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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 will go to the gym at least 3 times a week (Monday, Wednesday, and Friday) for the next 4 weeks, focusing on strength training, and I will take a 30-minute walk at least 5 times per week to increase my overall daily physical activity.

Specific (S): Go to the gym for strength training and walk regularly in the evening.

Measurable (M): Track each gym session (3x/week) and each walk (5x/week) using a habit tracker or workout app.

Attainable (A): My weekly schedule allows time for both the gym and evening walks.

Relevant (R): This goal supports my physical and mental health and follows WHO recommendations.

Timely (T): I will follow this plan for 4 weeks and evaluate my progress at the end of the summer.

If I miss a day due to unforeseen events, I will adjust without guilt and continue the next day.

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I will listen to ASMR audio for at least 10 minutes every night before going to sleep for the next 4 weeks to help manage stress and relax my mind.

Specific (S): Use ASMR to relax and manage academic stress at night.

Measurable (M): Track the number of nights I use ASMR before bed.

Attainable (A): I already enjoy ASMR content and can easily add it to my nighttime routine.

Relevant (R): Managing my stress and relaxing before sleep is essential to support my emotional well-being, especially during busy or demanding school periods.

Timely (T): I will do this consistently over the next 4 weeks and reflect on my emotional state weekly.

If I can’t use ASMR one night, I’ll take 5–10 minutes to do slow breathing or gentle stretching instead.

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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 go to bed at 10:00 p.m. and wake up at the same time every day for the next 4 weeks, and turn off my phone and laptop 30 minutes before bedtime to improve my sleep quality and feel more rested. I also aim to sleep at least 7.5 to 8 hours per night by adjusting my schedule when needed.

Specific (S): Set a consistent sleep and wake time and avoid screens 30 minutes before sleeping.

Measurable (M): Track my bedtime, wake-up time, and screen use in a daily sleep log.

Attainable (A): While I already try to sleep around 10 p.m., I’ll adapt my schedule if needed to ensure I sleep enough hours, even during busy days.

Relevant (R): Quality sleep is essential to maintain my focus, reduce stress, and have energy during the day, especially as a student.

Timely (T): I will maintain this routine consistently for the next 4 weeks and evaluate how I feel each week.

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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 will reduce my intake of sugary snacks and drinks to no more than 2 times per week and will add at least one portion of vegetables to one meal per day for the next 4 weeks.

Specific (S): Eat vegetables daily and reduce sugary snacks and drinks to 2 times per week.

Measurable (M): Track how often I include vegetables in my meals and how many sugary snacks I consume per week.

Attainable (A): I already drink plain water and can gradually increase my vegetable intake. To stay motivated, I will explore different recipes and presentation styles to avoid getting bored with limited options.

Relevant (R): This goal supports my desire to improve my nutrition and overall health, following WHO guidelines.

Timely (T): I will follow this plan for the next 4 weeks and evaluate my progress at the end of the summer.

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I’ll create a playlist with my favorite ASMR videos or audio clips that help me relax.

I will include screenshots or links to the ASMR content I use most, as well as occasional pictures or quotes that reflect my mood or emotional progress.

To avoid distractions, I’ll set my phone to “Do not disturb” mode when using ASMR at night.

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I will log my sleep daily: time I went to bed, time I woke up, whether I used screens before bed, and how rested I felt in the morning (scale 1–10).

I’ll set reminders to disconnect from devices at 9:30 p.m.

I will create a night playlist with ASMR to help me unwind before bed.

To reduce distractions, I’ll use "Do not disturb" mode and avoid opening other apps once the screen reminder goes off.

I’ll include screenshots of reminders and write short reflections on how my sleep affected my energy, mood, and concentration.

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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 will keep a photo diary of my meals that include vegetables or healthier alternatives to snacks and drinks.

I’ll create a Pinterest board with veggie recipes I want to try and new ways to prepare foods I already like (like jícama and apple).

I’ll follow WHO recommendations for my age group to make sure I’m making sustainable and healthy changes.

If I notice I’m losing motivation, I’ll try new combinations or switch up the way I cook vegetables (baked, raw, in smoothies, etc.) to keep it interesting.

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I will use a habit tracker app (like Google Keep) to check off each day I complete my walk or gym session.

I’ll also take selfies at the gym and pictures during my walks, especially at the park with my dogs.

I’ll use a workout playlist on Spotify, updating it weekly with songs for cardio and strength days.

Every week, I’ll reflect on how I felt after exercising (energy, mood, stress) and write short notes to track progress.