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I will journal for 10 minutes every night for the next 21 days to process my emotions and reduce nighttime anxiety.

I will practice 5 minutes of deep breathing or meditation every morning for the next four weeks using a mindfulness app like Headspace or Insight Timer.

I will take one hour every weekend for the next month to do something I enjoy alone, like painting, walking, or reading, to recharge emotionally.

I will attend my therapy sessions weekly for the next month and reflect on what I learned after each session to support my emotional growth.

I will reduce my screen time before bed by turning off electronics 30 minutes before sleeping for the next three weeks to improve my mental clarity and rest.

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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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I will go to bed and wake up at the same time every day, including weekends, for the next three weeks to regulate my sleep schedule.

I will avoid using electronic devices at least 30 minutes before bedtime for the next 21 days to reduce blue light exposure and improve sleep quality.

I will create a calming bedtime routine, including reading for 15 minutes each night, for the next month to help my mind relax before sleep.

I will keep my phone charging outside of my bedroom every night for the next three weeks to minimize distractions and improve rest.

I will limit caffeine intake after 3 PM for the next month to prevent interference with falling asleep and staying asleep.

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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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I will eat at least one balanced, home-cooked meal every day for the next three weeks to improve my overall nutrition.

I will add a serving of vegetables to both lunch and dinner every day for the next month to increase my intake of vitamins and fiber.

I will drink at least 2 liters of water daily for the next four weeks to stay hydrated and support my energy levels.

I will prepare my weekly meals every Sunday for the next month using healthy recipes to avoid last-minute unhealthy food choices.

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Prototype Path to Physical Activity Wellness

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Prototype Path to Physical Activity Wellness

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1. I will go to the gym five times a week for the next month to follow a structured mix of cardio and strength training using the Nike Training Club app.

2. I will swim for 45 minutes twice a week at Campus Monterrey for the next month to reduce stress and improve my sleep.

3. I will walk for 30 minutes every morning before breakfast, five days a week for the next three weeks, to increase my daily movement.

4. I will do a 20-minute home workout using an app like FitOn every Monday, Wednesday, and Friday for the next four weeks to stay active during busy days.

5. I will stretch for 10 minutes every night before bed for the next three weeks to reduce muscle tension and support better rest.

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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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I will spend at least 30 minutes outside in natural sunlight three times a week for the next month to boost my mood and overall well-being.

I will clean and organize my living space every weekend for the next four weeks to create a healthier and more calming environment.

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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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I will avoid consuming alcohol on weekdays for the next month to maintain clear focus and better health.

I will review and practice emergency exit routes and safety procedures in my apartment within the next week to be prepared in case of an accident.

I will keep my living space organized and free of clutter every day for the next three weeks to reduce the risk of home accidents.

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I will schedule and receive my annual flu shot within the next two weeks to protect myself during flu season.

I will check my vaccination records and update any missing vaccines recommended for my age within the next month.

I will encourage at least two family members or friends to get their flu shots this season by sharing information and reminders over the next four weeks.

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Today I felt so much better, i put a video in guided meditation i it really helped reduce my stress

https://youtu.be/ZToicYcHIOU?si=hAQ0C8VQgxEYVhiY

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Daily Calm | 10 Minute Mindfulness Meditation | Be Present

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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 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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I've been taking acne pills that are too strong, so I'm can't take any substance, not ven a little bit

It's really not hard, i can manage not taking any substance

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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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This playlist halos me imprime my sleep by relaxing

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What worked during the implementation of the strategies in each pillar?
I found that keeping my goals simple, like going outside for 5 minutes or journaling, really helped me stay on track. The emotional and physical pillars were easier to manage.

What could be improved?
I could improve consistency, especially when I’m busy. I also want to add more variety so it doesn’t feel repetitive.

How did I feel during the implementation of my plan?
I felt more aware of my habits. Even if I didn’t do every activity perfectly, just checking in with myself made me feel more in control and balanced.

Do you see yourself following this plan in the long term?
Yes, with some adjustments. I want to keep the core habits and gradually build on them to stay mentally and physically well in the long term.