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SMART Goal:

S: I will dedicate 15 minutes daily to mindfulness, journaling, or deep breathing exercises.

M: Track time and activity using a wellness journal or app (e.g., Headspace).

A: Begin with 5 minutes and increase gradually.

R: Supports emotional resilience, stress reduction, and mental clarity.

T: Practice daily for 6 weeks, review mental state weekly.

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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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SMART Goal:

S: I will sleep 7–8 hours nightly and avoid screens 30 minutes before bed.

M: Use a sleep tracker to monitor bedtime, wake time, and quality.

A: Set a consistent wind-down routine (reading, herbal tea, stretching).

R: Quality sleep boosts immunity, memory, and overall wellness.

T: Follow routine for 30 consecutive days, then review.

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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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SMART Goal:

S: I will eat 3 balanced meals per day, including lean protein, healthy fats, whole grains, and at least 5 servings of fruits and vegetables.

M: Use a food diary app to log meals, focusing on macronutrients and portion sizes.

A: I will meal prep on Sundays and limit processed food to once per week.

R: Balanced nutrition improves immunity, mental focus, and long-term health.

T: Follow this plan daily for 8 weeks, reassess after one month.

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Mood tracker app or written journal

Weekly mood and stress check-ins

Habit tracking calendar

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Sleep app (e.g., Sleep Cycle, Oura)

Record sleep quality and hours in a journal

Bedtime checklist

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Prototype Path to Physical Activity Wellness

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Prototype Path to Physical Activity Wellness

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SMART Goal:

S: I will engage in at least 30 minutes of physical activity (walking, strength training, or cardio) 5 days per week.

M: I’ll track the duration, intensity, and type of exercise with a fitness app.

A: I will begin with 3 days per week and increase to 5 by the third week.

R: Physical fitness is essential for heart health, mobility, and energy.

T: Maintain this routine consistently over the next 12 weeks.

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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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MyFitnessPal or Cronometer

Daily food photos

Hydration checklist (2L+ water daily)

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Fitness tracker or app (Strava, Fitbit, Apple Health, Whoop)

Weekly progress photos

Daily exercise log

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SMART Goal:

S: I will update all recommended vaccinations and schedule annual flu and COVID boosters.

M: Keep a digital and physical immunization record.

A: Book appointments in advance through a health provider or local clinic.

R: Immunizations protect personal and public health.

T: Complete pending vaccinations within the next 2 months.

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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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SMART Goal:

S: I will avoid smoking, limit alcohol to no more than 1–2 servings per week, and wear seat belts and helmets consistently.

M: Weekly self-check and accountability journal.

A: Replace cravings or risky behavior with healthy alternatives (tea, walking, calling a friend).

R: Prevents long-term illness and injury.

T: Sustain this behavior daily for the next 90 days, review monthly.

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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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SMART Goal:

S: I will contribute to a clean and safe environment by reducing waste and creating a healthy home environment.
M: Recycle regularly, declutter my space weekly, and plant at least 2 indoor plants.
A: Start with 10 minutes daily cleaning and sort recycling every Sunday.
R: Clean environment supports mental and physical wellbeing.
T: Complete initial decluttering and setup by September 10, 2025.

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Health provider records or vaccine passport

Set calendar reminders for upcoming shots

Maintain a vaccination checklist

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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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Daily check-in log (yes/no substance use).

Journal triggers and coping mechanisms used.

Use support group apps or contact a sponsor/mentor if needed.

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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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Weekly checklist for recycling, trash, and room organization.

Take before/after photos of living areas.

Track number of plastic-free days or green actions taken.

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Physical Activity

Over the past 11 days, I’ve been working on staying active and honestly, I’m pretty proud of how it’s been going. At first, I thought it would be hard to stick to doing physical activity five times a week, but starting with just three days helped a lot. I’ve been switching it up between walking in the park near my house and doing strength training workouts from YouTube. I’m using an app on my phone to track the workouts, and it’s been cool to see how consistent I’ve been. There were definitely days when I didn’t feel like moving at all, especially after long days or when I was just tired, but once I started, I always felt better afterward. The weekly progress photos were kind of weird at first, but they’ve been motivating because I can actually see small changes happening. My energy is better too, which I didn’t expect this soon.

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Complete and Balanced Nutrition

This part has been more of a challenge, but it’s also been one of the most rewarding. Before this plan, I wasn’t paying much attention to what I ate. I’d just eat whatever was quick and easy, and I wasn’t drinking much water at all. For the past 11 days, I’ve been using a food diary app to log my meals. It’s made me realize how much processed food I used to eat without even thinking. Now, I’m prepping meals on Sundays with stuff like chicken, rice, vegetables, and some healthier snacks. I’ve also made it a goal to drink at least two liters of water a day. I missed logging my meals a couple of times when I was out with friends or forgot, but overall I’m eating way better than I was before. I actually feel more focused during the day too, which is something I didn’t expect just from changing my food.

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Mental Health Plan

This pillar has been surprisingly helpful. I always thought stuff like meditation or journaling was kind of boring, but I gave it a real chance, and it’s made a big difference. I started with just five minutes a day of either breathing exercises or writing in a journal, and now I’m up to around fifteen minutes. Some days I use an app like Headspace, but other times I just sit quietly and breathe or write about how I’m feeling. It’s helped me stay more calm, especially when things feel stressful. There was one day last week where I had a bunch of stuff going on, and instead of freaking out like I usually would, I just paused, did a breathing exercise, and got through it. That felt like a win. I still have days where I don’t feel like doing it, but I’m always glad when I do.

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Sleep Hygiene Plan

Sleep is something I didn’t think I needed to fix, but after tracking it for a few days, I realized my sleep habits were kind of all over the place. I used to stay up super late on my phone and then drag myself out of bed in the morning. Since starting this plan, I’ve been going to bed around the same time every night, drinking tea before bed instead of scrolling through TikTok, and using a sleep tracker app to monitor how well I’m actually sleeping. It’s weird, but even just avoiding my phone for half an hour before bed made a big difference. I still had a couple of nights where I slipped up and stayed up too late watching videos, but those nights reminded me why I started this in the first place. Overall, I feel more rested in the morning and less cranky during the day.

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Immunization

This pillar was more about being responsible and getting stuff done. I went through my vaccine records and noticed I was due for a flu shot and a COVID booster. During the first few days of the plan, I scheduled both appointments and marked them on my calendar. I also set reminders for future boosters so I don’t forget. It doesn’t take daily effort like the other goals, but it feels good to know I’m caught up. I’ve always known vaccines were important, but this made me feel more in control of my health in a way I hadn’t thought about before.

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Substance Abuse and Accident Prevention

I’ve been paying more attention to my choices when it comes to alcohol and safety. I don’t smoke, so that wasn’t a problem, but I’ve been making an effort to limit alcohol to just one drink when I’m out with friends. So far, I’ve stuck to it. I’ve also been really consistent about wearing my seatbelt and helmet, even for short rides or trips when I used to skip it. Every night, I check in with myself and write in a small journal about whether I followed the plan and how I felt. I also started replacing boredom or stress cravings with tea or short walks, and that’s helped more than I expected. It feels like I’m building good habits slowly and not just avoiding bad ones.

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Health and Wellbeing in the Environment

This pillar surprised me the most. I didn’t think my environment had that big of an impact on how I felt, but cleaning up my space for just ten minutes a day made a huge difference. I decluttered my desk, cleaned out my closet, and even added a couple of plants to my room. It feels more peaceful now, like a space I actually want to spend time in. I’ve been sorting recycling every Sunday and trying to use less plastic when I can. I took some before and after photos and when I look at them, it’s wild how different everything feels now. A clean room helps me stay focused, and I’ve been more productive and in a better mood overall.