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."

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."

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."

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."

• You can also share your favorite playlist to do your training. 

• Include images of your training for your motivation.

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."

• Remember: the main goal is to nourish your body and avoid fad diets. 

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."

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."

Tracking Method:
I’ll use a fitness app like Nike Training Club to log workouts and take weekly photos to see physical progress. I will also keep a checklist/calendar to mark each day I complete a workout.

Daily Progress Plan:

• Workout type: Alternate strength and cardio.

• Rest days: Rest two days between each muscle type. Complete rest days are Saturday and Sunday.

Tracking Method:
Take weekly pictures of meals and yourself to observe visual changes. Keep a food journal and track how many protein I take everyday to improve at the gym.

Daily Progress Plan:

• Track meals after each one.

• Prepare meals ahead based on nutritionist’s plan.

Tracking Method:
Use a journal to log emotions and events. Review twice monthly during therapy sessions.

Daily Progress Plan:

• Write a 5-minute reflection each night.

• Include: mood, stress level, one positive thing from the day.

I will go to bed by 11:00 p.m. and wake up at 7:00 a.m. every weekday for the next 4 weeks to improve sleep quality and daytime energy.

Tracking Method:
Use a sleep-tracking app (Sleep Cycle) and rate energy levels each morning. Keep a log to see improvements.

Daily Progress Plan:

• Avoid screens 30 minutes before bed.

• Use white noise or calming music if needed.

• Take a 20-min nap only if nighttime sleep was under 6 hrs.

I will take a daily multivitamin every morning after breakfast for the next 30 days to strengthen my immune system and avoid frequent illnesses.

Tracking Method:
Use a habit tracker app (Health on iPhone) to mark off each day I take my vitamin.

Daily Progress Plan:

• Keep vitamins visible in the kitchen.

• Set a phone reminder at 9 a.m. daily.

I will stop drinking alcohol and reduce smoking to zero by the end of the next 2 months to protect my health and improve my fitness performance.

Tracking Method:
Use a progress tracker. Keep notes on cravings and triggers in a personal journal.

Daily Progress Plan:

• Write a daily reflection when I avoid a trigger.

• Celebrate weekly milestones (1 week sober, 2 weeks, etc.).

• Support friends by checking in after parties.

I will go on a 30-minute walk outside in a natural environment at least three times per week for the next month to improve my mental clarity and connect with nature.

Tracking Method:
Take pictures during walks and log the day, time, and feelings afterward. Use a step tracker to record the walk.

Daily Progress Plan:

• Walks on Tuesday, Thursday, and Saturday afternoons.

• Avoid headphones sometimes to connect more with the environment.

• Journal quick thoughts after each walk.