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Utilized during the development of the plans

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Utilized during the development of the plans

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Vacunas - México. (2019, May 8). Vacunas / Asociación Española De Vacunología. Retrieved October 14, 2022, from https://www.vacunas.org/mexico/ Tips for Preventing Substance

Abuse. (2021, July 8). Student Affairs. Retrieved October 14, 2022, from https://www.pvamu.edu/sa/drug-and-alcohol-abuse-prevention-program-daapp/tips-for-
preventing-substance-abuse/

Addiction Center. (2022, September 22). Episode 32 – Trauma And Addiction. Retrieved October 14, 2022, from https://www.addictioncenter.com/teenage-drug-abuse/teenage-substance-abuse-prevention/

World Health Organization (2022) who.int

Siri, J. (2015) Health and wellbeing in sustainable urban development

Immunization Schedules for 18 & Younger. (2022, February 17). Centers for Disease Control and Prevention. Retrieved October 14, 2022, from https://www.cdc.gov/vaccines/schedules/hcp/imz/child-adolescent.html

LatinComm (2015) México: País pionero en la producción local de vacunas |Historia y avances de la vacunación en México, recuperado de: https://www.gob.mx/cms/uploads/attachment/file/400159/Varios_-_Historia_y_avances_de_la_vacunaci_n_en_M_xico.pdf

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Working on this plan this past semester, definitely made a huge impact on my general wellbeing. During the integration of this pillars, organizing them first was a great approach, and while applying them I almost had zero difficulties, following my physical activity plan better organized than ever, being responsible with my healthy diet, taking care of my mental health by organizing myself and my tasks better while visiting my psychologist, developing a vaccination plan to define the vaccines that I need here in Mexico at my age, developing strategies for our wellbeing in our environment, and staying away from situations of danger while being careful that my loved ones don’t fall on that dark place either.

The only part of my plan that was filled with turbulence, was my sleep-hygiene plan, because even with me adapting it along the way. At the end I’ve finally had 7 hours of sleep in average during the past two weeks, but it took me a lot of time and effort to make the plan work, and to follow it correctly.

I learned a lot about the aspects studied on this course; everything that I had heard about wellbeing during my life, suddenly made a lot of sense. I absolutely see myself applying this plan in my life outside this course and keep adapting it as I grow up and the world and my environment keep changing, keeping the good, throwing away the bad, and adding the new. Always working to have a healthy-lifestyle.

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This was the most difficult aspect of well-being for me, since it's been hard to me to find time to sleep a lot, or to have quality sleep. For this I planned setting alarms for going to bed at the same time every day, and being consistent with my sleep hours trying to sleep at least 7 hours per day. The final activity for this plan was leaving my phone before going to bed. I checked my progress weekly with my watch, like the picture shown.

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Health and built environment - Activities and Schedule

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Health and built environment - Activities and Schedule

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For my health in the environment plan developed during the course, I built a map that mentions the most important aspects, to have a healthy life taking care of the environment, using public spaces responsibly, having more green spaces and sidewalks, etc. This plan should be measured every 6 months to review the progress of a society regarding health in and of the environment.

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Health and built environment - Tools/place needed

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Health and built environment - Tools/place needed

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More than tools this plan requires places, such as safe parks, green spaces, community benches on cities, a better public transportation system, more sidewalks, bike ways, among others.

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Prevention of addictions and accidents - Activities and Schedule

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Prevention of addictions and accidents - Activities and Schedule

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To prevent addictions and accidents, I developed during the course the following map, with insights about falling in addictions in people inside my group age:

This section is measured monthly, observing if anyone close to me has been behaving differently or abusing addictive substances. (i.e. alcohol, cigarettes)

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Prevention of addictions and accidents - Tools/place needed

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Prevention of addictions and accidents - Tools/place needed

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The tools needed for my plan to happen are social media, sharing and spreading this information. And places is mostly staying away from situations of danger for me and my friends, everywhere we go. Just hang out responsibly wherever we are.

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The following photos are the activities that were designed for this plan during the course:

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The tools needed for this plan are vaccines, and analgesics for after the shot. And the places needed are vaccination centers, such as Tec with a lot of vaccination campaigns.

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The following photos are the activities that were designed for this plan during the course:

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Tools:
- Bed
- Blankets
- Pillow
- Music to meditate
- No phone

Places:
-Bedroom

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Emotional Ties - Activities and Schedule

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Emotional Ties - Activities and Schedule

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The social aspect has always been very important to me, so since I started college I've been very careful on always setting aside time to spend with my loved ones.
Of course I've had more activities, but with my plan I scheduled spending a day with my friends at least once a week, and Sundays with my family.

I also love traveling, meditating, and looking for spaces to clear my mind.

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Tools aren't really necessary for this aspect of wellbeing, probably money is the only on, because to hang out with people I usually need money to buy food and beverages.

And the necessary places are my house, houses of my friends, public spaces, etc.

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In order to have a more organized life, I did an excel file with a semester calendar, alongside schedules for my weeks: https://drive.google.com/file/d/1I85lrN0DmGOWeULG3ud2gnQ-VrOZaYOV/view?usp=sharing

And besides that spreadsheet, I planned my agenda and reminders on Google Keep, and also with Google Calendar at the end of the year, I discovered it late but it's been very helpful.

Another big factor on my mental health care has been visiting my psycologhist, I have weekly appointments with here every Wednesday at 6:00 pm.

All of this organization has helped me a lot battling anxiety.

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A01641739_Schedule and Calendar.xlsx - Hoja 1.pdf

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The tools used to work on my mental Health plan were:
-Excel
-Google Keep
-Google Calendar

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I organized my assignments weekly on Google Keep and Google Calendar, and my excel file I work on it once a month, since it is a semestral calendar.

Psychologist: 6:00 PM

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I visited my nutritionist all the semester, here is my balanced diet according to my needs and my physical activity plan:

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The tools needed were buying the necessary food for my diet that I didn't have home, such as spinachs, nuts, or panela. And I had to bought Creatine as a suplement as well.

The place needed was her consultory, to have my appointments at Tec.

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I have appointments with my nutritionist once a month, I program it on my calendar.

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I followed my training plan: Workouts at the gym to gain muscular mass. These are the activities that I did during the semester: https://drive.google.com/file/d/1eakoK5qhhXC1oO5lVq394XL3tOjRUUYy/view?usp=sharing

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The tools needed were basically the following:
- Machines at the gym
- Weights, such as bars, dumbells, etc.
- Towel
- Phone and headphones to play music and focus
- Water
- Training clothes
- Running shoes
- Gloves
- Belt

Place needed:
-Gym
-Track or parks to run
-Living room with space to workout home when necessary

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The schedule is included on the previous link of the training plan, but here is a summary of the weekly planning:

Tuesday: Pecs, Triceps, shoulders.
Wednesday: Back, Biceps, Abs.
Thursday: Cardio: Running / Playing Soccer
Friday: Pecs, Triceps, shoulders.
Saturday: Back, Biceps, Abs.

I usually trained in the morning, but it was variable according to my free time.