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Tecnológico de Monterrey

Personal Health and Wellness

Dra. María Luisa Balli

Marcela Cuevas Azamar

Summer 2025

Step 4 | Prototype "My Path to Wellness"

Karol Daniel Cabrera Ramírez

A00574791

Campus León

7/13/2025

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I'll do a meditate 5 minutes every morning for the next week to motivate myselft will have a good day.

SMART Methodology:

Specific (S): Do 5 minutes to meditate.

Measurable (M): Use a watch to count my time of metidate.

Attainable (A): It's a little time and that improve my day.

Relevant (R): I'll control my energy and stress for complicate days.

Timely (T): I'll do for the next week.

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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 relax my mind before sleep, with my phone in off and mute, I read or listening chill music al least 30 minutes before sleep.

SMART Methodology:

Specific (S): Make a routine before sleep.

Measurable (M): I take note of my hours that I'm going to the bed.

Attainable (A): No requires a lot of time.

Relevant (R): I will can sleep well for a next day.

Timely (T): I'll do that for the next two weeks.

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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 take the time when I'll eat or buy some food, to check the label of the product and see if that conteins many calories.

SMART Methodology:

Specific (S): Read the labels when I'll buying food.

Measurable (M): I take note of what are the best products.

Attainable (A): Only requires a few minutes.

Relevant (R): I eat more healthy.

Timely (T): Every time that I going to buying something.

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Prototype Path to Physical Activity Wellness

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Prototype Path to Physical Activity Wellness

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I'll walk 30 minutes five days in the week around my house or any place in my town during for the next two weeks and I'll see who my physical condition improves.

SMART Methodology:

Specific (S): Walk 30 minutes during five days in my week.

Measurable (M): I take note of my steps with an aplication.

Attanaible (A): It's possible because I can walk in anywhere place.

Relevant (R): I want to improve my physical condition.

Timely (T): I do this around the nexts two weeks.

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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 pass time in the park one time per week.

SMART Methodology:

Specific (S): Visit a park to close my house.

Measurable (M): Take note every time that I'm going to the park.

Attainable (A): It's just a one day per week, and I have a park close my house.

Relevant (R): I feel relax and disconected of the university.

Timely (T): I do that for a month.

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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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Don't use my phone while I walk in the street in the next week.

SMART Methodology:

Specific (S): Don't use my phone when I walk.

Measurable (M): Count the days that I can do that.

Attainable (A): Only requires save my phone when I walk.

Relevant (R): More segurity, and prevent accidents.

Timely (T): I'll do that the next week.

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I will looking and check my vaccine card the next week

SMART Methodology:

Specific (S): Check my vaccine card.

Measurable (M): I confirm if I have all vaccines.

Attainable (A): Requires just a day.

Relevant (R): I see if I need take a vaccine for my health.

Timely (T): The next week.

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I listen this music in the morning beteween 5 or 10 minutes.https://open.spotify.com/playlist/37i9dQZF1DWZwtERXCS82H?si=umla7xJ9To-OMhR8s-Kx6Q&pi=Xgz7N1IfTwGRJ

There are really relax me, and help me to do meditation.

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I listen a lot of music, a lot of types but my favorite it's like sad music, I don't know if that type of music have a name, I don't know what is the name of this type of music, but I love the music of Kevin Kaarl, and I listen before sleep while I read my book, I love thriller books.

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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 can buying a better cereal for me, I ussualy buy a Sucaritas or Cocochispi but now I can buy a cereal of nestle, ther name is "fitness", so you can imagine that it's a healthed cereal, and I read the label and it's true, it's more healthed.

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When I realized this activity I listen my playlist likes in spotify because are realy recomfortable for me, I listen my favorite music, and makes me happy.

https://open.spotify.com/playlist/06s6Y22WFYK2p3NCoAKf67?si=U9kPv5-sQh6lQf3nLkyY6w&pi=Q1U7OMnySIeS4

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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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That music its so relax for me, and I want to walk around the park with this.

chill chill journal. (2020, febrero 14). Go Stupid (Official Video) [Video]. YouTube. https://www.youtube.com/watch?v=9kzE8isXlQY

It's so comfortable for me listen that music when I go to the park, and sit in a some bench.

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Less talk....  more action. / Lo-fi for study, work ( with Rain sounds)

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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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With this video we need to undestand the danger of the street.

Mutual de Seguridad CChC(2020, septiembre 23). Epidemic (Official Video) [Video]. YouTube. https://www.youtube.com/watch?v=jB-xDvBQuL0

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#NadaEsPorAccidente - Campaña de seguridad vial

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I can't find my vaccine card, it's lost 😭