the next 4 weeks.

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Calendar reminders for appointments

Journaling how I felt after each social/personal outing.

Time for my self just to reflect.

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Use a sleep tracker app or write bedtime/wake-up time in a journal.

Write how I feel about my rest after I wake up.

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Tracking your Complete and Balanced Nutrition Pillar

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Tracking your Complete and Balanced Nutrition Pillar

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Daily food photo journal (with fruit portions), and how it makes me feel

Weekly “soda tracker” in Notes or on paper.

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Photos in the gym

A workout log in a notebook or app (like Strong or Google Fit)

Setting reminders to stretch.

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Tracking your Health and Wellbeing in the Environment

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Tracking your Health and Wellbeing in the Environment

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Take a photo of each day and write how I felt.

Establish an especific time and set up an alarm.

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Tracking your Substance Abuse and Accident Prevention Pillar

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Tracking your Substance Abuse and Accident Prevention Pillar

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Log my current and new habits related to substance abuse and accident prevention.

Simple weekly habit tracker in a planner or app.

Set up reminders when I go out.

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Log my current and new habits related to the immunization pillar.

Set up alarms to remind me when to take shots.

Take a photo and keep a digital copy of my vaccinatio record.

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World Health Organization. (2020). Guidelines on physical activity and sedentary behaviour. https://www.who.int/publications/i/item/9789240015128

World Health Organization. (2020). Healthy diet. https://www.who.int/news-room/fact-sheets/detail/healthy-diet

World Health Organization. (2022). Mental health and well-being in the workplace. https://www.who.int/news/item/28-09-2022-world-mental-health-report-2022

National Sleep Foundation. (2015). National Sleep Foundation recommends new sleep times. https://www.sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times

World Health Organization. (2022). Vaccines and immunization. https://www.who.int/health-topics/vaccines-and-immunization

Pan American Health Organization. (2022). Substance use and public health. https://www.paho.org/en/topics/substance-use

World Health Organization. (2020). Urban green spaces and health. https://www.euro.who.int/en/health-topics/environment-and-health/urban-health

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Over the past few weeks of following my personal health plan, I’ve learned a lot about myself and my habits. One of the things that worked really well was physical activity going to the gym five times a week felt like a natural part of my routine and gave me more energy, both physically and mentally. Cutting back on soda and adding fruit to my meals was easier than I expected with just a bit of planning. My mental health also improved thanks to small but meaningful changes like taking breaks, spending time with friends, and going to therapy every two weeks. Overall, I felt motivated to take care of my health, I definitely see myself sticking with this plan long-term, but more as a flexible lifestyle built around small, daily choices that support my well-being.

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Colorful Pastel Simple Comparative SWOT Analysis Weakness Threats Strengths Opportunities Chart Graph