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Specific (S): I am interested in lowering the stress in my life and enhancing my concentration which will be provided by mindfulness and reflection.

Measurable (M): In order to keep my mental health practice accountable, I will record in a journal whether I was able to complete an exercise every day.

Achievable (A): I am going to begin doing mindfulness ( journaling, breathing, or simple reflection) of 10 minutes a day in either the morning or evening.

Relevant (R): This objective fits into my value of living a more conscious, relaxed life and being mindful about the health of my mind and emotions.

Timely (T): I will be pursuing this plan every day, for the next three weeks, after which I will take a step back and make any changes necessary.

To help manage stress and balance my emotions, I will commit 10 minutes a day of mindfulness, which can be done by journaling, breathing, or by reflecting into the peace, either in the morning or evening, over the next three weeks.

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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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Specific (S): I would like to sleep better, sleeping and getting up the same time each day and reducing screen time at night.

Measurable (M): I will monitor my sleep timings and see whether I effectively avoided screens before going to bed with the help of a sleep app or book.

Achievable (A): Having a regular bedtime regimen and switching-off devices half an hour before bedtime is a goal that is doable with a little planning.

Relevant (R): This objective helps me in the support of my health, focus, and energy throughout the day all of which I consider essential.

Timely (T): I am going to apply this sleep hygiene schedule over the next 21 days and reassess my performance afterward in case it needs to be changed.

To get better sleep and feel rested, my commitment is to go to sleep and wake up at the same time daily and shut all the screens at least 30 minutes before going to sleep in the following 21 days.

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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:

Specific (S): I desire to fix my nutrition by making sure I consume at least one food stuff and one vegetable daily and reduce my sugar drinks to only once in a week.

Measurable (M): I will monitor how many fruits and vegetables and how much of sugary drinks I am eating each day with the help of either a food journal or nutrition application.

Achievable (A): By consuming an extra fruit and a vegetable per day and reducing consumption of sugary beverages, one will be able to do it with minimal planning and preparation.

Relevant (R): This objective contributes to my priority of adhering to healthy lifestyle and avoiding the development of long-term health problems.

Timely (T): I will use this plan in the following four weeks, reevaluate and will establish new goals according to my advances.

Every day within the next four weeks, I will consume at least one vegetable and one fruit as well as restrict sweetened beverages to once a week to enhance my nutritional needs and health outcomes.

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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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Specific (S): I desire to minimize the usage of plastic through reusable bags and bottles and do outdoor activities to promote my health.

Measurable (M): I plan to count the number of usable products I utilize in a week and my time spent in the open air.

Achievable (A): carrying reusable products and walking daily can be possible and is realistic to my lifestyle.

Relevant (R): Sustainability and personal health are among my values, and this goal should be related to them.

Timely (T): I will stick to this plan during the following 30 days and check my results.

I will take to least 20 minutes of walking outside everyday in the next 30 days, in order to improve my health and take care of the environment as well, use reusable bags and bottles to constrict plastic waste.

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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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Specific (S): I would not like to take alcohol and other drugs and adopt safety precautions of taking seatbelt and avoiding distractions as I drive.

Measurable (M): I will visibly monitor my consumption of substances and safety behaviors in a journal or an application every day.

Attainable (A): Proven prevention of substances and safety rules is reachable and compatible with my lifestyle.

Relevant (R): This objective follows my priorities of living healthy, safe and responsible.

T-imely (T): I will stick with these practices throughout the next 30 days and examine my advances.

In future, I will not engage in alcohol and substance abuse behaviors and will enforce safety by wearing a seatbelt and not using a phone when driving in the next 30 days to enforce my health and safety.

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Specific (S): I need to ensure that my vaccinations are up to date by checking my immunization record and having any missing vaccines.

Measurable (M): I will verify my vaccine card and make a list of the vaccines obtained and any planned visits.

Attainable (A): It is both realistic and possible to review my records and book an appointment with the help of either a clinic or a health service at school.

Relevant (R): This objective is relevant with regard to safeguarding myself and others against unnecessary diseases and good health.

Time-bound (T): I will make this task by the end of 7 days.

I will study my vaccine card and ensure my outstanding vaccinations in the next 7 days to remain safe and on top of my immunization.

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During the last few days, I have spent at least a few minutes in a process of self-reflection at the end of each day to think about my thoughts and feelings. On most days, when I am organized and adhering to my schedule and taking care of myself, I have the feeling of peace and appreciation. There are some evenings where I have been overly burdened or exhausted, but through writing I have been able to express my side of it, rather than keep it in like a bottle neural. Describing something that worked out, even small things such as conversing well or finishing something is enough to make me wind up the day in a positive manner.

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I began to go to bed at 10:30 PM and wake at 7:00 AM, and disable the screen by 10:00. Now I take herbal tea, lower the light and play a quiet soothing music such as Rainy Night Jazz before bedtime. I do not scroll in the bed any more, I switch it with reading a couple of pages of a book. I also put my phone on the do not disturb mode. The place where I am is cooler, darker and I sprayed with lavender that helps me to relax.

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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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I have been focusing on the nutrients in the food I like and the ways in which it makes me feel as per the guidelines of international nutrition in the last 2 weeks. I realized that I love fresh mango, apples, and bananas very much these fruits make me energized, and rejuvenated in the morning. I have also included spinach and carrots into my food which I actually like when sauteed or when prepared into the soups; and I feel light and satisfied.

I have also been consuming more grilled chicken and brown rice, and avocado which causes me to feel full and concentrated, whereas I was once having the heavy and sluggish experience using fast food. To replace the sugary beverages, I have exchanged preservatives, I drank lemon water or iced tea, which makes me more hydrated and makes me alert during the day.

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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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I have begun using reusable water bottles and bags to decrease plastic garbage. I also have to do routine 20 minute walks in local parks, helping me to be back to nature and clean my mind

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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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Recently, I am trying to say or time no to alcohol and any recreational drugs, as well as being able to make clear-headed choices. I would never drive without a seatbelt and I assign my phone to a do not disturb mode so that I do not get distracted.

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This week, I was examining my vaccine card and noticed that the next booster was a tetanus one. I made a reservation at my neighborhood clinic and reminded myself about the follow-ups of the vaccines. I have now begun to maintain a copy of my immunization card on my laptop.

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Specific (S): I am looking to enhance my general health by undertaking a full body exercise of 30 minutes frequency three times per week.

Measurable (M): I will keep the record of my progress which can be measured with app and put the sign to accomplished work.

Achievable (A): Three half-hour sessions every week are attainable based on my regular schedule and energy resources.

Relevant (R): This objective moves in line with my personal interest of remaining healthy, less stressful and strong-legged.

Timely (T): I will commit to using this workout program within the next four weeks and will assess my practices and correct them depending on the progress

Last Goal Statement

In future four weeks, I will be focusing on using the home exercise program with app (I will spend 30 minutes three times per week (Monday, Wednesday, and Friday at 6 PM) to enhance my physical fitness.

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Within the last two weeks I have been able to adhere to the physical activity records indicated. I did my 30 minute training sessions on Monday, Wednesday, and Friday at 6 PM in the first week. Every session consisted of warm-up activities, cardio and strength building exercises along with brief stretching out at the end. I used the app to provide the instructions during each workout, and I chose the child-to-intermediate programs, which were based on bodyweight exercises. During week two I followed the same timetable and was able to attend all of the three sessions once more. I realized that I was more energized after every workout and started to enhance my stamina, especially in the cardio parts. I monitored every exercise on the app, so I was accountable and motivated.