# data[].attributes.headline
Prototype Path to Health and Wellbeing in the Environment

# data[].attributes.subject
Prototype Path to Health and Wellbeing in the Environment

# data[].attributes.body
I will take a 10-minute walk in a nearby park or natural setting at least 3 times a week for the next 2 weeks to reduce stress and improve overall well-being.

SMART Methodology:

Specific (S): Walk 10 minutes, 2 times a week.

Measurable (M): Log frequency and duration.

Attainable (A): Fits daily schedule and resources.

Relevant (R): Encourages benefits of nature as outlined in the article What are the Benefits of Interacting with Nature?.

Timely (T): To be maintained for 2 weeks.

# data[].attributes.headline
Prototype Path to Prevent Substance Abuse and Accident Prevention

# data[].attributes.subject
Prototype Path to Prevent Substance Abuse and Accident Prevention

# data[].attributes.body
I will spend the following 3 weeks avoiding alcohol consumption as it is the only depressive substance that I consume usually at social gatherings.

SMART Methodology:

Specific (S): Avoid alcohol consumption.

Measurable (M): Track days of social gatherings without consuming alcohol.

Attainable (A): Focuses on one specific behavior change.

Relevant (R): Targets alcohol, the only depressant consumed.

Timely (T): Maintain this goal for 3 weeks.

# data[].attributes.body
I will ensure I am up to date on all required vaccines, scheduling and receiving any missing immunizations within the next 2 months.

SMART Methodology:

Specific (S): Verify and complete immunizations.

Measurable (M): Check and schedule needed vaccines.

Attainable (A): Feasible within the given timeline.

Relevant (R): Promotes personal and community health.

Timely (T): Complete within 2 months.

# data[].attributes.headline
Prototype Path to Physical Activity Wellness

# data[].attributes.subject
Prototype Path to Physical Activity Wellness

# data[].attributes.body
I will engage in at least 25 minutes of moderate-to-vigorous physical activity 5 days a week until classes resume because by then I will need to reorganize my schedule. Activities will be either at home cycling or attending a barré class in the morning. This will improve my health and reduce my sedentary behavior.

SMART Methodology:

Specific (S): 25 minutes of activity, 5 days a week.

Measurable (M): Track duration and frequency of exercise.

Attainable (A): Time commitment fits daily schedule. 25 minutes is not that long to begin with, therefore it won't be so difficult.

Relevant (R): Aligns with the WHO's recommendation to reduce disease risks.

Timely (T): 3-4 weeks from initial timeframe.

# data[].attributes.headline
Prototype Path to Complete and Balanced Nutrition

# data[].attributes.subject
Prototype Path to Complete and Balanced Nutrition

# data[].attributes.body
I will reduce my intake of added sugars by replacing sugary snacks with fruits at least 5 days a week over the next 4 weeks to improve digestion and energy levels.

SMART Methodology:

Specific (S): Replace sugary snacks with fruits.

Measurable (M): Monitor days of compliance weekly.

Attainable (A): Focuses on one dietary change at a time rather than changing many things at once.

Relevant (R): Aligns with the goal of limiting added sugars per WHO guidelines.

Timely (T): To be achieved over 4 weeks.

# data[].attributes.body
I will disconnect from electronics for at least 30 minutes daily, starting at 9:30 PM, for the next 30 days to reduce stress and improve mindfulness.

SMART Methodology:

Specific (S): Disconnect from devices for 30 minutes daily.

Measurable (M): Track adherence to the rule.

Attainable (A): Timeframe is manageable. I don't always have to follow what times I disconnect, rather if I actually do it.

Relevant (R): Supports mental health by reducing distractions and stress.

Timely (T): 30 days to establish a habit.

# data[].attributes.headline
Prototype Path to a Better Sleep Hygiene

# data[].attributes.subject
Prototype Path to a Better Sleep Hygiene

# data[].attributes.body
I will maintain a consistent sleep schedule by going to bed at 11:00 PM and waking up at 8:00 AM every day for the next 3 weeks, avoiding screens 30 minutes before bedtime. This ensures 9 hours of sleep which is 2 hours above the recommended and will get me used to a routine before classes resume and then I'll rearrange.

SMART Methodology:

Specific (S): Set bedtime and wake-up time.

Measurable (M): Log adherence daily.

Attainable (A): Adjusts existing schedule slightly in case there are things I can't avoid.

Relevant (R): Aligns with CDC sleep recommendations for people between the ages of 18 and 60.

Timely (T): Implemented for 3 weeks.

# data[].attributes.headline
Tracking your Health and Wellbeing in the Environment

# data[].attributes.subject
Tracking your Health and Wellbeing in the Environment

# data[].attributes.body
This will be updated in the following days as I don't have any evidence yet.

I will evidence my walks and even my playlists.

# data[].attributes.headline
Tracking your Substance Abuse and Accident Prevention Pillar

# data[].attributes.subject
Tracking your Substance Abuse and Accident Prevention Pillar

# data[].attributes.body
This will be updated in the following days as I don't have any evidence yet.

I will take pictures of social gatherings and evidence no drinking.

# data[].attributes.body
This will be updated in the following days as I don't have any evidence yet.

I will include pictures of my vaccine cards if I can find them and in the given case I get another one, I will document it.

# data[].attributes.body
Indoor Cycling on 08/01/2025

# data[].attributes.headline
Tracking your Complete and Balanced Nutrition Pillar

# data[].attributes.subject
Tracking your Complete and Balanced Nutrition Pillar

# data[].attributes.body
This will be updated in the following days as I don't have any evidence yet.

I will include pictures of my meals and my snacks.

# data[].attributes.body
This will be updated in the following days as I don't have any evidence yet.

As I can’t literally track when I leave  my phone with evidence, I will talk about my experience after disconnecting.

# data[].attributes.body
Current sleep schedule set on the Health app on my phone.

# data[].attributes.body
Barré class on 10/01/2025

# data[].attributes.body
Barré class on 12/01/2025

# data[].attributes.body
Barré class on 22/01/2025

# data[].attributes.headline
Tracking your Complete and Balanced Nutrition Pillar

# data[].attributes.subject
Tracking your Complete and Balanced Nutrition Pillar

# data[].attributes.body
One of my meals these recent days. Breakfast on 21/01/2025

# data[].attributes.body
I avoided my phone a couple of hours before sleep and read the book "Beautiful Boy" after this, the day before I felt a lot more well-rested and relaxed. I did not feel the abrupt shut down to go to sleep like when I use my phone.

# data[].attributes.headline
Tracking your Substance Abuse and Accident Prevention Pillar

# data[].attributes.subject
Tracking your Substance Abuse and Accident Prevention Pillar

# data[].attributes.body
One of the social gatherings with my friends this weekend. I did not drink this day.