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When partying always have an assigned driver and never drive my car if I know I will drink even a little alcohol

I will not get in a car if the driver is under the influence of alcohol or any drugs.

Knowing my limits when drinking alcohol and respecting them

Always be informed about the dangers and uses of substances

I won´t drive if I am feeling tired.

Talk to my parents or an expert in the field of substance abuse to inform me and solve my doubts

RESOURCES
on, I. (2023, April 20). NIDA.NIH.GOV | National Institute on Drug Abuse (NIDA). National Institute on Drug Abuse. https://nida.nih.gov/

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1.  Demand concrete actions from the authorities to combat climate change and enviromental protection: attend marches of environmental groups to demand better actions and protection of the environment from the government

2. Attending green talks: talking with other young people about environmental anxiety and what we can do about it can generate a lot of calm and a sense of belonging and support

3. Prioritize going to green spaces: when making plans with friends choose, when you can, the green spaces

4. Do carpool or use public transport when needed

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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 defenses to build protection. When you get a vaccine, your immune system responds (WHO Recommendations for Routine Immunization - Summary Tables, 2023).

Strategies:
1. Consult my doctor regularly: we normally think that most vaccines are given in childhood, however there are still vaccines in adolescence and adulthood.

2. Follow vaccination guidelines: to take care of ourselves and our community it is very important to follow the recommendations and guidelines of health professionals regarding immunization and vaccination

3. Keep a vaccination record

WHO recommendations for routine immunization - summary tables. (2023). Who.int. https://www.who.int/teams/immunization-vaccines-and-biologicals/policies/who-recommendations-for-routine-immunization---summary-tables

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1. I will do crossfit 5 times a week two hours each day. This way I will comply with the hours recommended by the WHO for young people and I will include cardiovascular and resistance exercises

2. If I don't have time to train the planned hours, make the most of the time available and train in that time.

3. Rest two days a week from intense exercise to rest my muscles and avoid injury.

4. I will eat correctly and balanced in order to have energy

5. I will plan my time and do my homework in advance to have the time to exercise

6. I will seek support with friends to motivate and exercise

SOURCES
WHO. (2022, October 5). Physical activity. Who.int; World Health Organization: WHO. https://www.who.int/news-room/fact-sheets/detail/physical-activity

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Sleep schedule

Time to go to bed: 11:00 pm

Time to wake up: 7:00 am
This schedule is a recommendation, however during the week there may be modifications due to my homework or other activities. I will be flexible and kind to myself.

Nightly Routine

Putting on my pajamas

Brush my teeths

Read a book (15min before my bed time)

Unplug from electronics.

Healthy daily habits

Exercise every weekday at least 1 hour

Cut down on caffeine in the afternoon and evening

Don’t dine late

Don´t smoke

Do my homework on my desk to restrict in-bed activity

Optimize my bedroom

Have a comfortable mattress and pillow

Block out light using heavy curtains

Try calming scents

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1. I will regularly practice the sport I like, crossfit, to relax and de-stress.

2. I will try to sleep 8 hours and have a fixed schedule to fall asleep and wake up. Go to sleep: 11p.m., wake up: 7a.m.

3. I will take breaks between classes to relax, listening to music or walking around the gardens

4. I will eat in a balanced and healthy way, listening to my body and what it needs

5. I will spend quality time with friends and family

6. I will go to my appointments with the psychologist to talk about my problems and feelings

7. Being in contact with nature gives me a lot of calm, so I will try to go every week to a forest or city park.

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RESOURCES
What Is Sleep Hygiene? | Sleep Foundation. (2009, April 17). Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene

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RESOURCES
WHO. (2020, September 28). New WHO guidelines on promoting mental health among adolescents. Who.int; World Health Organization: WHO. https://www.who.int/news/item/28-09-2020-new-who-guidelines-on-promoting-mental-health-among-adolescents

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This scheme is a guide to facilitate my diet, however I will always listen to my body and eat what it asks me

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Type of diet: plant-based

Number of meals per day: 3

Breakfast: 8 am

Lunch: 3 pm

Dinner: 8 pm

Snacks: 1

Amount of water per day: 2L

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RESOURCES
WHO. (2019, October 11). Nutrition. Who.int; World Health Organization: WHO. https://www.who.int/health-topics/nutrition#tab=tab_1

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