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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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Write down the goals you are pursuing under 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 take a 10-minute walk every evening this week to relax my body and mind."

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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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Write down the goals you are pursuing under 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 avoid alcohol abuse during the following month."

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Write down the goals you are pursuing under 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 check my vaccine card this week."

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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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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.

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My goal is to run 21 km under one hour and fifty minutes by October, and I have a plan to follow to complete this goal.

Tracking:

Like i said before I have plan, thats says i musto run 3-4 days per week, and whats that day training is about.

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Hit the gym 4 days per week and increase my weights to build more muscles, i will do it for like 6 months.

Tracking:

Take notes every week about what weigthts I am lifting in the gym.

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Go to swiming two days per week, and my goal is to swim 2 km under 35 minutes, i will to do ot before December 2025.

Tracking:

Keep track of my times in each session and stick to my training plan

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Eat in every meal a liitle portion of vegetables ( at lest 50 grams), i just started but i want to doiy for my entire life.

Tracking:

Try to have at least 50 grams of vegetables in all my meals

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Eat a greater variety of fruits every morning. I already eat fruits almost every day, but I want to include more variety.

Tracking:

taking photos and making a plan

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Read at least 20 minutes per day during this semester.

Tacking:

have a reminder on my cell phone every night that I have to read

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I will write before i go to sleep the activities I will do the next day.

Tracking:

have a personal notebook

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Sleep 8 hours every day, or at least something like that.

Tracking:

I have a smart wath that tracks the sleep.

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Go to the doctor at least 1 time at year, just for a quick cheek out and see haw my healt is.

Tracking:

Have a reminder in my cell phone just to not forget about it.

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Drink less alcohol, gradually going to the point of only having one or two beers

Tracking:

Go out once a week and download an app that helps you track how much alcohol you're drinking.

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Follow up on my vaccination card and get the necessary or missing vaccines.

Tracking:

follow the vaccination plan

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Not bringing a car to events I know I'm going to drink at in the next 6 months.

Tracking:

not taking the keys with me when I go out

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On the beach, recycle and pick up any trash you see lying around, throughout the two weeks you are there..

Tracking:

Take photos of what you are doing

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Reduce the consumption of plastic bottles when you buy something, and if you do buy something, put it in its recycling place.

Tracking:

Taking note and pictures about it.

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Order the least amount of food and go for it myself, either walking or biking.

Tracking:

Ttake pictures

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The truth is that during the whole week 1 and about half of week 2 I was on vacation and I didn't do any physical activity, I only went out running 2 days, but during these vacations I walked a lot.

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Similar to what happened with physical activity, I couldn't keep such exact control of what I ate, but I always tried to eat as healthy as possible. For example, at breakfast I still ate eggs and fruit, but for lunch and dinner, and especially between meals, I tried to eat as healthy as possible, but it wasn't always possible.

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Throughout these weeks I only read, but the truth is that it was quite a lot and since this vacation gave me a lot of peace of mind and I'm preparing for what's coming.

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I continued sleeping an average of 8:30 - 9 hours a day, although there were days when I went to sleep later but woke up later, trying to rest and let my body get the rest it needed.

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The truth is that I didn't give much importance to this pillar during these two weeks, but next week I have an appointment with the dentist and before returning to school I would like to go for a check-up with the doctor.

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Throughout these two weeks, I didn't even drink alcohol, only once, which was a graduation, but I controlled myself as much as possible. I can still improve in this aspect, and a lot.

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Try to consume as little garbage as possible, but when traveling it's not very easy.