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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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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

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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 Health and Wellbeing in the Environment

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Prototype Path to Health and Wellbeing in the Environment

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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

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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."

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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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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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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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Goal using SMART Methodology:
I will continue going to therapy twice a week and write a short daily journal entry about my emotions and challenges for the next 3 months to maintain emotional well-being.

Tracking Method:
Use a journal to log emotions and events. Review twice monthly during therapy sessions.

Daily Progress Plan:

Write a 5-minute reflection each night.

Include: mood, stress level, one positive thing from the day.

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Goal using SMART Methodology:
I will exercise five times a week (Monday–Friday) for an hour and a half minutes each day using a mix of strength and cardio routines to improve my physical health and reduce stress, for the next two months.

Tracking Method:
I’ll use a fitness app like Nike Training Club to log workouts and take weekly photos to see physical progress. I will also keep a checklist/calendar to mark each day I complete a workout.

Daily Progress Plan:

Workout type: Alternate strength and cardio.

Rest days: Rest two days between each muscle type. Complete rest days are Saturday and Sunday.

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I like listening to house music while I workout.

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Tracking my Complete and Ballanced Nutrition Pillar

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Tracking my Complete and Ballanced Nutrition Pillar

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Goal using SMART Methodology:
I will schedule an appointment with a nutritionist this month and follow the meal plan provided for the next 6 weeks to improve my eating habits and energy levels.

Tracking Method:
Take weekly pictures of meals and yourself to observe visual changes. Keep a food journal and track how many protein I take everyday to improve at the gym.

Daily Progress Plan:

Track meals after each one.

Prepare meals ahead based on nutritionist’s plan.

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I don't like eating out, so I learned to cook this last year and I try to make recipes rich in protein and low on carbs.

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I love to remember everytime I hang out with my friends, so I keep things like pictures or concert tickets.

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Goal with SMART Methodology:

I will go to bed by 11:00 p.m. and wake up at 7:00 a.m. every weekday for the next 4 weeks to improve sleep quality and daytime energy.

Tracking Method:
Use a sleep-tracking app (Sleep Cycle) and rate energy levels each morning. Keep a log to see improvements.

Daily Progress Plan:

Avoid screens 30 minutes before bed.

Use white noise or calming music if needed.

Take a 20-min nap only if nighttime sleep was under 6 hrs.

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Goal with SMART Methodology:

I will take a daily multivitamin every morning after breakfast for the next 30 days to strengthen my immune system and avoid frequent illnesses.

Tracking Method:
Use a habit tracker app (Health on iPhone) to mark off each day I take my vitamin.

Daily Progress Plan:

Keep vitamins visible in the kitchen.

Set a phone reminder at 9 a.m. daily.

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Following someone who knows about good habits

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Following someone who knows about good habits

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I take advice from her videos and some recipe ideas.

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Tracking my Substance Abuse and Accident Prevention Pillar

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Tracking my Substance Abuse and Accident Prevention Pillar

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Goal with SMART Methodology:

I will stop drinking alcohol and reduce smoking to zero by the end of the next 2 months to protect my health and improve my fitness performance.

Tracking Method:
Use a progress tracker. Keep notes on cravings and triggers in a personal journal.

Daily Progress Plan:

Write a daily reflection when I avoid a trigger.

Celebrate weekly milestones (1 week sober, 2 weeks, etc.).

Support friends by checking in after parties.

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I don't like the person I am when I'm under the influence of alcohol or tobbaco, so I should stop.

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Tracking my Health and Wellbeing in the Environment Pillar

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Tracking my Health and Wellbeing in the Environment Pillar

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Goal using SMART Methodology:

I will go on a 30-minute walk outside in a natural environment at least three times per week for the next month to improve my mental clarity and connect with nature.

Tracking Method:
Take pictures during walks and log the day, time, and feelings afterward. Use a step tracker to record the walk.

Daily Progress Plan:

Walks on Tuesday, Thursday, and Saturday afternoons.

Avoid headphones sometimes to connect more with the environment.

Journal quick thoughts after each walk.

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I should start walking outdoors again to stop my overthinking.

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I lifted for an hour because I had a busy day

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I followed my tuesday's routine.

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It was kinda cold in my apartment but I left and took off my jacket at the gym.

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I variated a little and took a yoga class

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It was pretty hot but I enjoyed the view

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Aftermath of my wellness journey of the week

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I was done stretching after this photo

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To avoid taking sweet treats through the day

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I tried to make a healthy recipe I saw on tiktok

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I cooked this balanced meal

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I went out and decided to keep the diet!

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I visited a friend and we cooked together!

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My boyfriend came to visit and I decided to get a sweet treat with him!

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I was stressed and decided to go out instead of overthinking

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I got out of my biweekly therapy session and I was a little sad, so I took the time to play with my cat and that lifted my spirit

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I was still a little sad, so my friends recommended that we went out!

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I decided to help my sister with her new store and we ended up feeling really joyfull after this!

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I was a little sad that I wasn't going to spend my first relationship month with my boyfriend so I decided to go visit him

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We decided to go out on a yatch to relax and forget our worries for a little while

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My cat helped me sleep early because of her purring

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I slept my seven hours!

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I wasn't planning on taking a nap but she slept next to me and I got sleepy

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I slept the average again

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I got out of the gym at night so I slept around 12-1 am because I took a shower.

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I went out with my friends so I slept really late

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I went out with my friends so I slept really late

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But I still slept my 7 hours!, I felt tired tho

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I had a flight with connection at night so I didn't get any sleep

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I took a scoop of creatine with grape juice because it absorbs better everyday after breakfast

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I took a scoop of protein every training day after going to the gym to give to my muscles

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I was a little anxious about not smoking. I also went out with my friends and ordered non-alcoholic drinks.

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We could admire the nature for three hours!

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I took a mini roadtrip with my dad and this was the view

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I went on a thirty minute walk but it was really hot outside!

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We took some family pictures by the ocean all morning

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I could enjoy the sea all evening with my friends

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My boyfriend lives in Vallarta, so I could appreciate the views!

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It was really pretty but too hot to be outside more than an hour