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Participate in self-help groups and psychoeducational sessions within the Polivalent Centers, as part of the psychosocial care focused on the promotion and prevention of mental disorders (Valdez, 2021).

SMART Methodology:

Specific (S): I will call my main support group

Measurable (M): Weekly for 30 minutes.

Attainable (A): Open up to the people who must support me.

Relevant (R): Relieve any pent-up frustrations or worries I have.

Timely (T): For the next three weeks.

I will call my main support group weekly for 30 minutes for the next three weeks to relieve any pent-up frustrations or worries I have.

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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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Create a calm environment, and relax before bed (ISSS, 2022)

SMART Methodology:

Specific (S): Start my sleeping routine at 9:00pm

Measurable (M): An hour before my predetermined bedtime 10:00pm.

Attainable (A): Do this constantly to develop a routine.

Relevant (R): Be able to fall asleep easier.

Timely (T): During the following weeks.

I will start my sleeping routine an hour before my predetermined bedtime during the following weeks to fall asleep more easily and create a consistent routine.

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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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Create an individualized meal plan with at least 3 sample menus (breakfast, lunch, dinner, and snacks), considering the physical and economic access to food (Alabi Montoya et al., 2022).

SMART Methodology:

Specific (S): Plan ahead what I’ll eat during the weekdays.

Measurable (M): Include protein in every meal.

Attainable (A): Create a meal plan

Relevant (R): Increase my protein intake.

Timely (T): For the following month.

Every Sunday, I will plan ahead what I’ll eat during the weekdays for the following month, with the goal of including protein in every meal.

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Prototype Path to Physical Activity Wellness

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Prototype Path to Physical Activity Wellness

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Walk or run everyday for 1 hour. Do this at 11am after having breakfast or a snack to have energy during the walk/run. Record heart rate, muscle strength, and body composition (MINSAL, 2022).

SMART Methodology:

Specific (S): Walk or run five days of the week till I go back to Monterrey.

Measurable (M): Be able to run 5K in less than an hour.

Attainable (A): Walk or run consistently five days a week.

Relevant (R): Increase my endurance.

Timely (T): Till I go back to Monterrey.

I will walk or run five days a week until I return to Monterrey, to increase my endurance and be able to run 5K in less than an hour.

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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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Participate in the Virtual Environmental Education Program to adopt responsible and respectful habits and attitudes toward the environment, promoting proactive behaviors for its defense and conservation (MINSAL, 2020).

SMART Methodology:

Specific (S): Practice yoga in the park near my house.

Measurable (M): For 15 minutes.

Attainable (A): Follow a youtube video.

Relevant (R): Stretch and prepare my body and mind for the day to come.

Timely (T): Every morning this week.

I will practice yoga in the park near my house for 15 minutes every morning this week to stretch and prepare my body and mind for the day to come.

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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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Participate in the CON VOS program (Con Vida, Objetivos y Sueños), which promotes prevention in the school and community environment to reduce drug use among youth (Escobar de Mena, 2023).

SMART Methodology:

Specific (S): Avoid socially drinking

Measurable (M): Have any non-alcoholic drink when I go out.

Attainable (A): Avoid alcohol abuse.

Relevant (R): Goes hand in hand with my fitness journey of working out and healthy eating.

Timely (T): Until my birthday in October.

I will avoid social drinking until my birthday in October to stay aligned with my fitness journey of working out and healthy eating.

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Participate actively in the implementation of the Esquema Nacional de Vacunación by accessing free and timely vaccines at the health establishments of the Sistema Nacional Integrado de Salud (MINSAL, 2025).

SMART Methodology:

Specific (S): I will take my vitamin C pills every day.

Measurable (M): One pill after lunch.

Attainable (A): Strengthen my immune system.

Relevant (R): Prioritize my health.

Timely (T): Till my return to Monterrey.

I will take my vitamin C pills every day until my return to Monterrey to ensure that, besides having a complete vaccination card, my immune system remains strong while I’m away studying.

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Today was a day where I felt very content, as I was able to see a friend I haven’t seen in a while. Beforehand, I went to eat lunch with my dad and spent some quality time with him, which made me very at ease

UPDATE: This past week, I was able to hang out almost every day with my main support groups. I also had a get together with friends who are very close to my heart, and because we attend different universities in different countries, I hadn’t seen them for the past year. I felt very content and realized that even though these people are just one call away, the experience of being with them in person is drastically different. It made me appreciate these moments more and be fully present in them.

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Do my night routine (brush teeth, skincare, say goodnight to friends and family, read 10 pages of my book) at 9:00pm.

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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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Food I like

Strawberries

Blueberries

Grapes

Ham

Chicken

Sausage

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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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UPDATE: I've been following this routine for the past week, and it has now become a habit of mine. I look forward to doing this routine at the start of my day, as it helps me take on the day with a clear state of mind.

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RELAXING Yoga Flow ♥︎ Calming Outdoor Yoga with Amanda

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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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I will not get into a car where the driver has been drinking and will wear my seatbelt every time I’m in a car, while also making sure everyone else in the car wears their seatbelt too.

UPDATE: I haven’t been drinking this past week, neither socially nor for a special occasion. I think this has benefited me by keeping me out of environments where alcohol is involved. Even though I wouldn’t consume any, it puts me at ease knowing I’m in a healthy environment.

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UPDATE: I've successfully taken my vitamins every day this past week, which has positively impacted my immune system and kept me healthy, even though I’ve been running outdoors in rainy weather.