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Prototype Path to Health and Wellbeing in the Environment

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Prototype Path to Health and Wellbeing in the Environment

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Spend at least two hours in nature, such as hiking or walking in a green area, every two weeks. Maintain this routine for 6 months and evaluate its impact on stress levels using a self-assessment tool like a journal or a test. Also registering the duration of the walks and hikes.

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Prototype Path to Prevent Substance Abuse and Accident Prevention

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Prototype Path to Prevent Substance Abuse and Accident Prevention

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Commit to avoiding substance abuse and risky situations by identifying triggers and social pressures, making sure to avoid alcohol substance when I go out, and setting personal boundaries during social interactions. All this from monday throughout my whole life Regularly reflect on progress every month using a personal health journal.

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Update and maintain a complete vaccination record, ensuring all recommended vaccines, such as influenza and tetanus boosters, are administered on schedule. Schedule the flu shot as soon as I can taking into account my nearest health center. Keep a track with my vaccination card.

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Prototype Path to Physical Activity Wellness

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Prototype Path to Physical Activity Wellness

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Do at least 300 minutes of moderate physical activity like weight lifting in the gym or 100 minutes of vigorous physical activity like playing soccer or basketball every week. Begin tracking progress using a fitness app or a measuring tape for my muscles to track my progress. The idea is to keep this routine for at least 3 months, with checkups every week.

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Prototype Path to Complete and Balanced Nutrition

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Prototype Path to Complete and Balanced Nutrition

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Change my diet by reducing consumption of junk food and ultra-processed products like chips, sugary snacks, and fast food to no more than one serving per week. Replace these with healthier alternatives, such as homemade meals, fruits, and whole-grain snacks like homemade popcorn. Begin meal planning and tracking daily food intake using a nutrition app or just notes and writing how my body feels about the diet, and evaluate progress in reducing junk food consumption after 3 months.

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Meditate daily for 10–15 minutes using guided meditations in youtube to manage stress effectively and reduce feelings of being overwhelmed, by clearing my mind with visualizations. Begin this routine this monday and track my emotions and feelings about my mental health using a weekly journal for the next 3 months to track improvement.

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Prototype Path to a Better Sleep Hygiene

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Prototype Path to a Better Sleep Hygiene

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Establish a sleep schedule by going to bed and waking up at the same time daily, looking to sleep at least 7 hours of sleep per night. Improve sleep quality by creating a relaxing bedtime routine, which includes 10-15 minutes of meditation and eliminating screen time 30 minutes before bed. Start this routine on monday and have a journal of sleep hygiene progress and have a record of how my body is feeling.

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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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Tracking your Substance Abuse and Accident Prevention Pillar

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Tracking your Substance Abuse and Accident Prevention Pillar

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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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Log your feelings and thoughts at the end of the day.

Include some images with your loved ones or a link to the music or video that helps you feel better every day.

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Log your current and new habits related to sleep hygiene here.

Feel free to include images, links to music, videos, or recommendations that support your daily routine.