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I will swim for 45 minutes at the local sports center three times a week for the next four weeks with the guidance of my swimming coach to improve my cardiovascular health and muscle strength.

I will walk 8,000 steps every day for the next 30 days, using the health app to monitor my progress, to support my cardiovascular health and reduce sedentary time.

I will do a 1 and a half hour bodyweight strength workout at the gym twice a week for the next four weeks, following beginner routines that my family recommended me.

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I will prepare balanced meals that include at least one fruit and one vegetable every day for the next month to improve my nutrition and health, following recommendations from the World Health Organization.

I will drink at least 8 cups of water daily for the next 30 days to stay hydrated and support overall body function.

I will reduce my consumption of ultra-processed snacks to no more than twice a week for the next month, replacing them with healthier options like nuts or fruit, in line with WHO nutrition guidelines.

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I will take a 15-minute walk outdoors without distractions (no phone/music) three times a week for the next month to clear my mind and reduce daily stress, following recommendations from mental health professionals.

I will practice deep breathing exercises for 5 minutes every morning for the next 14 days to manage anxiety and start my day with calm focus, using techniques from the American Psychological Association.

I will disconnect from screens at least one hour before bed every night for the next three weeks to improve my sleep quality and reduce mental overstimulation, following recommendations from the Sleep Foundation.

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I will go to bed by 10:30 p.m. on weekdays for the next four weeks to improve my sleep consistency and feel more rested during the day, using a bedtime reminder alarm to help me stay on track.

I will avoid caffeine after 2:00 p.m. every day for the next three weeks to help my body wind down naturally and improve the quality of my sleep, following sleep health recommendations.

I will switch off all electronic devices 30 minutes before bedtime every night for the next month to reduce blue light exposure and help my brain prepare for rest.

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I will check my vaccine card by the end of this week to identify any missing or outdated immunizations and ensure my records are up to date.

I will schedule an appointment with my healthcare provider within the next two weeks to review my immunization status and receive any necessary vaccines, following official health guidelines.

I will get the annual flu vaccine at my local clinic within the next two weeks to reduce my risk of seasonal influenza and follow public health recommendations.

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I will avoid alcohol consumption during social events for the next 30 days to support my physical and mental well-being and maintain clear judgment in social situations.

I will always wear a seatbelt when riding in a vehicle over the next month to reduce the risk of injury in case of an accident, as recommended by road safety authorities.

I will not use my phone while walking or crossing the street for the next four weeks to stay alert and prevent avoidable accidents in public spaces.

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SMART health and wellbeing in the enviroment

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SMART health and wellbeing in the enviroment

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I will take a 15-minute walk in a green area near my home every evening for the next three weeks to reduce stress and connect with nature.

I will ventilate my room for at least 10 minutes every morning for the next month to improve indoor air quality and create a healthier living environment.

I will pick up trash in my local park once a week for the next four weeks to contribute to a cleaner environment and promote community wellbeing.

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Last week, on Monday, Wednesday and Friday I swam for 45 minutes at the local sports center following my Swimming coach lessons, keeping a medium intensity.

On Tuesday and Thursday, I completed a 1 and a half bodyweight workout at the gym with high intensity to gain body mass.

Every day of the week, I went for a 30-minute outdoor walk at a low intensity, which helped me feel refreshed and energized.

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This week, I enjoyed Banana every morning, which made me feel energized and focused throughout the day. I ate balanced lunches with grilled chicken, steamed vegetables, and brown rice, leaving me satisfied but not overly full. For snacks, I chose nuts and fresh fruit, which helped keep my energy steady. Drinking plenty of water made me feel hydrated. Following WHO guidelines, I avoided sugary snacks and processed foods, and I noticed better digestion and mood overall.

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Monday: I felt calm and productive today. Journaling before bed helped me clear my mind and reflect on what went well.
Tuesday: I was a bit anxious in the morning but felt better doing breathing exercises to refocus.
Wednesday: Mentally tired, but after disconnecting from my phone early, I slept better and felt more at peace.
Thursday: I felt emotionally stable. I had meaningful conversations with my family, which lifted my mood.
Friday: A stressful day, but journaling helped me process my feelings and end the day with more clarity.
Saturday: Relaxed and content. I spent time with family and stayed off screens most of the evening.
Sunday: Grateful and calm. I reviewed my week and felt proud of the effort I put into my mental health.

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Current Habits:

I often use my phone late at night, which makes it harder to fall asleep.

My bedtime varies, usually between 11:30 p.m. and 1:00 a.m.

I sometimes drink caffeine in the afternoon, which affects how well I sleep.

I don’t have a consistent nighttime routine, and I usually fall asleep watching videos.

New Habits:

I started going to bed by 10:30 p.m. on weekdays and setting a reminder at 10:00 p.m. to start winding down.

I’ve been avoiding caffeine after 2:00 p.m. to help my body relax.

I turn off screens 30 minutes before bed and switch to reading a book or journaling instead.

I’ve added 5 minutes of deep breathing before sleep to calm my mind.

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This sound sometimes helps me to sleep earlier.

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White Noise Black Screen | Sleep, Study, Focus | 10 Hours

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Current Habits:

I have a physical vaccine card, but I hadn’t checked it in over a year.

I usually only think about vaccines when there’s a campaign or travel requirement.

I’m unsure if all my booster shots are up to date.

New Habits:

I reviewed my vaccine card and noted which vaccines I’ve received and which might be missing.

I scheduled an appointment with my healthcare provider for next week to review and update my immunizations.

I researched which vaccines are recommended for my age group based on WHO guidelines.

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Immunization is a global health and development success story, saving millions of lives every year. Vaccines reduce risks of getting a disease by working with your body's natural defences to build protection. When you get a vaccine, your immune system responds.

We now have vaccines to prevent more than 20 life-threatening diseases, helping people of all ages live longer, healthier lives. Immunization currently prevents 3.5-5 million deaths every year from diseases like diphtheria, tetanus, pertussis, influenza and measles.

Immunization is a key component of primary health care and an indisputable human right. It's also one of the best health investments money can buy. Vaccines are also critical to the prevention and control of infectious disease outbreaks. They underpin global health security and will be a vital tool in the battle against antimicrobial resistance.

The Covid-19 pandemic, associated disruptions, and Covid-19 vaccination efforts strained health systems in 2020 and 2021, resulting in dramatic setbacks. However, from a global perspective recovery is on the horizon - in 2022 diphtheria-pertussis-tetanus (DTP) immunization coverage, albeit unevenly between countries, has almost recovered to 2019 levels.

Measles, because of its high transmissibility, acts as a "canary in the coalmine", quickly exposing any immunity gaps in the population. Still, 22 million children missed their routine first dose of measles vaccine in 2022, compared to 19 million in 2019.

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Vaccination is a simple, safe, and effective way of protecting people against harmful diseases, before they come into contact with them. It uses your body's natural defences to build resistance to specific infections and makes your immune system stronger.

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Track my substance abuse and accident prevention

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Track my substance abuse and accident prevention

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Current Habits:

I avoid smoking and illegal substances, but I occasionally drink alcohol at social events.

I sometimes check my phone while walking or crossing the street.

I always wear a seatbelt when driving but occasionally forget when sitting in the backseat.

New Habits:

I committed to not drinking alcohol during social events for the next 30 days to protect my physical and mental health.

I’ve stopped using my phone while walking or crossing streets to stay more aware of my surroundings.

I now double-check that everyone, including myself, wears a seatbelt in any vehicle, regardless of where they’re sitting.

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Psychoactive substances are various natural or synthetic compounds that act on the nervous system causing alterations in the functions that regulate thoughts, emotions and behavior.

There are regulations for the control and supervision of the use of these substances, either for recreational use, such as alcohol or tobacco; for drug use, such as tranquilizers or opioid analgesics, or general use, such as industrial solvents. There is a group whose use is considered illegal and authorized only for medical or research purposes, as in the case of cocaine and its derivatives. The use of psychoactive substances always involves a degree of risk of adverse effects on different organs and systems, which can occur in a short term, as in the case of poisoning, which increases the risk of injuries or aggression, and unsafe sexual behavior. Repeated or prolonged use in time of these substances, favors the development of dependence disorders that are chronic and recurrent disorders characterized by severe need of substance and loss of the ability to control their consumption, despite adverse consequences of health status, interpersonal, family, academic, occupational, or legal operation.

Dependence is a brain disorder and people with drug dependence have altered brain structure and function. Dependence is expressed in the form of compulsive behavior, but this behavior is strongly related to changes in the brain occurring over time, with repeated abuse of drugs.

Drug dependence is difficult to control due to compulsive drug use and craving, leading to drug seeking and repetitive use, even in the face of negative health and social consequences.

Investing in evidence-based treatment for substance dependence decreases negative health consequences and social effects (e.g. crime, economic burden, and HIV infection).

Treatment is proven to be cost-effective in both developed and developing countries. For every dollar spent on treatment 7 dollars are returned in cost-savings. It costs less than imprisonment.

The possible short and long term consequences of substance abuse include mortality, morbidity, comorbidity, social isolation, and stigma. People with substance dependence are among the most marginalized in societies and are in need of treatment and care. To incarcerate offenders for drug abuse and dependence is not an effective prevention or treatment strategy

There is no magic solution in treating substance dependence. It is a long process, with varying services, not always adequately available or provided. This is a chronic recurring illness, needing repeated treatments until abstinence is achieved. Aftercare is essential to successful recovery, as well as compliance and responsibility of the patients themselves.

The damage associated with the use of psychoactive substances, short or long term, depends on the interaction of a set of factors such as the type of substance and form of consumption, personal, physical and psychological characteristics of consumers, but also the social context in which consumption occurs.

Numerous interventions based on scientific evidence that are effective in reducing substance abuse and its impact on health, either by preventing the use, early addressing the population at risk, trying dependency or adverse consequences of the use and promoting recovery in the medium and long term. Treatment should be accessible, especially for the most vulnerable, suited to the needs and profile of the user population, maintained in the long term, focusing on the recovery and protected from human rights groups.

The project for the development and implementation of a proposal for the "comprehensive approach to Substance Abuse Disorders and other mental and behavioral disorders concurrence, in Latin America," is part of the agreements developed among the Pan American Health Organization (PAHO/WHO), the Government of Spain and the National Institute of Psychiatry (WHO Collaborating Center), to strengthen the public health approach in addressing problems related to substance use in the countries of the Americas.

To provide technical support to this project a working group (Task Force) has been established, integrated by experts from Spain and countries of the Americas, and coordinated by PAHO/WHO with collaboration from the National Institute of Psychiatry "Ramon de la Fuente Muñiz", WHO Collaborating Center in Mexico, and the Government Delegation for the National Drug Plan of Spain (DGPNSDE) through the Spanish Society of Dual Pathology (EDPS).

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Psychoactive substances are various natural or synthetic compounds that act on the nervous system causing alterations in the functions that regulate thoughts, emotions and behavior.

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Current Habits:

I rarely spend time outdoors during the week due to a busy schedule.

I sometimes leave windows closed all day, which limits fresh air in my space.

I try to keep my surroundings clean, but I don’t actively participate in environmental care activities.

New Habits:

I started taking a 15-minute walk in a nearby park every evening to connect with nature and reduce stress.

I now open my windows every morning for at least 10 minutes to let in fresh air and improve indoor air quality.

I picked up trash in a public area over the weekend and plan to do it once a week to contribute to a cleaner environment.

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Healthier environments could prevent almost one quarter of the global burden of disease. The COVID-19 pandemic is a further reminder of the delicate relationship between people and our planet.

Clean air, stable climate, adequate water, sanitation and hygiene, safe use of chemicals, protection from radiation, healthy and safe workplaces, sound agricultural practices, health-supportive cities and built environments, and a preserved nature are all prerequisites for good health.

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Healthier environments could prevent almost one quarter of the global burden of disease. The COVID-19 pandemic is a further reminder of the delicate relationship between people and our planet. Clean air, stable climate, adequate water, sanitation and hygiene, safe use of chemicals, protection from radiation, healthy and safe workplaces, sound agricultural practices, health-supportive cities and built environments, and a preserved nature are all prerequisites for good health.