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Write down the goals you are pursuing on this pillar.

Avoid auto-diagnosis.

Remember to write your goals using the SMART Methodology:

Specific (S): Clearly define what you want to achieve.

Measurable (M): Ensure your goal can be tracked or quantified.

Attainable (A): Make sure it is realistic and achievable.

Relevant (R): Align your goal with your priorities or values.

Timely (T): Set a clear deadline to accomplish your goal.

Example: "I will meditate 5 minutes daily before sleep for the next two weeks to peace my mind."

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Prototype Path to a Better Sleep Hygiene

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Prototype Path to a Better Sleep Hygiene

# data[].attributes.body
Write down the goals you are pursuing on this pillar.

Remember to write your goals using the SMART Methodology:

Specific (S): Clearly define what you want to achieve.

Measurable (M): Ensure your goal can be tracked or quantified.

Attainable (A): Make sure it is realistic and achievable.

Relevant (R): Align your goal with your priorities or values.

Timely (T): Set a clear deadline to accomplish your goal.

Example: "I will switch off my cell phone 30 minutes before starting my bedtime routine to improve my sleep."

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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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Write down the goals you are pursuing on this pillar. Avoid trendy diets and focus on recommendations that prioritize your health. Follow advice from reputable health organizations or a personalized healthcare provider.

Remember to write your goals using the SMART Methodology:

Specific (S): Clearly define what you want to achieve.

Measurable (M): Ensure your goal can be tracked or quantified.

Attainable (A): Make sure it is realistic and achievable.

Relevant (R): Align your goal with your priorities or values.

Timely (T): Set a clear deadline to accomplish your goal.

Example: "I will eat a fruit or veggie daily, during the following month."

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Prototype Path to Physical Activity Wellness

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Prototype Path to Physical Activity Wellness

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Write down the physical activity plan or exercise you want to do, the schedule that fits better to your routine, and if you will use a video, fitness app, or recommendation from a guideline for your age group.

Remember to write your goals using the SMART Methodology:

Specific (S): Clearly define what you want to achieve.

Measurable (M): Ensure your goal can be tracked or quantified.

Attainable (A): Make sure it is realistic and achievable.

Relevant (R): Align your goal with your priorities or values.

Timely (T): Set a clear deadline to accomplish your goal.

Example: "I will run in the park near my house three times a week for the next two weeks to increase my physical activity."

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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

# data[].attributes.body
Write down the goals you are pursuing under this pillar.

Remember to write your goals using the SMART Methodology:

Specific (S): Clearly define what you want to achieve.

Measurable (M): Ensure your goal can be tracked or quantified.

Attainable (A): Make sure it is realistic and achievable.

Relevant (R): Align your goal with your priorities or values.

Timely (T): Set a clear deadline to accomplish your goal.

Example: "I will take a 10-minute walk every evening this week to relax my body and mind."

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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

# data[].attributes.body
Write down the goals you are pursuing under this pillar.

Remember to write your goals using the SMART Methodology:

Specific (S): Clearly define what you want to achieve.

Measurable (M): Ensure your goal can be tracked or quantified.

Attainable (A): Make sure it is realistic and achievable.

Relevant (R): Align your goal with your priorities or values.

Timely (T): Set a clear deadline to accomplish your goal.

Example: "I will avoid alcohol abuse during the following month."

# data[].attributes.body
Write down the goals you are pursuing under this pillar.

Remember to write your goals using the SMART Methodology:

Specific (S): Clearly define what you want to achieve.

Measurable (M): Ensure your goal can be tracked or quantified.

Attainable (A): Make sure it is realistic and achievable.

Relevant (R): Align your goal with your priorities or values.

Timely (T): Set a clear deadline to accomplish your goal.

Example: "I will check my vaccine card this week."

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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.

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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 the food that you like and how it makes you feel.

Add images, photos, music, gifs, or whatever you like that motivates you to eat healthy.

Follow the recommendations from the international guidelines you found for your age group.

Remember: the main goal is to nourish your body and avoid fad diets.

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Log the physical activity or exercise you do.

Add photos of your app or after your workout routine.

You can also share your favorite playlist to do your training.

Include images of your training for your motivation.

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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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Log your current and new habits related to Health and Wellbeing in the Environment Pillar.

Feel free to include images, links to web pages, videos, or recommendations that support your routine.

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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 your current and new habits related to substance abuse and accident prevention.

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

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

Feel free to include images, links to web pages, videos, or recommendations that support your routine.

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--> I will run at least 5 kilometers, either on the treadmill or around my neighborhood, four times a week for the next three weeks to improve my physical condition

--> Tracking Method: I will use a post-it wall tracker, removing one sticky note each day I complete a run to visually track my progress. I will also take photos of my smartwatch or running app as evidence, and include a motivational playlist to keep me going.

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--> During the next three weeks, from Monday to Friday, I will avoid sweet bread, cookies, and packaged desserts in order to reduce the amount of sugar I eat. Instead, I will choose natural snacks like fruit, nuts, or unsweetened yogurt.

--> Tracking Method: To stay motivated, I will prepare 2–3 healthy snack recipes per week, because I like to cook. I will also ask my mom to avoid buying sugary snacks. I’ll write down what I ate each day and take pictures of my homemade alternatives to track my consistency

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--> From Monday to Friday, I will spend 30 minutes each night drawing mandalas with music I enjoy for three weeks to help manage stress and calm my mind

--> Tracking Method: After drawing, I will fill out a short emotional tracker where I rate my mood (1–5) and describe how I felt. I’ll keep these logs in a small notebook or journal.

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Kygo, Sasha Alex Sloan - I'll Wait (Lyric Video)

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--> For the next two weeks, I will go to bed before 11:00 p.m. and stop using my phone at least 30 minutes before bedtime to improve my sleep quality and get 7+ hours of rest.

--> Tracking Method: I’ll keep a simple Excel where I check off if I went to bed on time and stayed off my phone before sleeping. I’ll also write down how many hours I slept and how I felt the next morning

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--> This week, I will talk to my parents about updating my vaccinations. I will also research credible sources to understand what vaccines I might need and decide what to do next.

--> Tracking Method: I will write down the key points from my conversation with my parents and summarize the information I find from official websites in a note, so I can make an informed decision.

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--> This week, I will continue avoiding alcohol and other substances, and I will become more mindful of what I consume by checking the ingredients of three products I use regularly.

--> Tracking Method: I’ll check the ingredients of three drinks or supplements I usually have, just to make sure they don’t include anything that could affect me. If I find something off, I’ll try to find better options or natural substitutes.

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--> This week, I will read for at least 20 minutes each day in the garden room, without using my phone, to relax and reconnect with nature..

--> Tracking Method: My goal is to finish one book per week. I will divide the reading into daily portions of 55–60 pages and journal each night about how much I read, how I felt, and what I enjoyed.