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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 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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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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Goal: I will take a 10-minute walk every evening this week to relax my body and mind.

SMART Breakdown:

Specific (S): I want to include a calming outdoor activity in my daily routine.

Measurable (M): I will track my walks with a daily note or photo.

Attainable (A): It’s easy to do and fits into my evening schedule.

Relevant (R): It supports both my mental and physical health goals.

Timely (T): I will do it every day for one week and extend it if I feel the benefits.

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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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Goal: I will avoid alcohol during the following month.

SMART Breakdown:

Specific (S): I want to eliminate alcohol from my routine completely.

Measurable (M): I will track each day I avoid alcohol in a short personal log.

Attainable (A): I’ve reduced alcohol before and know it’s achievable.

Relevant (R): Avoiding alcohol helps me feel more focused, balanced, and mentally clear.

Timely (T): I will maintain this habit consistently for 30 consecutive days.

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Instructions

1. Click on engrane button.

2. Click on “clone” this template.

3. Change the title with you full name and your student ID.

4. Fill out your clone with your information.

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To download your prototype:

1. Click on the icon to share.

2. Scroll down.

3. Click on "Save as PDF"  or "Guardar como PDF"

4. Include your prototype in your full document.

5. Upload it in the activity on Canvas.

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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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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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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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Walk at least 8,000 steps per day, tracking steps using my phone or smartwatch and i want to improve my physical condition and reduce stress, at least 3 weeks

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Avoid consuming refined sugar and replace it with natural alternatives (fruits, stevia, etc.). Keep a daily food log and note whether I avoided sugar each day. It’s realistic because I have access to sugarfree options and have reduced my sugar intake before, improve digestive health, increase energy, and reduce inflammation. Maintain this habit for 30 consecutive days (1 month).

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Read at least 10 pages a day from a book that inspires or relaxes me. Use a bookmark to track my reading and write down one quote I liked each day. I already have books and the habit of reading, I just need consistency. Reduce stress and reconnect with activities I enjoy. Do this every day for the next 3 weeks.

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Go to sleep by 11:00 p.m. and avoid using my phone before bed.

Keep a daily log of what time I fell asleep and whether I used my phone.

I’ve done this before, so it’s achievable with gradual changes. Improve my energy throughout the day and avoid fatigue. Apply this routine 5 days a week for the next 3 weeks.

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Goal: I will check my vaccine card this week.

SMART Breakdown:

Specific (S): I want to make sure I am up to date with all my vaccines.

Measurable (M): I will confirm if there are any vaccines missing and log them.

Attainable (A): I already have access to my vaccination card and medical services.

Relevant (R): Staying protected from preventable diseases is part of my health priorities.

Timely (T): I will complete this task before the end of this week.

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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.