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For me I found it very hard to keep off the phone before sleeping as it's something I have unconsciously been doing for so long and I believe it is the case for almost everyone. My solution for this was literally leaving my phone outside my room.

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For me it's important to always have people that you can talk about anything and be able to express any situation or feelings. Another tip I believe is to keep busy by simple completing tasks in home or go out with friends and family.

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For nutrition I believe just being cautions of the food you are consuming will help you make better decisions when choosing what to eat. The point is, have in mind the foods that are good for you like protein and vegetables.

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For me, I found great success in accomplishing my goals on consistency with my workouts thought the week. I believe something that helped me a lot  was to workout immediately after waking up and breakfast. Over the course of the week I started to find this now as automatic.

Another tip I would recommend is to vary activities with sports as this can make working out more enjoyable in my opinion.

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Have a schedule on when to sleep. Stay consistent with that schedule. Wake up every day at the same hour and go to sleep every night at the same hour. Sleep 8 hours so you don’t feel tired during the day. And try to do exercises so you get tired more easily. Turn off your phone when going to bed because the light will keep you awake.

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Talks things out. Talk to friends and family whenever you’re feeling a bit under the weather. Keeping things to yourself will end up making you feel worse. So, it’s better to talk it all out. Go to therapy and try to stay busy with things you enjoy.

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For nutrition I usually go to a nutritionist. And what they have told me is basically, not eat too much greasy food. Greasy food can irritate your stomach. Drink a lot of water. Have a balanced diet. And before doing exercise, have some protein and stay hydrated.

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For physical health, the best thing I think you can do is try to stay consistent. Once you get into a routine it helps you with consistency. If a day passes and you couldn’t exercise, you’re going to get a bit tired next time you do exercise.

You should also search for exercises that can help you with specific things. And not to push yourself to hard so you don’t get injured.

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For having a good sleep hygiene tips like avoiding screens such as the one in your phone 1 hour before going to sleep helps a lot. Since the blue light that the screen displays emulates the daylight on our brain and triggers the production of substances such as cortisol, which helps you wake up in the morning.

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For nutrition I found out that the best thing that you can do is yo go with an expert on the topic since things like body type, the amount of physical activity that you do throghout the day and other factores play a huge role on what the best meal plan is for you.

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What I found that helps the most is doing the activity the days you want to stay at home the most. Creating that relationship between you and physical acvity helps to enforce the discipline aspect of it. And it creates the habit of going because of your sense of responsability instead of just going the days that you feel like doing physical activity. Having a good sleep the night before also helps a lot to do better the next day during your physical activity.

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Hey guys! I want to share that I have had the same struggle during summer break, but I have reached the conclusion that it is also important to enjoy the time we have to rest.

What I have been doing to try to not sleep too much has been drinking a cup of tea and reading before bed at a relatively early hour.

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Hey guys! I just wanted to say that it was very nice for you to share your struggles with food because it is a struggle for many people and it is certainly not easy to have a good relationship with food from the get-go.

In my case, I always make a big effort to eat healthily because I have suffered from certain diseases that push me nowadays to be consent over my meals.

A tip I can share is to try to meal prep every week in order to have healthy food available at all times.

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Hey guys! I liked reading your tips, I agree that it is fundamental to find an exercise that you enjoy doing, whether it involves a certain type of exercise or another, if you are doing something that you look forward to every day you will be more motivated to continue doing it.

I also think it's important to start with baby steps and avoid overwhelming yourself with too much pressure.

In my case, I started going to the gym every time I wanted to do some movement and I saw it as an exploration stage that helped me get comfortable with the environment as I am now.

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I agree with you guys, for me it is quite important to always keep your body moving in your favorite way. In my case, I love dancing since I was a little kid. By this I mean that I love mixing workouts with rhythm and music.

So in my case I enjoy a lot indoor cycling classes since It is the perfect mix of movements, music, rhythm, cardio, strength and many more. So this is an example how I found a physical activity that benefits my body and health that I enjoy.

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For having your mental health in check practicing things like meditation and mindfulness really helps to ease anxiety in people of our age range. This helps to have a gold midnset for the rest of the day if it's the first thing you do in the morning.

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I totally agree with you Mafer, vacations can make it really difficult for our sleep schedule to be consistent. But also, I can say that I don´t really struggle and feel lucky to say that insomnia is never present.

But on these days were I just feel free to sleep really late, I just try to put early activities that will push me to stand up at a certain hour in the morning that will also benefit me. For example, book a workout class that it is already paid or look for a friend to go on walks or runs that will push you. Another way is to maybe look for a summer job that goes in the morning.

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For me, I would say that this part of nutrition is my favorite! As a nutrition student, I can say that I don´t necessary struggle with my meals or nutritional plans but also they aren´t perfect. It is also important to mention that this hasn´t been like this forever. I also use to struggle with food and started to show symptoms of an eating disorders. But throughout the years I could finally start to understand what really food and nutrition gives us more than all those social standards.

As general recommendations, I always try to carry out a 80/20 diet and always keeping balance on mi diets. This has helped my a lot because I always feel free to explore a variety of fruits and vegetables and at the same time other type of food that might not be the best one but that are delicious!

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Hey everyone!
I wanted to share some tips that might help you achieve your goals.

In terms of physical health, I have found that exercising in the mornings has really helped to keep me motived throughout the day.

Also, I really like running on the treadmill, so maybe choosing an exercise that you love might help you stay constant.

Hope this tips can help. Feel free to tell me if you have any questions or doubts.

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For the physical activity part, since I was already exercising, I just added some short cardio exercises at the end of the routine to improve my endurance.

So, if you are going to start exercising or want to add something new to your current routines, I recommend starting slowly so that you don't get too frustrated and end up quitting.

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Hey everyone!

This pillar has been really hard for me since during the summer break I don´t have a set schedule. This problem has been affecting my mood and motivation ever since the break started, so I hope you can share some useful tips with me so I rearrange my sleep schedule.

Thanks in advance.

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Hi everyone!

In terms of mental health, something that has really helped me is mediating every night before going to bed to be thankful for the day and to reflect about my actions because I´ve realized how grateful I need to be about everything and everyone I have in my life.

Also, talking to someone, like a friend and if needed a therapist, can really help clear the fog on a rainy day. If you need me to that listener, I am all ears.

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Hey everyone!

To be honest, food and nutrition have always been sensitive topics for me. Making a change can be really hard when you have dealt with an eating disorder in the past. In my case, the changes I have implemented have just been about enjoying my meals and adding some fruits and vegetables that I love to my daily diet.

If you need someone to talk to about how hard keeping a healthy diet can be, please contact me.

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Hey guys! I agree with the fact that it is important to pamper yourself in order to be your best self. I also think that it is important to stay occupied throughout your day.

What has worked for me has been the mix of what I previously mentioned, plus following a healthy lifestyle that involves exercise and yoga, as well as going to therapy every time I need to.

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Also I think that giving space to rest and realizing activities that you enjoy the most are really good ways to take care of our mental health. In my case, I love hanging out with friends, going on coffee dates, painting, reading, listening to podcasts, watching my favorite youtubers on youtube, shopping, and many more.

It is really important to learn how to pamper ourselves and create that safe place with us.

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Regarding my diet, I needed to include more fruits and vegetables, so I decided to add some of these to my existing diet instead of completely changing everything.

In my case, I already had a good diet, but if it's not your case, I would recommend looking at what you eat throughout the day and identifying which foods may be providing you with the least benefits. Then, start eliminating them or replacing them with healthier alternatives.

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As for sleep, which was the most challenging part due to my irregular sleep schedule, I maintained a consistent bedtime and wake-up time every day and kept my sleeping space organized.

Also, it's important to disconnect from all electronic devices at least 30 minutes before going to bed to facilitate falling asleep faster.

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Things that worked for me was planning my day the night before to have a schedule on what time i was already occupied to do exercise, sometimes i didnt to that and exercising felt like an extra load to my day rather than my daily routine.

I need to improve my constancy because many days to going on vacation, or just being occupied i dint go the gym, but usually i went to the gym or played basketball at least one of them every day

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Eating well and exercising daily can be very beneficial for mental health, so my advice would be to start with that aspect.

It is also important to talk about things, either with a close friend or your personal psychologist.

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In my diet i think what was working or helped me eat a healthy diet was avoid eating outside, sometimes it was difficult cause we are in vacaction i went to the beach etc, but even those days if i was not eating in my house i did my best to stop buying things in oxxos or any convinient store because i feel that helps me not buy junk food.

Personally i need to improve my diet by eating less carbs and things that make you swell

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The best tip i can give you or that works for me is trying to always be occupied but not overwhelmed with stressful stuff. We cant avoid completley stressful situations but we should balance our day with relaxing or entertaining activitie that keep us occupied and also be surrounded with people we like and that bring positive things to your life, that whats been working for me for a long time.

I dont think i have much to improve i have a good mental health.

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What ive been doing this summer is forcing myself yo wake up early, this way and combined with a busy day full of activities i am going to be tired early, this has helped me fix my sleeping schedule. Earlier this mont i was awake until 2 am every day, now i sleep around 10 o 11 pm and wake up at 7 or 8 am ans start my morning. I try to be active since i wake up because if i wake and don get out of bed i usually want to sleep again.
I feel sometimes i needed to improve my sleeping environment because i share a bedroom with my brother and usually he stayed up late playing videogames and making noise and stuff.