# data[].attributes.body
"Building my support network. To do this, I will communicate at least three times a week with family members or friends who provide me with emotional support, whether by text message, phone call, or in person."

SMART Methodology:

Specific (S): Communicate by text, phone call or in person with family members or friends.

Measurable (M): Count the messages/calls I make and taking photos.

Attainable (A): It is realistic because it does not takes much time and is easy due to the multiple choices there are.

Relevant (R): It is relevant because having a support network will make me feel accompanied.

Timely (T): 3 times a week during the following 3 weeks.

# data[].attributes.headline
Prototype Path to a Better Sleep Hygiene

# data[].attributes.subject
Prototype Path to a Better Sleep Hygiene

# data[].attributes.body
"I will follow a consistent relaxing nighttime routine: I will turn off electronic devices at least 30 minutes before bedtime, dim the lights, and engage in calming activities such as stretching or reading, in order to improve my rest and overall well-being."

SMART Methodology:

Specific (S): Follow a relaxing nighttime routine (no electronic devices)

Measurable (M): Set alarms and plan relaxing activities.

Attainable (A): It is realistic because I enjoy relaxing activities and it is not difficult for me to leave my phone aside.

Relevant (R): It is relevant because a good sleep changes my performance.

Timely (T): 30 minutes before sleeping during the following 3 weeks.

# data[].attributes.headline
Prototype Path to Complete and Balanced Nutrition

# data[].attributes.subject
Prototype Path to Complete and Balanced Nutrition

# data[].attributes.body
"I will include at least one serving of vegetables in two meals a day."

SMART Methodology:

Specific (S): Include at least one serving of vegetables in two meals a day.

Measurable (M): Take photos of my meals.

Attainable (A): It is realistic because it is a gradual change and I like veggies.

Relevant (R): It is relevant because it will help me be more nourished.

Timely (T): 2 times a day during the following 3 weeks.

# data[].attributes.headline
Prototype Path to Physical Activity Wellness

# data[].attributes.subject
Prototype Path to Physical Activity Wellness

# data[].attributes.body
"Continue exercising 5 days a week during 30 minutes - 1 hour and vary my routines, mixing strength training with some cardio."

SMART Methodology:

Specific (S): Exercise using the "Fit by You" app and going to pilates.

Measurable (M): Keep track with photos and my app.

Attainable (A): It is achievable because exercising is part of my routine and I enjoy it.

Relevant (R): It is relevant because staying active is important for my health.

Timely (T): 5 times a week during the following 3 weeks.

"While studying/doing homework I will get up at least once every hour to move around for 5 minutes (walking or stretching) in order to reduce sedentary time."

SMART Methodology:

Specific (S): Stand up and stretch during 5 minutes.

Measurable (M): Set alarms and timers in my phone and take photos.

Attainable (A): It is achievable because exercising is part of my routine and I enjoy it.

Relevant (R): It is relevant because staying active is important for my health.

Timely (T): Every hour for 5 minutes while studying during the following 3 weeks.

# data[].attributes.headline
Prototype Path to Health and Wellbeing in the Environment

# data[].attributes.subject
Prototype Path to Health and Wellbeing in the Environment

# data[].attributes.body
"I will spend at least 10 minutes a day in natural spaces, trying to study with a view of trees, and I will keep at least one indoor plant in my study space."

SMART Methodology:

Specific (S): Spend more time with nature, trying to study with a view or going for a walk.

Measurable (M): Take photos and keep track of my outdoor activities.

Attainable (A): It is achievable because I am near natural spaces.

Relevant (R): It is relevant because nature makes me feel relaxed.

Timely (T): At least 10 minutes a day during the following 3 weeks.

# data[].attributes.headline
Prototype Path to Prevent Substance Abuse and Accident Prevention

# data[].attributes.subject
Prototype Path to Prevent Substance Abuse and Accident Prevention

# data[].attributes.body
"I commit to driving responsibly: I will not use my cell phone while driving, I will drive when I feel well rested, and I will respect speed limits in order to prevent accidents and ensure my safety and that of others."

SMART Methodology:

Specific (S): I will drive safely by not using my phone, respecting speed limits and feeling rested.

Measurable (M): I can keep track of what I did during my car trips.

Attainable (A): It is achievable because my phone has driving modalities and I can easily check my speed.

Relevant (R): It is relevant because I am new at driving and I need to prioritize my safety.

Timely (T): During the following 3 weeks.

# data[].attributes.body
"I plan to review my vaccination history and set personal reminders in my calendar to ensure that I remain protected against infectious diseases."

SMART Methodology:

Specific (S): Review my vaccination history and set reminders.

Measurable (M): Take photos of my vaccination card and my research.

Attainable (A): It is achievable because I know where my vaccination card is and I know where to do research.

Relevant (R): It is relevant because it will help me prevent diseases.

Timely (T): During the following 3 weeks.

# data[].attributes.body
Log your feelings and thoughts at the end of the day.

Include some images with my loved ones.

# data[].attributes.body
Log my new habits related to sleep hygiene.

Include images and ideas for my nighttime routine.

# data[].attributes.headline
Tracking your Complete and Balanced Nutrition Pillar

# data[].attributes.subject
Tracking your Complete and Balanced Nutrition Pillar

# data[].attributes.body
Log the food that I eat and write the changes I notice.

Add images, photos.

Follow the recommendations from the international guidelines for your age group.

Follow my nutritionist plan.

# data[].attributes.body
Log the physical activity or exercise I do.

Add photos of my app or myself after my workout routine.

Include images of my training for your motivation.

# data[].attributes.headline
Tracking your Health and Wellbeing in the Environment

# data[].attributes.subject
Tracking your Health and Wellbeing in the Environment

# data[].attributes.body
Log your current and new habits related to Health and Wellbeing in the Environment Pillar.

Include images.

# data[].attributes.headline
Tracking your Substance Abuse and Accident Prevention Pillar

# data[].attributes.subject
Tracking your Substance Abuse and Accident Prevention Pillar

# data[].attributes.body
Log your current and new habits related to accident prevention.

Include, links to music, and my recommendations.

# data[].attributes.body
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.

# data[].attributes.body
I didn't use my car, instead I walked (I make sure to look before crossing and to stay in the sidewalk).

# data[].attributes.body
Leg + Abs routine with mom.

# data[].attributes.body
Pilates class with mom.

# data[].attributes.body
For breakfast, I had an omelet with spinach, and for lunch, I had chicken broth with vegetables.

# data[].attributes.body
Today I only ate a serving of vegetables at lunch.

# data[].attributes.body
I am spending a lot of time with my mom and today was not the exception. I also talked with my boyfriend (I am in Guatemala and he is in Monterrey) but to be honest it was late and I was not in a great mood, anyway we laughed and talked a little about our day.

# data[].attributes.body
I failed and didn't put my cell phone down before going to sleep, but it was because it was the only time I could talk to my boyfriend.

# data[].attributes.body
I went out to the dentist, but my mom drove. We made sure to leave early and wear our seat belts.

# data[].attributes.body
I texted my sister in law (she is living in Tabasco) and she invited me to her birthday party (sadly I will not be able to be there :().

# data[].attributes.body
I stop looking at my phone 15 minutes before going to bed, and during that time I brushed my teeth and did my skincare routine.

# data[].attributes.body
My mom and I went for a walk (my parents' house is in a very green zone)

# data[].attributes.body
Today I didn't spend time in nature.

# data[].attributes.body
Arm routine and long walk with mom.

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HIIT and functional class with mom.

# data[].attributes.body
Full body class with mom.

# data[].attributes.body
Tourist walk.

# data[].attributes.body
I only ate a serving of vegetables at lunch

# data[].attributes.body
For breakfast, I has an omelet with spinach, and for lunch, I had fish with veggies.

# data[].attributes.body
Today we ordered sushi for lunch. I had no veggies today.

# data[].attributes.body
My mom and I talked to my brother.

# data[].attributes.body
I find very useful to send reels to my friends to keep contact with them and let them know I have them in mind.

# data[].attributes.body
I texted a middle school friend and let her know I miss her.

# data[].attributes.body
To be honest I struggled a lot to fall asleep and think there were a lot of things on my mind.

# data[].attributes.body
I avoided naps and I went to sleep early because I was very tired.

# data[].attributes.body
We are in La Antigua Guatemala and I wasn't able to sleep that well because I slept in a sofa bed.

# data[].attributes.body
My mom and I went for a walk and were very careful by staying in the sidewalk and looking our sorroundings.

# data[].attributes.body
My mom and I went to the supermarket, she drove and we made sure to wear our seatbelts.

# data[].attributes.body
We traveled by road, my dad drove and I was copilot. We all wore our seatbelts and I was paying attention to how my dad was feeling.

# data[].attributes.body
In our walk, my mom and I were able to spend time with nature

# data[].attributes.body
I studied near my house plants.

# data[].attributes.body
I also studied with a view.

# data[].attributes.body
We discovered a place in La Antigua full of trees and beautiful flowers.

# data[].attributes.body
We used our seatbelts and walk safely.

# data[].attributes.body
When we were returning to the city we made stops to stretch.

# data[].attributes.body
We did a really intense HIIT class (we ended up destroyed).

# data[].attributes.body
I ate an omelet with veggies, and for lunch, I ate ceviche.

# data[].attributes.body
For breakfast I had this avocado toast, and in the afternoon I ate a torta.

# data[].attributes.body
Today I had no veggies: I had entomatadas for breakfast and tinga for lunch.

# data[].attributes.body
We spend time with my parents' friends and had a good time (they are from different countries).

# data[].attributes.body
It was a very calmed day, so I rested my mind.

# data[].attributes.body
I facetimed my boyfriend and we catched up.

# data[].attributes.body
We walked to our airbnb, I did my skincare and went directly to bed. I slept with my mom in the bed this time and I rested pretty well.

# data[].attributes.body
I slept like a baby, I left my phone in a drawer, did my night routine and fell asleep fast and early (I may finally get my schedule back).

# data[].attributes.body
Today was the day I checked my vaccination card. I have all the mandatory vaccines and some extra ones. I recently updated my flu and tetanus immunization, but I would like to search for the extra ones that I am missing (HPV, meningococcus, hepatitis A, and respiratory syncytial virus).

# data[].attributes.body
I started to feel sick, so I had a difficult night.

# data[].attributes.body
We returned to the city, and we applied the same safety strategies.

# data[].attributes.body
My mom and I went for a walk, taking the appropriate safety measures.

# data[].attributes.body
Before leaving antigua we had breakfast in this beautiful place.

# data[].attributes.body
Working with a view.

# data[].attributes.body
As I was feeling sick I decided to rest, but walked from time to time.

# data[].attributes.body
I rested as well.

# data[].attributes.body
I felt better, so I went to a pilates class with my mom but tried to be calm.

# data[].attributes.body
I had chicken broth with rice and vegetables, and lots of apple.

# data[].attributes.body
For lunch I had chicken and veggies.

# data[].attributes.body
I forgot to take a picture of my plate, but I had chicken, pasta and veggies.

# data[].attributes.body
I had little contact with others, but felt really loved and cared.

# data[].attributes.body
I talked with my brother to catch up.

# data[].attributes.body
I facetimed my boyfriend.

# data[].attributes.body
I slept early but was waking up in the night to go to the restroom.

# data[].attributes.body
I slept better I just woke up once to go to the restroom.

# data[].attributes.body
I slept without waking up.

# data[].attributes.body
I went to the doctor, my mom drove and we used our seat belts.

# data[].attributes.body
I didn't go out.

# data[].attributes.body
My mom drove and we wore our seatbelts.

# data[].attributes.body
In the hospital the waiting room was near a green space, so I stayed there while I was called.

# data[].attributes.body
I read a paper near my house plants.

# data[].attributes.body
I accompany my mother on the afternoon walk of our dog.